How to measure exercise intensity?

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High intensity gym workout is like you are working hard for the job. But to ensure the safety of the body, it is necessary to measure the intensity of the gym to determine the right level for you.

1. Choose the right exercise intensity

How should you choose the gym intensity? According to medical studies, there are 2 groups for you to choose from for high-intensity gym workouts:
Aerobic gymnastics 150 minutes a week for aerobics is considered an average level to achieve when performing exercise High intensity with gentle exercise. However, if you choose high-impact exercises like running and dancing, cut the time in half to avoid overdoing it.
Exercises that are so gentle that it is difficult to combine them. As health improves, you can increase the intensity of exercise up to 300 minutes per week. It is not necessary to increase immediately, you can gradually increase it so that you can get used to it and feel your health getting better and better.
Endurance training Endurance endurance is the destination for most athletes. You should also increase the intensity of your exercise to achieve this criterion. As a result, the body will have good strength to fight off diseases.
Endurance exercises mainly focus on muscle movement, so you can choose to lift weights according to your own strength and then gradually increase. In addition, you can replace weights with other gravity exercises such as climbing, plank, push-ups.... Each time you should do from 12 to 15 beats to fatigue muscles and gradually increase for muscles to be trained.
In theory yes, but in practice, you should not force yourself to do what is too much to bear. We need a long-term plan to lose weight, not shorten the distance to quickly achieve the goal. If you choose to do high-intensity gym exercises, you can consult a doctor to avoid unfortunate dangers.

2. What is high-intensity exercise?

When performing an aerobic exercise such as walking or cycling, the intensity of the exercise will be assessed against your mobility. There are 2 basic ways for you to refer to to measure exercise intensity:
Feel the intensity of your exercise Your feeling of endurance during exercise is an objective way to evaluate your exercise is not gym high intensity or not. High intensity will be proportional to how high you try and vice versa. Same exercise but 2 different people will have different feelings.
Heart rate reflects exercise intensity Heart rate is just an objective measure of exercise intensity. Normally, when you exercise, your heart rate will tend to beat faster.

3. Measure the intensity of gym exercise with your own feelings

Here are some perceived exercise intensity ratings for your reference:
Moderate intensity At a moderate level, you will feel your breathing begin to become faster than usual, but no shortness of breath will appear. After about 10 minutes of exercise, the body will sweat, you can still talk but it will be difficult to sing
High intensity gym You tend to take a deep breath, breathe quickly and sweat after a few minutes practice. At this point you will only be able to breathe without wanting to say a word.
Extreme Intensity This is a level of overload that requires extreme exertion. You will appear short of breath, in pain, and have difficulty with exercise. In this case, you need to consider continuing or reducing to ensure safety for the body.

4. Assess gym intensity through heart rate

Your exercise intensity assessment heart rate will be compared with your heart rate when your body is in a stationary state. You will know the upper limit of your heart rate during intense exercise. However, if the heart rate increases suddenly or drops too low, it will make you exhausted, extremely dangerous stroke.
First, you need to determine the highest heart rate to conduct an exercise intensity assessment. If your exercise rate is between 50-70% of your maximum heart rate, you are exercising at a moderate level. When your heart rate is above 70% of your maximum heart rate, you have started high-intensity gym training.
If you perform high-intensity exercise, you can take a break at the right time to let your heart rest to regulate the beat to avoid stress, fatigue, and danger to health. This practice is also recommended for patients with heart disease and type 2 diabetes to lose weight and prevent the disease from getting worse.
Before deciding to do high-intensity gym exercises, you should meet with a specialist to assess your current health status. You will likely need some screening tests to detect your risk of heart disease or diabetes early.

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Reference source: mayoclinic.org