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.
- 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.
- Use the chart below: your target heart rate is based on your maximum heart rate, which is determined by age.
- 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.
Age | Moderate-Intensity Heart Rate Zone | Vigorous-Intensity Heart Rate Zone | Maximum Heart Rate |
---|---|---|---|
20
|
100-140 bpm
|
140-170 bpm
|
200 bpm
|
25
|
98-137 bpm
|
137-166 bpm
|
195 bpm
|
30
|
95-133 bpm
|
133-162 bpm
|
190 bpm
|
35
|
93-130 bpm
|
130-157 bpm
|
185 bpm
|
40
|
90-126 bpm
|
126-153 bpm
|
180 bpm
|
45
|
88-123 bpm
|
123-149 bpm
|
175 bpm
|
50
|
85-119 bpm
|
119-145 bpm
|
170 bpm
|
55
|
83-116 bpm
|
116-140 bpm
|
165 bpm
|
60
|
80-112 bpm
|
112-136 bpm
|
160 bpm
|
65
|
78-109 bpm
|
109-132 bpm
|
155 bpm
|
70
|
75-105 bpm
|
105-128 bpm
|
150 bpm
|
75
|
73-102 bpm
|
102-123 bpm
|
145 bpm
|
80
|
70-98 bpm
|
98-119 bpm
|
140 bpm
|
85
|
68-95 bpm
|
95-115 bpm
|
135 bpm
|
90
|
65-91 bpm
|
91-111 bpm
|
130 bpm
|
bpm= beats per minute
