Relationship Between Measures of Exercise Intensity

Table 5-1 presents the relationship between %max HR, maximal aerobic capacity, and RPE. Performance of exercises classified as "moderate" (level 1 in the Physical Activity Pyramid) is recommended on a daily basis. If your goal is to maintain or improve general fitness (see Figure 4-1 on page 29), exercise at an intensity of "moderate" to "hard." At this intensity you should be able to talk when exercising and take deep, comfortable breaths. If your goal is to maintain or increase performance-related fitness, occasionally exercise at an intensity of "hard" to "very hard." Exercise intensities of "very,

Target HR Zone =_to_bpm.

very hard" to "maximal" should only be performed by individuals in extremely good aerobic condition who have been cleared by a physician to perform near maximal exercise. Exercise in this range cannot be sustained for long periods of time and is primarily performed to develop the anaerobic energy system and improve performance in activities such as sprints.

Table 5-1. Relationship Between Measures of

Intensity

Table 5-1. Relationship Between Measures of

Intensity

% Max HR

% Max Aerobic Capacity

RPE

55

40

9

very light

65

50

12

moderate

A Typical

70

55

13

somewhat hard

Training

hard

. zone

80

70

15

90

85

17

very hard

95

90

19

very, very hard

100

100

20

maximal

Chart adapted from the American College of Sports Medicine 1998 Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults, and from ET Howley and BD Franks (1992) Health and Fitness Instructor's Handbook.

Chart adapted from the American College of Sports Medicine 1998 Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults, and from ET Howley and BD Franks (1992) Health and Fitness Instructor's Handbook.

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