Vigorous Intensity Activities
Vigorous intensity activity can be described as:
Exercise that ranges over 6 METS (that requires you to use more than 6 times the energy it takes to sit on the couch)
Exercise that gets your heart rate in the range of 65-95% of your Age Predicted Max Heart Rate (more on that)
Exercise that gets your heart rate in the range of 60-89% of your Heart Rate Reserve (this is a better way to determine range if you know your resting heart rate and are not afraid of a little math!
Activities that fall above the 6 METs range:
Walking 4.5 mile per hour pace (very brisk)
Cross country skiing 2.5 mph
Stationary Cycling 90-100 watts
Competitive Badminton
Rowing machine 100 Watts
Aerobic dance, high impact
Step aerobics with a 6-8 inch step
Basketball game
Calisthenics, vigorous effort
Circuit Training with minimal rest vigorous intensity
Outdoor cycling 12-14 mph
Singles tennis
Walking 5 mph
Running 6 mph
Swimming laps, freestyle
Inline skating 13-13.6 mph
Calculating Moderate vigorous intensity heart rate using APMHR:
220-(your current age) x .65
Anything above this number will be the range your heart rate needs to stay above in order to be considered moderate intensity.
Example Age 65
101 bpm and above for Vigorous Intensity
Calculating Vigorous intensity heart rate using Heart Rate Reserve:
Determine your age predicted maximal heart rate (APMHR) : 220-(your current age)
Ex: 220-42=178 bpm (this the APMHR for a 42 year old)
Determine your heart rate reserve: APMHR-Resting Heart Rate
Ex: 178-50=128 (this is the heart rate reserve for a 42 year old with a resting heart rate of 50 bpm)
Multiply your heart rate reserve by .6
Ex: 128 x .6 = 76.8
Add your resting heart rate back into these two values to get your heart rate range for moderate intensity activity.
Ex: 76.8 = 50 =126.8
The heart rate range for a 42 year old with a resting heart rate of 50 bpm to stay in vigorous intensity exercise would be anything about 127 bpm
