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The world health organization (WHO) released the guidelines for exercise and sedentary lifestyle which suggests 150-300 mins of moderate-intensity exercise per week or 75-150 mins rigorous exercise per week for adult bodies.

By learning how to structure your fitness routine, will help your body to get more benefit.

Overview of intensity level

Exercise intensity is generally defined by the amount of energy needed for the performance of the physical activity per unit of time.

You can sum up exercise intensity in three simple ways by targeting heart rates, the talk test, or the exertion rating scale. The talk test is the easiest of all because it's not that much difficult to decide how much you're struggling in talking while doing exercise.

With low intensity, you're moving, but you're still able to be conversational, says William Smith, MS, NSCA-CSCS, author of exercises for cardiac recovery.

At a moderate intensity level, you won't be able to hold a conversation easily, your sentences might sound a little fizzy or broken, still manageable. If you're doing high or vigorous-intensity exercise you absolutely cannot talk properly.

Exercise intensity can also be measured by heart rate how spontaneously your heart is beating per minute. However, if you don't have gadgets to monitor it, you can simply count the number on a wristwatch and multiply the number by 6 to get beats per minute.

Maximum heart rate and workout

"Exercise intensity is calculated as a percentage of your maximum heart rate during physical activity," says Ben Walker, a personal trainer and owner of anywhere fitness in Dublin, Ireland." The higher the percentage, the harder your body is working." An estimated heart rate would subtract your age from 220.

Suppose, if you're 30 years old then your estimated MHR would be 210 beats per minute. If you're patient and haven't exercised in a long time, get suggestions from your doctor before starting any new exercise.

Your heart rate range needs to be professionally recalculated. For moderate-intensity physical activity, a person's THR must be 50-70 percent of maximum heart rate.

You can gradually increase the intensity of your workouts as your fitness improves. With moderate-intensity aerobic movement, the heart will move a bit faster. High intensity means you're having 75-100 percent of MHR.

Benefits of each intensity

each intensity level impacts the body differently. they work according to your current fitness level and goals. Beginners can start with low intensity which will help to boost their energy as well as it will work as warm-up sessions.

This is mostly to build the ground levels. It also helped to burn fat cells primarily and build stamina.

When you go for moderate

Intensity exercise, your body starts consuming fat, carbohydrates, and sugar as fuel. " Burning calories from all these sources help achieve quicker weight loss results," Walker added.

As soon as you get into high

Intensity exercise, it not only stimulates the flow of energy to your body but also boosts fat loss, muscle gain, boosts metabolism, etc. " By training at minimum capacity, you increase the potential for muscle growth and weight loss by breaking down more muscle fibers", Walker remarks.

Apply

A proper plan is important for your fitness goal. Make a plan then try to work on it little by little.

Start from level one, this way one day you will be able to reach the peak.

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