Exercise intensity is simply how hard your body is working during an activity. It’s not just about lifting heavy weights or sprinting but how much effort you can make to resist the ever increasing workload; intensity can be measured in different ways depending on the type of exercise.
Here’s how it breaks down:
1. In Strength Training
• Intensity usually means the load relative to your maximum strength.
• Example: If your 1-rep max (1RM) bench press is 100 lbs, lifting 80 lbs is working at 80% intensity.
• Heavier weight or load = higher intensity.
2. In Cardio/Endurance Training
• Intensity refers to how hard your heart and lungs are working.
• Common ways to measure:
• Heart rate zones (e.g., 70% of max heart rate).
• Perceived exertion (how hard it feels on a 1–10 scale).
• Speed/pace (running at a jog vs. sprint).
3. Practical Signs of Intensity
• Low intensity: You can talk easily, light sweat.
• Moderate intensity: You can talk but not sing, steady breathing.
• High intensity: Talking is hard, heart pounding, heavy breathing.
👉 In short:
• Strength context: Intensity = weight/load.
• Cardio or endurance context: Intensity = effort/heart rate.
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