Moderate Vs Vigorous Exercise

[Sheshy]

I've been pondering and searching for a definition of moderate and vigorous exercise.

One site (I didn't save the site name) gave a list of activities that would be considered a vigorous activity - such as hiking/backpacking, running/jogging, biking over a specific mph, etc., and implied other activities would be considered a moderate activity.

Next, I found this comment on Healthboard ~ "Generally, moderate exercise is getting your heart rate up to approximately 60-70% of your maximum heart rate. 70-90% is vigorous. Above this is anaerobic".

And then another comment that fit with the heart rate comment. I found an article on an NBC site saying ~
For adults, at least 30 minutes of moderately intense physical activity on most days of the weeks is recommended. But how do you know if your exercise level is at moderate intensity?
Take the "talk-sing" test to determine what level of intensity you are working out at. Start to sing a song; if you can sing without losing your breath, that's light-intensity activity and you might need to step up your pace.
If you can talk comfortably as you move, that's moderate activity. If you're too breathless to talk, that activity might be considered vigorous. Vigorous activity has added benefits, but if your goal is moderate activity you might need to slow down.

I've always considered the maximum heart rate to be the best way to judge and not the activity.

What's your opinion, is vigorous/moderate intensity determined by heart rate achieved and duration or by the type of activity?

[julirama723]

Re: Moderate Vs Vigorous Exercise

I think it depends on both. I hate some sites, because they say a "moderate" mile is anywhere from an 8-12 minute mile. OK, for me, a 12 minute mile IS moderate, but 8 minutes would be VIGOROUS, to the point of collapse! I base it off of heart rate and activity. Running is more vigorous (generally) than biking for me, but Boot Camp class is more vigorous than running. And I don't have the same intensity each day.

So basically, I think about those three levels while I'm at the gym, and decide by heartrate, post-workout exhaustion level, and how much I've been sweating, if an activity was light, moderate, or vigorous. I know that's HIGHLY unscientific, but I figure if I listen to my body and analyze what it's telling me, that's the best way to make a judgement.

[ttdriver]

Re: Moderate Vs Vigorous Exercise

IMO, there are advantages to both moderate and vigorous. I try to incorporate BOTH into my weekly regimen. Some days, I like to push myself hard; other days (when work has been stressful, for example), I just want to ease up and do a 'moderate' intensity. It varies for each person. What's vigorous to me might not be for someone else; it depends on your fitness level.

I think the key is to work up to a "vigorous" level S L O W L Y; allowing your body to adjust. The last thing you want to do is to risk injury by overdoing it, especially in the beginning.

The most important thing is to listen to your own body; if you're tired, ITS TIME TO EASE UP; if you feel stronger, push it ...

Just my 2 cents (and probably worth about as much!)


Betty

[CoolBlackChick]

Re: Moderate Vs Vigorous Exercise

...The most important thing is to listen to your own body; if you're tired, ITS TIME TO EASE UP; if you feel stronger, push it ...

You're are so right! When I listen to my body, exercise feels more recreational. If I don't listen to my body, exercise feels like a long, boring punishment and I start to get discouraged.

[Sheshy]

Re: Moderate Vs Vigorous Exercise

Hi Juli,

I totally agree, the idea of defining an 8 minute mile to a 12 minute mile is crazy!

And I like the "unscientific" way you think about the level of exertion, it makes sense to me.

I think it depends on both. I hate some sites, because they say a "moderate" mile is anywhere from an 8-12 minute mile. OK, for me, a 12 minute mile IS moderate, but 8 minutes would be VIGOROUS, to the point of collapse! I base it off of heart rate and activity. Running is more vigorous (generally) than biking for me, but Boot Camp class is more vigorous than running. And I don't have the same intensity each day.

So basically, I think about those three levels while I'm at the gym, and decide by heartrate, post-workout exhaustion level, and how much I've been sweating, if an activity was light, moderate, or vigorous. I know that's HIGHLY unscientific, but I figure if I listen to my body and analyze what it's telling me, that's the best way to make a judgement.

[Sheshy]

Re: Moderate Vs Vigorous Exercise

Hey Betty,

I tend to do the same thing, some moderate and some vigorous...but my different exertion level depends on the type of equipment/exercise instead of day to day.

And I totally agree about the difference depending on your fitness level.

Thanks for the 2 cents...

IMO, there are advantages to both moderate and vigorous. I try to incorporate BOTH into my weekly regimen. Some days, I like to push myself hard; other days (when work has been stressful, for example), I just want to ease up and do a 'moderate' intensity. It varies for each person. What's vigorous to me might not be for someone else; it depends on your fitness level.

I think the key is to work up to a "vigorous" level S L O W L Y; allowing your body to adjust. The last thing you want to do is to risk injury by overdoing it, especially in the beginning.

The most important thing is to listen to your own body; if you're tired, ITS TIME TO EASE UP; if you feel stronger, push it ...

Just my 2 cents (and probably worth about as much!)


Betty

[Sheshy]

Re: Moderate Vs Vigorous Exercise

HI CBC,

Thinking of exercise as fun or recreational is the best way to go.

I've found that playing mind games with myself, like setting daily mini-goals...increasing and staying on a more difficult level or speed for a minute or two or five...really makes me push myself further...it's great!

You're are so right! When I listen to my body, exercise feels more recreational. If I don't listen to my body, exercise feels like a long, boring punishment and I start to get discouraged.

[Sheshy]

Re: Moderate Vs Vigorous Exercise

I contacted the Presidential Challenge folks...since that site is what started the voices in my head...and I received an email reply. Here it is:

************************************************

Thank you for contacting the President's Challenge.

Great question. Some categories, like running or bicycling, have more
detailed descriptions of the activity level. However, most categories
are either general or have the light, moderate, or vigorous
descriptions that you mentioned. There is no hard rule for the
description. Mostly it is a matter of your perceived exertion. If you
feel like you are exerting yourself in a vigorous manner then you
should select that level. This will be different for everyone based on
their fitness level, however the amount of energy expended could
possibly be the same even for different intensities depending upon
their fitness level.

If the rule that you mentioned works better for you then we suggest you
use it in order to make it more defined. It really is a matter of your
perception of how hard you are working.

Thanks again and good luck!

The President's Challenge