Describe three ways that those engaged in physical activity can gauge its intensity

Answer 1

1 . The talk test. This is based on a person's ability to converse while exercising. If a person is too winded to carry on a conversation while exercising, the intensity level is considered vigorous.
2 . Monitoring your pulse or heart rate.
a . Estimate your maximum heart rate by subtracting your age from 220.
b. For moderate-intensity exercise, stay between 50% and 85% of the maximum heart rate. Exercising at 50% to 85% of your maximum heart rate is often used as a guide or target heart rate range, because it represents the level of exertion needed for cardiovascular fitness.
3 . Borg Scale of Perceived Exertion is based on self-monitoring of your body's response to physical activity. This includes changes in heart rate, breathing rate, sweating, and muscle fatigue. A person exercising at low intensity would experience a slight increase in his/her heart and breathing rate (compared to resting rates) and his/her skin might feel slightly damp from sweating. Depending on the fitness goal, workouts can be adjusted to achieve the desired level of intensity.
4 . Indirect calorimetry, the measurement of the exchange of oxygen and carbon dioxide by an exercising person, is an option in clinical or research settings, but not available to the casual exerciser.