Intensity is essentially the amount of work you do in a given period of time using these four components of exercise – Load, Distance, Speed and Time.
For example, with resistance training, this could be measured by how much load/weight you move, how far it is moved, how quickly it is moved and how long that weight was moved for. Using this understanding, a larger load moved more quickly will be recognised as being completed at a higher intensity than if one of those components was less.
Knowing the intensity a client can work at allows you to apply overload which is where you increase intensity to permit a physiological adaptation.
Tools to track intensity
- Metrics – measuring how much weight a person lifts, how quickly they push/run or how far/long they move, all provide comparable data to measure progression
- Rate of Perceived Exertion (RPE) – this is based on observing the body’s physical signs during physical activity. This can be tracked in a simple 1-10 rating scale. For example, if a client is at a very comfortable level of exertion during physical activity, they’d consider this a 4 or 5/10. However, if they are sweating a lot and feeling breathless, this might be considered level 8 or 9.
- Talk Test – this is a very easy test to figure out intensity – you just pay attention to how breathless your client is. If they can easily talk, they’re working at a light intensity. If they can talk, but it’s a little harder, they’re getting more into the moderate zone.
- Wearable technology – the heart rate will increase in proportion to the intensity of the exercise as a natural response. As heart rate monitors and fitness trackers are becoming more and more readily available, they can provide a more accurate way to measure intensity in real time, allowing you to adjust your client’s effort and measure their performance during the session/exercise.
How hard should you work?
That answer will vary greatly from person to person and the level of intensity should be tailored to the individual. While intensity can range from low to moderate and high, an estimate of a person’s maximum heart rate (MHR) can be calculated as 220 beats per minute (BPM) minus their age.
Target heart rate for moderate intensity activities is about 50-70% of MHR, while for vigorous physical activity it’s about 70-85% of MHR using this formula.
Understanding your client
Intensity has to be appropriate in terms of what your client can currently do, as well as matching with their goals.
Asking someone to perform something far beyond their current abilities could possibly have a negative effect on implementing progression in the future. You don’t want to be told “I remember when you pushed me too hard!”
Intensity requires a client’s understanding and trust in you as a trainer to use intensity to help them achieve their goals.
How exercise intensity helps those with neurological conditions
Intensity of exercise has been associated with benefits for individuals who have suffered a neurological injury including enhanced stepping for locomotion with individuals with incomplete spinal cord injuries and improved blood pressure control in individuals with spinal cord injury.
Overall, becoming aware of the intensity of exercise will help you to ensure that you are aligning your client’s health or fitness goals with exercises/activities to facilitate their progression going forward.
- For more information and insight on this topic, speak to the team at Neurokinex
