Heart rate (HR) and oxygen uptake (V˙O 2) have an almost linear relationship ( 1). Calculation of a target heart rate or target workload are two ways to translate intensity into practical terms ( 5). Vigorous intensity = 60% to 89% HRR or V˙O 2RĪs is clear from this list, there is a range given for each general intensity level, allowing for intensity to be individualized for each person.Moderate intensity = 40% to 59% HRR or V˙O 2R.Light intensity = 30% to 39% HRR or V˙O 2R.ACSM’s Position Stand “Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise” highlights the following relative intensity ranges ( 8): As always, safety is a priority, as pointed out in ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 7th edition, which states ( 5), “Vigorous and higher intensities should not be used in the fitness setting with moderate-risk or high-risk clients, even though they may have no known disease, unless clearance is obtained from a physician.” TABLE:Įxercise professionals should, therefore, consider the client’s current health status, risk classification, fitness level, and future goals when making recommendations on exercise intensity. See Box 4 for a brief summary of one study examining the impact of different intensities on aerobic capacity ( 9). Interval training with near-maximal intensity has the potential to bring greater aerobic fitness improvements and may be worth considering as part of a training program that also includes continuous training at moderate or vigorous intensities ( 5). For those with a lower initial aerobic capacity, the minimal threshold will be lower for those with a higher aerobic fitness, the intensity will need to be higher to see improvements ( e.g., training with aerobic intervals) ( 5). Current fitness level seems to be a critical factor the Table provides suggested minimum intensity levels needed for fitness improvements ( 5). Researchers have tried to identify a minimum threshold intensity, below which no improvements in cardiorespiratory fitness will result. Researchers continue to examinemethods of estimating exercise intensity See Box 3 for background and research related to methods of determining intensity. The 9th edition of ACSM’s Guidelines for Exercise Testing and Prescription suggests that %HRR and %V˙O 2R methods “may be preferable” compared with simply taking a percentage of maximal heart rate or oxygen uptake, although acknowledging the lack of universal acceptance and potential influence of measurement methods on accuracy ( 3). Other researchers point to the value of using aerobic threshold or anaerobic threshold as a reference point for relative exercise prescription, although disadvantages are acknowledged related to threshold calculation methods and the need for multiple laboratory-based exercise trials for threshold verification ( 12). Various methods of calculating relative intensity have been used, including the following: percentage of maximal oxygen uptake (%V˙O 2max), percentage of maximal heart rate (%HR max), percentage of oxygen uptake reserve (%V˙O 2R), and percentage of heart rate reserve (%HRR) (see Box 2 for calculations associated with these methods) ( 3). Rather than using the same absolute workload for everyone, exercise prescriptions are individualized by using relative intensity in an attempt to provide a similar exercise stress for individuals of differing physiological and functional capacities ( 12). With regard to prescribing intensity for cardiorespiratory (aerobic) exercise, determining a target intensity is the first step and then a method of monitoring intensity needs to be selected ( 5). FITT-VP principle of exercise prescription
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