22:
255:). Recommendations to lead a healthy lifestyle vary for individuals based on age, weight, and existing activity levels. “Published guidelines for healthy adults state that 20-60 minutes of medium intensity continuous or intermittent aerobic activity 3-5 times per week is needed for developing and maintaining cardiorespiratory fitness, body composition, and muscular strength.”
124:
194:(mL/kg/min). One MET, which is equal to 3.5 mL/kg per minute, is considered to be the average resting energy expenditure of a typical human being. Intensity of exercise can be expressed as multiples of resting energy expenditure. An intensity of exercise equivalent to 6 METs means that the energy expenditure of the exercise is six times the resting energy expenditure.
533:, produced by the liver, will slowly buildup in concentration in the blood, the longer that the person's glycogen reserves have been depleted, typically due to starvation or a low carb diet (βHB 3 - 5 mM). Prolonged aerobic exercise, where individuals "hit the wall" can create post-exercise ketosis; however, the level of ketones produced are smaller (βHB 0.3 - 2 mM).
440:) to maintain the activity. On the other hand, high intensity activity utilizes a larger percentage of carbohydrates in the calories expended because its quick production of energy makes it the preferred energy substrate for high intensity exercise. High intensity activity also yields a higher total caloric expenditure.
436:
the intensity level of an activity determines the order of fuel recruitment. Specifically, exercise physiology dictates that low intensity, long duration exercise provides a larger percentage of fat contribution in the calories burned because the body does not need to quickly and efficiently produce energy (i.e.,
435:
is a third energy substrate, but it contributes minimally and is therefore discounted in the percent contribution graphs reflecting different intensities of exercise. The fuel provided by the body dictates an individual's capacity to increase the intensity level of a given activity. In other words,
231:
An informal method to determine optimal exercise intensity is the talk test. It states that exercise intensity is “just about right”, when the subject can “just respond to conversation.” The talk test results in similar exercise intensity as the
809:
max: what do we know, and what do we still need to know. Levine, B.D. Institute for
Exercise and Environmental Medicine, Presbyterian Hospital of Dallas, TX 75231. The Journal of Physiology, 2008 Jan 1;586(1):25-34. Epub 2007 Nov
521:
These estimates are valid only when glycogen reserves are able to cover the energy needs. If a person depletes their glycogen reserves after a long workout (a phenomenon known as "
826:
Vehrs, P., Ph.D. (2011). Physical activity guidelines. In
Physiology of exercise: An incremental approach (pp. 351-393). Provo, UT: BYU Academic Publishing.
171:
represents the overall metabolic challenge that an exercise imposes. There is a direct linear relationship between intensity of aerobic exercise and VO
838:"Influence of aerobic exercise intensity on myofibrillar and mitochondrial protein synthesis in young men during early and late postexercise recovery"
145:) that the body uses when performing an activity. For example, exercise intensity defines how hard the body has to work to walk a mile in 20 minutes.
141:
the body uses and what kind of adaptations the body makes after exercise. Intensity is the amount of physical power (expressed as a percentage of the
931:
Foster, Carl; Porcari, John P.; Anderson, Jennifer; Paulson, Melissa; Smaczny, Denise; Webber, Holly; Doberstein, Scott T.; Udermann, Brian (2008).
972:"The effect of combined exercise training in adolescents who are overweight or obese with intellectual disability: The role of training frequency"
447:
individuals can sustain higher intensities in the "fat-burning zone" before shifting to carbohydrates, enhancing their endurance and efficiency.
108:
89:
197:
Intensity of exercise can be expressed in absolute or relative terms. For example, two individuals with different measures of VO
247:
is categorized into three different intensity levels. These levels include low, moderate, and vigorous and are measured by the
61:
201:
max, running at 7 mph are running at the same absolute intensity (miles/hour) but a different relative intensity (% of VO
46:
68:
191:
75:
1217:
142:
776:
251:
of task (aka metabolic equivalent or METs). The effects of exercise are different at each intensity level (i.e.
