The simplest method for determining what defines moderate exercise is by paying attention to your breathing. While your breathing rate should increase during exercise, you should be able to easily carry on a conversation while engaging in moderate physical activity. If you are gasping for breath or breathing so hard that conversation is not possible, you should reduce your level of activity.
Another way to gauge the intensity of your workout is by measuring your heart rate. Moderate exercise should work your heart at about 60%-65% of your maximum heart rate. High intensity training is defined as working at 75%-80% of your maximum heart rate. You can roughly calculate your maximum heart rate zone using a simple mathematical formula. According to the American College of Sports Medicine, this is 220 minus your age. For example: If you are 30 years old, your maximum heart rate is 190. That is: 220 – 30 = 190. Working at 65% of your maximum (moderate exercise), your heart rate should be at 124 beats per minute. Working at 80% of your maximum (high-intensity exercise), your heart rate should be at 152 beats per minute.
You can find out where you are during exercise by checking your 10-second heart rate. Place your finger on your pulse. An effective area to check your pulse is on the carotid artery. This is found on the neck between the wind pipe and neck muscle, and just under the lower jaw bone. Count the beats while watching your clock’s second hand tick off 10 seconds. Once 10 seconds has passed, multiply by 6, and you will have your heart beats per minute.
