J Sports Med Phys Fitness. Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength Cond J. American Heart Association. Know your target heart rates for exercising, losing weight and health.
Updated January 4, The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiol Rep. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data.
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Measuring Volume and Intensity. Measuring Fitness Levels. High-Intensity Intervals vs. Endurance Workouts. Here's a look at what exercise intensity means, and how to maximize your workout. How hard should you be exercising? The Department of Health and Human Services recommends these exercise guidelines for most healthy adults:.
Aerobic activity. Get at least minutes a week of moderate aerobic activity — such as brisk walking, swimming or mowing the lawn — or 75 minutes a week of vigorous aerobic activity — such as running or aerobic dancing.
You can also do a combination of moderate and vigorous activity. It's best to do this over the course of a week. You can achieve more health benefits if you ramp up your exercise to minutes or more of moderate aerobic activity a week. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.
Your exercise intensity must generally be at a moderate or vigorous level for maximum benefit. For weight loss, the more intense or longer your activity, the more calories you burn. Balance is still important. Overdoing it can increase your risk of soreness, injury and burnout. Start at a light intensity if you're new to exercising. Gradually build up to a moderate or vigorous intensity.
Consider your reasons for exercising. Do you want to improve your fitness, lose weight, train for a competition or do a combination of these? Your answer will help determine the appropriate level of exercise intensity. Be realistic and don't push yourself too hard, too fast. Fitness is a lifetime commitment, not a sprint to a finish line.
Talk to your doctor if you have any medical conditions or you're not sure how intense you should exercise. An activity tracker can be used to count steps, determine distance traveled and monitor other fitness information.
When you're doing aerobic activity, such as walking or biking, exercise intensity correlates with how hard the activity feels to you. Exercise intensity is also shown in your breathing and heart rate, whether you're sweating, and how tired your muscles feel. Perceived exertion may not always be similar to your heart rate level, and it depends on the individual. But it can be a general guide to measure your exertion level.
If you think you're working hard, your heart rate is probably higher than usual. You can use either way of gauging exercise intensity. If you like technology, you can check your heart rate with an activity tracker that includes a heart rate monitor. If you feel you're in tune with your body and your exertion level, you'll likely do fine without a monitor. Here are some clues to help you judge your exercise intensity.
Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level:. Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level:. Beware of pushing yourself too hard too often. Exercise intensity refers to how hard your body is working during physical activity. Your health and fitness goals, as well as your current level of fitness, will determine your ideal exercise intensity.
Typically, exercise intensity is described as low, moderate, or vigorous. For maximum health benefits, the goal is to work hard, but not too hard — described as moderate intensity by Australia's Physical Activity and Sedentary Behaviour Guidelines. These guidelines recommend that for good health, you should aim for at least 30 minutes of moderate intensity physical activity on most days, in addition to a general message of moving more and sitting less.
This is the same for women and men. Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity.
Ensure you read through the pre-exercise self-screening tool before you embark on a physical activity or exercise program. Measuring exercise intensity There are various ways to measure your exercise intensity to make sure your body is getting the most out of every workout. You may need to experiment to find out which method of measuring exercise intensity suits you best. Three different measurement methods include: target heart rate talk test exertion rating scale. Measuring exercise intensity using your target heart rate The human body has an in-built system to measure its exercise intensity — the heart.
Your heart rate will increase in proportion to the intensity of your exercise. Careful monitoring of the training dose is essential to ensuring an athlete can perform at their highest level. Monitoring training intensity and training load the product of intensity and volume for endurance 6 , 7 and team sport 8 , 9 athletes has received considerable attention.
This is surprising, considering that lifting the same relative weight for equivalent total volume, yet manipulating acute variables e. To date, calculating the mechanical work completed during a resistance training session is the most valid method for quantifying external resistance training volume However, this process is time-consuming and requires specialized equipment, limiting its practical application Alternatively, metrics such as the repetition method providing total repetitions and volume load VL are used to quantify training volume, though these methods are also inherently limited.
The repetition method involves the summation of repetitions performed during a training session or cycle 12 and while easy to implement and interpret, this system fails to account for weight lifted during each repetition.
Instead, VL is determined by the product of repetitions performed and the mass lifted to provide an absolute value in kilograms sometimes termed tonnage 11 , 13 , and can provide an estimate of the mechanical work completed during resistance training as well as the associated physiological stress 11 , Therefore, additional metrics are necessary to differentiate the overall intensity of training bouts. While this is a simple assessment for the intensity of an individual repetition, it does not adequately describe the intensity of a training session when considering manipulation of additional acute exercise variables.
To illustrate, recovery duration influences muscle force production 21 , 22 and hormonal responses Shorter inter-set recovery durations during resistance exercise are also associated with elevations in the blood lactate concentration 24 while longer periods of recovery result in greater passive metabolite clearance It is likely that the sessional intensity of resistance training is a cumulative measure that is reliant on the interplay between the volume, intensity and recovery associated with each individual set.
Given the outlined limitations with common metrics of external training volume and intensity, we sought to create an objective metric to quantify sessional training intensity.
