What Does Moderate and Vigorous Exercise Really Mean?
When we describe exercise intensities, we usually refer to it as being mild, moderate, or vigorous.
Generally speaking, adults should perform at least 150 minutes of moderate-intensity exercise, split into 5 x 30 minutes sessions or 75 minutes of vigorous-intensity activity, split into multiple sessions.
But even with these guidelines, it can be difficult to know what exercise intensity you’re performing. How can you distinguish between the two?
In this article, we will cover what is meant by moderate and vigorous exercise, and how to identify which one you are actually doing. We will also cover some of the benefits of these varying exercise intensities.
What is Moderate Exercise?
Moderate-intensity exercise refers to activity where your heart rate is between 50-60% of your maximum heart rate.
During moderate-intensity exercise, you should be able to talk and carry out a short conversation. You should only be slightly out of breath but you should still feel challenged.
Some examples of exercise that is of moderate intensity include:
- Brisk walking for 20-30 minutes
- Cycling for 20-30 minutes
- Leisurely hiking for 30 minutes
- Light jogging for 15-20 minutes
- Swimming for 30 minutes
- Using the stairmaster or elliptical machine for 15 minutes
- Everyday activities like gardening and washing your car
What is Vigorous Exercise?
Vigorous exercise, sometimes also called strenuous exercise, describes movement where you’re working out at 70-80% of your maximum heart rate.
You shouldn’t be able to easily hold a conversation when doing a vigorous activity and you should be out of breath. It should be very challenging for you.
Examples of vigorous exercise include:
- Running
- Jumping rope
- Cycling faster than 10 mph
- Walking uphill with a heavy backpack
- Playing a game of soccer or basketball
Benefits of Moderate and Vigorous Exercise
Both moderate and vigorous intensity exercise have their own benefits.
If you are fairly new to exercise, starting off with a moderate intensity will be the safest and most appropriate option. You can work your way up to more vigorous exercise when you feel more comfortable. Moderate intensity exercise will improve your stamina and muscle endurance.
Vigorous exercise is beneficial when you are trying to challenge your cardiovascular system. It’s a great way to increase your power and strength and will burn more calories than moderate-intensity forms of exercise.