1155:
van Loon, L. J.; Greenhaff, P. L.; Constantin-Teodosiu, D.; Saris, W. H.; Wagenmakers, A. J. (1 October 2001).
57:
1100:"Metabolism of ketone bodies during exercise and training: physiological basis for exogenous supplementation"
156:
is typically used as a measure of exercise intensity. Heart rate can be an indicator of the challenge to the
437:
233:
157:
137:. Perceived intensity varies with each person. It has been found that intensity has an effect on what
757:
248:
747:
31:
1001:
450:
This table outlines the estimated distribution of energy consumption at different percentages of
216:
Some studies measure exercise intensity by having subjects perform exercise trials to determine
82:
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Persinger, Rachel; Foster, Carl; Gibson, Mark; Fater, Dennis C. W.; Porcari, John P. (2004).
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max is running at a lower intensity at this pace than the individual with the lower VO
36:
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530:
420:
1005:
932:
837:
389:
calisthenics (e.g. pushups, situps, pullups, jumping jacks), heavy, vigorous effort
1157:"The effects of increasing exercise intensity on muscle fuel utilisation in humans"
1058:
988:
971:
836:
Di Donato, Danielle; West, Daniel; Churchward-Venne, Tyler; et al. (2014).
752:
526:
21:
853:
153:
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357:
bicycling, <10 mph (16 km/h), leisure, to work or for pleasure
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871:
175:. Our maximum intensity is a reflection of our maximal oxygen consumption (
1084:
301:
walking, 1.7 mph (2.7 km/h), level ground, strolling, very slow
244:
134:
783:. The President's Council of Physical Fitness and Sports. Archived from
544:) and substrate use in skeletal muscle during aerobic activity (cycling)
443:
VO2 max acts as a key determinant of fuel usage during exercise. Higher
451:
444:
432:
428:
176:
784:
1115:
777:"Fitness Fundamentals: Guidelines for Personal Exercise Programs"
183:). Such a measurement represents a cardiovascular fitness level.
970:
Elmahgoub, S. S.; Calders, P.; Lambers, S.; et al. (2011).
221:
138:
341:
calisthenics, home exercise, light or moderate effort, general
163:
The most precise measure of intensity is oxygen consumption (VO
424:
15:
842:
American
Journal of Physiology. Endocrinology and Metabolism
515:
Decreased fatty acid usage, high reliance on carbohydrates.
122:
1041:
Koeslag, J. H.; Noakes, T. D.; Sloan, A. W. (April 1980).
933:"The Talk Test as a Marker of Exercise Training Intensity"
1098:
Evans, Mark; Cogan, Karl E.; Egan, Brendan (1 May 2017).
937:
894:"Consistency of the talk test for exercise prescription"
501:
Equal contribution from fatty acids, and carbohydrates.
525:"), the body will use mostly fat for energy (known as "
42:
419:
The body uses different amounts of energy substrates (
427:) depending on the intensity of the exercise and the
228:. This approach attempts to gauge overall workload.
325:bicycling, stationary, 50 watts, very light effort
257:
49:. Unsourced material may be challenged and removed.
205:max expended). The individual with the higher VO
29:An editor has performed a search and found that
365:bicycling, stationary, 100 watts, light effort
976:Journal of Strength and Conditioning Research
8:
898:Medicine and Science in Sports and Exercise
236:and is suitable for exercise prescription.
133:refers to how much energy is expended when
1188:
1131:
1074:
987:
861:
109:Learn how and when to remove this message
610:contribution to total energy expenditure
535:
456:
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768:
549:
349:walking 3.4 mph (5.5 km/h)
333:walking 3.0 mph (4.8 km/h)
7:
1020:"Calories Burned Running Calculator"
309:walking, 2.5 mph (4 km/h)
47:adding citations to reliable sources
949:10.1097/01.HCR.0000311504.41775.78
680:lipoprotein-derived triglycerides)
14:
1173:10.1111/j.1469-7793.2001.00295.x
719:Total energy expenditure (kJ min
20:
1059:10.1113/jphysiol.1980.sp013190
487:Most energy from fatty acids.
