How Hard Should I Workout - What Intensity Level Is Best For Me?
Increase Your Physical Activity Gradually
Gradually adding physical activity to your life will give you added energy. But don't overdo. You put yourself at risk for injury and burnout if you increase too much, too fast.
The intensity of physical activity, or how hard your body is working, typically falls into the light, moderate or vigorous category based on the amount of energy or effort you put into physically performing the activity.
Higher intensity activities require less time spent. Lower intensity activities require more time spent. Some examples of activities and intensity levels to help you GetFit are:
Light-Intensity Activities:
Walking slowly - Golf using a powered cart
- Swimming or slow treading
- Gardening or pruning
- Bicycling with very light effort
- Dusting or vacuuming
- Conditioning exercises such as light stretching
Moderate-Intensity Activities:
Walking briskly - Golf, pulling or carrying clubs
- Recreational swimming
- Mowing lawn using a power motor
- Doubles tennis
- Bicycling 5 to 9 mph on a level terrain or with a few hills
- Scrubbing floors or washing windows
- Weight lifting, using Nautilus machines or free weights
Vigorous-Intensity Activities:
Racewalking, jogging or running - Swimming laps
- Mowing lawn using a hand mower
- Singles tennis
- Bicycling more than 10 mph, or on steep, uphill terrain
- Moving or pushing furniture
- Circuit training
Time Depends on Intensity
References
Ainsworth BE, Haskell WL, Leon AS, et al. Compendium of physical activities: classification of energy costs of human physical activities. Medicine and Science in Sports and Exercise 1993;25(1):71–80.
Borg G. Perceived exertion and pain scales. Champaign (IL): Human Kinetics, 1998.
GetFit Tips were taken from www.fitness.gov, the President’s Council on Fitness and Sport web site, and www.CDC.gov by the Centers for Disease Control and Prevention.