Experts recommend getting at least 150 minutes of moderate-intensity exercise each week for improved health. It is easy to count minutes, but how do you determine your intensity? Using the rate of perceived exertion scale or the simple talk test will help ensure you reach a moderate intensity without needing high-tech gadgets.

Rate of Perceived Exertion

You can use the Borg Rating of Perceived Exertion (RPE) Scale to estimate your exercise intensity. The scale ranges from 6 to 20 and helps you gauge exercise intensity based on how your body feels, taking into account breathing, muscle fatigue, and heart rate.

The scale is broken down into the following zones:

Light Intensity (Zones 6–11)

6: No exertion at all (equivalent to resting or sitting).

7–8: Very, very light (walking slowly, light housework).

9–11: Very light to fairly light. Breathing and heart rate are barely elevated; ideal for a warm-up or active recovery.

Moderate Intensity (Zones 12–14)

12–14: Somewhat hard. This is the aerobic zone. You are sweating and breathing noticeably harder, but you can still hold a conversation comfortably (the "talk test"). This is the target zone for daily health and cardiovascular fitness.

Vigorous Intensity (Zones 15–17)

15: Hard / Heavy. Breathing is very heavy, and the pace is challenging to maintain.

16–17: Very hard. You are pushing your limits, approaching your lactate threshold. You can only speak a few words at a time.

Maximum Exertion (Zones 18–20)

18–19: Extremely hard. This represents an exhausting, near-maximum effort that can only be sustained for very short bursts.

20: Maximal exertion. The absolute hardest effort you can possibly give, typically seen at the end of a race or sprint.

Use the RPE scale at different points throughout your workout to determine if you need to push harder or ease up. Remember to rate yourself based on how you feel, not on comparisons to others or on how hard you think you should be working. Depending on one's fitness level, the same activity can be perceived as an 8 for one person and a 14 for another.

Talk Test

Research confirms that the talk test is an effective method for determining your exercise intensity.

• Low intensity: You can easily carry on a conversation during exercise without having to pause to catch your breath.
• Moderate intensity: You can talk, but you are breathing more heavily, and you need to take occasional breaks to catch your breath. The Centers for Disease Control and Prevention describe this as being able to talk, but not sing, during your workout.
• Vigorous intensity: You can speak no more than a few words during your workout due to rapid breathing and an elevated heart rate.

Sources

• Centers for Disease Control and Prevention - Measuring Physical Activity Intensity

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.