373:Vigorous Intensity Activities
317:Moderate Intensity Activities
160:that the exercise represents.
1:
989:10.1519/JSC.0b013e3181f11c41
293:writing, desk work, typing
269:Light Intensity Activities
220:, which may be measured in
35:to establish the subject's
1234:
854:10.1152/ajpendo.00487.2013
397:running jogging, in place
143:maximal oxygen consumption
1161:The Journal of Physiology
1104:The Journal of Physiology
1047:The Journal of Physiology
717:
604:
551:
224:, heart rate, or average
32:sufficient sources exist
1043:"Post-exercise ketosis"
654:Plasma free fatty acids
538:Exercise intensity (%W
438:adenosine triphosphate
127:
553:Exercise intensity (W
234:ventilatory threshold
158:cardiovascular system
149:Measures of Intensity
126:
758:Bioenergetic systems
606:Percent of substrate
285:watching television
249:metabolic equivalent
58:"Exercise intensity"
43:improve this article
748:Exercise physiology
599:Moderate-intensity
577:Very low-intensity
546:
848:(9): E1025–E1032.
677:(intramuscular and
536:
460:Intensity (% of VO
431:of the exerciser.
261:Physical Activity
131:Exercise intensity
128:
1218:Physical exercise
1167:(Pt 1): 295–304.
1022:. 29 October 2019
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673:Other fat sources
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381:jogging, general
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218:peak power output
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99:November 2021
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41:Please help
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753:Human power
527:second wind
473:Fuel Usage
1026:20 January
764:References
154:Heart Rate
135:exercising
69:newspapers
37:notability
1181:0022-3751
1124:1469-7793
1067:0022-3751
1053:: 79–90.
957:1932-7501
910:0195-9131
415:Fuel Used
277:sleeping
1212:Category
1199:11579177
1142:27861911
1006:38959989
998:21734606
918:15354048
872:24595306
742:See also
245:Exercise
213:max is.
1190:2278845
1133:5407977
1085:6997456
1076:1279383
877:14 June
863:4010655
791:5 April
566:At rest
531:Ketones
452:VO2 Max
445:VO2 Max
433:Protein
429:VO2 Max
376:> 6
320:3 to 6
272:< 3
83:scholar
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467:% Fat
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1002:S2CID
713:100%
710:100%
707:100%
704:100%
700:Total
464:Max)
408:10.0
222:watts
167:). VO
90:JSTOR
76:books
1195:PMID
1177:ISSN
1138:PMID
1120:ISSN
1081:PMID
1063:ISSN
1028:2024
994:PMID
953:ISSN
914:PMID
906:ISSN
879:2015
868:PMID
793:2011
691:24%
688:24%
667:15%
664:25%
661:31%
658:56%
648:58%
645:38%
642:35%
629:18%
626:13%
623:10%
620:44%
593:75%W
582:55%W
571:40%W
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425:fats
400:8.0
392:8.0
384:7.0
368:5.5
360:4.0
352:3.6
344:3.5
336:3.3
328:3.0
312:2.9
304:2.3
296:1.8
288:1.0
280:0.9
264:MET
192:METs
139:fuel
62:news
1185:PMC
1169:doi
1165:536
1128:PMC
1112:doi
1108:595
1071:PMC
1055:doi
1051:301
984:doi
945:doi
858:PMC
850:doi
846:306
810:15.
735:85
732:65
729:50
726:10
694:9%
596:max
585:max
574:max
556:Max
541:max
512:60
509:40
506:85
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495:50
492:65
484:15
481:85
478:25
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