Q5. How to Measure Intensity

How to Measure Intensity

There are 2 different ways to measure Intensity – the level of effort (Relative) and the amount of energy (Absolute).

Relative Intensity

The level of effort required by a person to perform an activity. When using relative intensity, people pay attention to how physical activity affects their heart rate and breathing.

The talk test is a simple way to measure relative intensity. In general, if you’re doing moderate-intensity activity you can talk, but not sing, during the activity. If you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.

Absolute Intensity

The amount of energy used by the body per minute of activity. The table below lists examples of activities classified as moderate-intensity or vigorous-intensity based upon the amount of energy used by the body while doing the activity.

Moderate Intensity

•  Walking briskly (3 miles an hour or faster, but not race-walking)
•  Water aerobics
•  Bicycling slower than 10 miles per hour
•  Tennis (doubles)
•  Ballroom dancing
•  General gardening

Vigorous Intensity

• Race walking, jogging, or running
• Swimming laps
• Tennis (singles)
• Aerobic dancing
• Bicycling 10 miles per hour or faster
• Jumping rope
• Heavy gardening (continuous digging or hoeing)
• Hiking uphill or with a heavy backpack

Also see: What is meant by relative intensity