Moderate vs. Vigorous Activity

Moderate Intensity

• Walking briskly (3.5 miles per hour)
• Golfing pulling or carrying clubs
• Swimming, recreational
• Tennis, doubles
• Bicycling 5 to 9 mph, level terrain
• Scrubbing floors, washing windows
• Weight lifting

Vigorous Intensity

• Jogging or running (5 miles per hour)
• Swimming laps
• Tennis, singles
• Bicycling more than 10 mph, or on steep hills
• Moving or pushing furniture
• Circuit training with weight machines

Finding Your Target Heart Rate

Talk Test: A simple way to estimate the intensity of any activity.

• Light intensity – you can sing while doing these activities
• Moderate intensity – you can carry on a conversation easily
• Vigorous intensity – you will have a difficult time talking; may become winded or out of breath

Target Heart Rate: A more exact way to calculate your target heart rate.

1. First find your heart rate: Turn your hand over so your palm is facing the ceiling. Place your first two fingers of the opposite hand on the wrist of the hand facing the ceiling. Find your pulse and count the number of pulses in 15 seconds. Multiply this number by 4. This is your current heart rate.
2. Use the chart below: your target heart rate is based on your maximum heart rate, which is determined by age.
3. Adjust your workout accordingly: If your heart rate is lower than moderate levels, increase your workout intensity. If your heart rate is higher than vigorous levels, decrease your intensity.

Helpful Tips:

• During moderate intensity activities, your target heart rate will be between 50% and 70% of your maximum heart rate.
• During vigorous intensity activities, your target heart rate will be between 70% and 85% of your maximum heart rate.
• If your heart rate falls below the moderate intensity zone, your activity is light intensity. Remember: You want to achieve moderate to vigorous activity most of the time.