As is clear from this list, there is a range given for each general intensity level, allowing for intensity to be individualized for each person. Calculation of a target heart rate or target workload are two ways to translate intensity into practical terms (5).
Determining a target exercise intensity should be made with the individual’s health status and fitness goals in mind. With the use of various calculations (e.g., %HRR, %V˙O2R), target intensity ranges can be determined. Using HR and workload targets, along with subjective effort monitoring (e.g., talk test), can help guide in the selection of exercise intensity as part of an individualized FITT-VP exercise plan.
1. Achten J, Jeukendrup AE. Heart rate monitoring: applications and limitations. Sports Med. 2003; 33 (7): 5517–38.
2. Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett DR Jr., Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Phoenix (AZ): Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University; [cited 2013 Dec 3]. Available from: https://sites.google.com/site/compendiumofphysicalactivities/
3. American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 9th ed. Philadelphia (PA): Lippincott Williams & Wilkins; 2014, p. 456.
4. American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 8th ed. Philadelphia (PA): Lippincott Williams & Wilkins; 2010, p. 380.
5. American College of Sports Medicine. ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription. 7th ed. Philadelphia (PA): Lippincott Williams & Wilkins; 2014, p. 862.
6. Cunha FA, Farinatti PTV, Midgley AW. Methodological and practical application issues in exercise prescription using the heart rate reserve and oxygen uptake reserve methods. J Sci Med Sport. 2011; 14: 46–57.
7. Cunha FA, Midgley AW, Monteiro WD, Campos FK, Farinatti PTV. The relationship between oxygen update reserve and heart rate reserve is affected by intensity and duration during aerobic exercise at constant work rate. Appl Physiol Nutr Metab. 2011; 36: 839–47.
8. Garber CE, Blissmer B, Deschenes MR, et al American College of Sports Medicine Position Stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011; 43 (7): 1334–59.
9. Gormley SE, Swain DP, High R, Spina RJ, Dowling EA, Kotipalli US, Gandrakota R. Effect of intensity of aerobic training on V˙O2max
. Med Sci Sports Exerc. 2008; 40 (7): 1336–43.
10. Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate: a longitudinal study. Ann Med Exp Biol Fenn. 1957; 35: 307–15.
11. Lounana J, Campion F, Noakes T, Medelli J. Relationship between %HRmax, %HR reserve, %V˙O2max, and %V˙O2 reserve in elite cyclists. Med Sci Sports Exerc. 2007; 39 (2): 350–7.
12. Mann T, Lamberts RP, Lambert MI. Methods of prescribing relative exercise intensity: physiological and practical considerations. Sports Med. 2013; 43: 613–25.
13. Nelson ME, Rejeski WJ, Blair SN, et al Physical activity and public health in older adults: recommendation from the American College of Sports Medicine and the American Heart Association. Med Sci Sports Exerc. 2007; 39 (8): 1435–45.
14. Persinger R, Foster C, Gibson M, Fater D, Porcari J. Consistency of the talk test for exercise prescription. Med Sci Sports Exerc. 2004; 36: 1632–6.
15. Quinn TJ, Coons BA. The talk test and its relationship with the ventilatry and lactate thresholds. J Sports Sci. 2011; 29 (11): 1175–82.
16. Swain DP. Exercise cost calculations for exercise prescription: an update. Sports Med. 2000; 30 (1): 17–22.
17. Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001; 37 (1): 153–6.
18. U.S. Department of Health and Human Services Web site [Internet]. 2008 Physical Activity Guidelines for Americans. 2008. Atlanta (GA): USDHHS; [cited 2011 Aug 2]. Available from: http://www.health.gov/paguidelines