Through the use of two distinctively different, yet work and volume matched resistance training protocols, we sought to examine whether the novel metrics were; 1 able to differentiate between these protocols, and 2 provide an estimate of sessional intensity as measured by change in blood lactate concentration, a commonly used measure of glycolytic metabolism and exercise demand We hypothesized that although traditional strength training is performed using higher intensities for each repetition i.
Thirteen males age: At the time of the study only five of the 20 participants were involved in structured resistance training greater than twice a week. Participants were considered low risk for moderate to intense exercise as per an established screening questionnaire Research was carried out in accordance with the institutional guidelines and regulations. Participants were required to complete five exercise sessions. The first session was used to familiarize participants with the procedures and equipment used in the study.
During this session, lifting technique was assessed for each of the seven resistance exercises bench press, seated row, leg press, lat pull-down, military press, leg extension, and arm curl and visual and verbal instructions were provided to ensure correct form.
Participants then completed the remaining two resistance exercise protocols in a randomized and counterbalanced order. These protocols were designed provide a similar level of work, but different training stimuli, to investigate the ability of different metrics to quantify various resistance training protocols.
All exercise sessions were conducted with four to ten days of recovery between sessions. Inconsistent use of resistance training terminology within the field of strength and conditioning has added to the difficulty in quantifying resistance training variables 15 , Instead of recognizing a uniform meaning, terms such as intensity, volume and load are routinely used to define a variety of resistance training factors.
In this paper, the following definitions of key terms will be used; 1 mechanical work: the product of an applied force multiplied by the corresponding displacement in the direction of that force 31 , 2 metabolic work: the processing of chemical substrates i.
Seven resistance exercises bench press, seated row, leg press, lat pull-down, military press, leg extension, and arm curl were performed in order of mention for both the maximal testing and experimental sessions. Participants were instructed to lift a resistance pre-selected by the researcher with the aim of performing five repetitions with correct technique and without requiring assistance.
If the set was successful and the participant was capable of lifting the additional weight, the resistance was increased by small increments until the participant could not complete five repetitions with correct technique. During each RM attempt, the displacement of the weight stack, sled or bar was measured using a tape measure for post hoc calculation of mechanical work.
This technique was adopted from previous research, whereby displacement was measured over several repetitions during the set to create a mean displacement Throughout repetitions of the arm curl, a goniometer was placed over the lateral epicondyle of the humerus to measure the individual degree of flexion. Furthermore, the length of the moment arm during the arm curl was measured, using a tape measure, from lateral epicondyle of the humerus to mid palm where the dumbbell was held.
All RM assessments were conducted by a single rater throughout the study. Exercises were performed in the same order as during the RM testing. Internal training intensity was quantified by measuring blood lactate before and immediately after completion of the exercise session.
Blood lactate was measured in duplicate from a 0. The mean value of the duplicate measures was used for analysis to reduce measurement error. The volume and intensity of exercise during each session were calculated using the equations listed in Table 1. Mechanical work for exercises where the displacement of the mass was measured vertically bench press, military press, leg extension, seated row, lat pull-down was calculated using equation 1 ; where W is mechanical work J , f is force N , and d is displacement m.
The work for each repetition performed was summed to calculate mechanical work for each exercise and the session. Total sessional VL and total repetitions were calculated using equations 4 and 5 , respectively, to provide simple indications of training volume. Intensity was calculated as the average intensity of the weight lifted via the TI equation 6 , while ED metrics were calculated to indicate sessional intensity. Differences in lactate between exercise protocols strength and hypertrophy over time pre- and post-exercise were assessed using a linear mixed model.
Significant main effects or interactions were assessed using the LSD post hoc test. Differences within each remaining variable were assessed using a dependent t -test. Effect sizes were calculated using mean difference and mean pooled standard deviations and categorized as small 0. Correlation sizes were interpreted as high 0.
For our primary measure of blood lactate, we calculated a post hoc achieved statistical power of 0. Across all exercises, participants failed to complete a total of 1. Mean VL Fig. Greater ED W was observed during the hypertrophy when compared with the strength condition Fig. Similarly, ED VL was significantly greater following hypertrophy when compared with the strength condition Fig.
Blood lactate concentration demonstrated no pre-exercise difference between conditions Fig. Blood lactate variability coefficient of variation was determined to be Relative changes in blood lactate were not correlated with volume metrics mechanical work Fig.
However, they were moderately correlated with sessional intensity metrics ED W Fig. Relative changes in blood lactate were not correlated with intensity metric TI Fig. The purpose of this study was to compare novel methods for determining sessional intensity during resistance exercise with a marker of metabolic stress to highlight the most appropriate metrics for quantifying various types of resistance training.
The main findings of this study were; 1 both ED metrics indicated greater sessional intensity following the hypertrophy compared with the strength condition, 2 increases in blood lactate were only significantly correlated with ED metrics and total repetitions, and 3 common metrics of resistance training intensity TI and volume VL and mechanical work did not differentiate between protocols in acordance with blood lactate or ED.
Blood lactate concentration is often used to reflect the metabolic stress and internal intensity associated with an exercise session 22 , In accordance with previous research 24 , 37 , blood lactate concentration was significantly greater following hypertrophy when compared with strength resistance exercise, even when matched for mechanical work and VL. The difference in the lactate response Fig.
We cannot disregard that other variables, that were purposely manipulated i.
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