One of the biggest concerns for average folks working out is being able to discern what their level of intensity is. It’s often those who do the least who feel they are doing the most. Of greater concern though are those who do too much and push themselves too far and wind up suffering from some type of exhaustion or overheating. The “talk test” is a simple method of measuring your level of workout intensity. Of course this should never be used for those with special circumstance or those who could injure themselves without proper supervision. However, for most, this test is an easy and fun way to measure our level of relative workout intensity.
Moderate-Intensity: The measurement for the level of moderate-intensity workout is your ability to speak but not sing. Some examples of moderate-intensity workouts include things like walking briskly at 3 miles an hour or faster (but not ‘race-walking), riding a bicycle slower than 10 miles an hour, playing doubles tennis and ballroom dancing. So if you can carry on a conversation but not carry a tune you would fall into this moderate level of intensity.
Vigorous-Intensity: If however your levels are vigorous you will not be able to sing or speak in full sentences. The measurement is that you will not be able to say “more than a few words” before you are forced to pause for a breath. Vigorous exercise includes things like singles tennis, race walking, running or jogging, bicycling faster than 10 miles an hour, jumping rope and hiking uphill or hiking with a heavy backpack.
Of course you always want to be careful when exercising. For those getting over an injury, beyond a certain age, or getting back into the world of physical fitness after a lapse, excessive caution is warranted. If you’re thinking about getting physical again but you’re not sure where your ability levels are, it’s wise to check in with a physical therapist. PTs are not only bastions of recovery, they can help you figure your fitness aptitude. Moreover a trained therapist can monitor you as you introduce yourself back into the workout world and keep you on the up-and-up. One of the Upper West Side’s best physical therapy offices is Miccass Physical Therapy. The team at Miccass Physical Therapy can help you decide which exercises you should tackle head-on and which if any it might be wise to hold off with. Give us a call today!
