Measuring Your Exercise Intensity

The American College of Sports Medicine recommends adults get at least 150 minutes of moderate-intensity exercise per week. This can be broken up into 30-60 minutes of moderate-intensity exercise 5 days per week, 20-60 minutes of vigorous-intensity exercise 3 days per week, or a combination of both. Try using the Talk Test to measure your exercise intensity.

 TALK TEST

Moderate-Intensity
Exercises
Vigorous-Intensity
Exercises
You can talk but not sing. You will not be able to say more than a few words between breaths.
·         Walking briskly (3 mph or faster, but not race walking)·         Bicycling slower than 10 mph

·         General gardening

  • Race walking, jogging, or running
  • Aerobic dancing
  • Swimming laps

Source: www.cdc.gov

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