{"id":8579,"date":"2019-05-15T08:30:37","date_gmt":"2019-05-15T12:30:37","guid":{"rendered":"http:\/\/blogs.butler.edu\/healthyhorizons\/?p=8579"},"modified":"2019-05-09T09:05:17","modified_gmt":"2019-05-09T13:05:17","slug":"target-exercise-intensity","status":"publish","type":"post","link":"http:\/\/blogs.butler.edu\/healthyhorizons\/workout-wednesday\/target-exercise-intensity\/","title":{"rendered":"Target Exercise Intensity"},"content":{"rendered":"<div class=\"by\">\n<h2>Exercise intensity: How to measure it<\/h2>\n<p>Get the most from your workouts by knowing how to gauge your exercise intensity.<\/p>\n<p>When you exercise, are you working hard or hardly working? Exercising at the correct intensity can help you get the most out of your physical activity \u2014 making sure you&#8217;re not pushing too hard or too little. Here&#8217;s a look at what exercise intensity means, and how to maximize your workout.<\/p><\/div>\n<h3>Choosing your exercise intensity<\/h3>\n<p>How hard should you be exercising? The Department of Health and Human Services recommends these exercise guidelines for most healthy adults:<\/p>\n<ul>\n<li><strong>Aerobic activity.<\/strong>\u00a0Get at least 150 minutes a week of moderate aerobic activity \u2014 such as brisk walking, swimming or mowing the lawn \u2014 or 75 minutes a week of vigorous aerobic activity \u2014 such as running or aerobic dancing. You can also do a combination of moderate and vigorous activity. It&#8217;s best to do this over the course of a week.<\/li>\n<li><strong>Strength training.<\/strong>\u00a0Strength train at least twice a week. Consider free weights, weight machines or activities that use your own body weight \u2014 such as rock climbing or heavy gardening. The amount of time for each session is up to you.<\/li>\n<\/ul>\n<p>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.<\/p>\n<p>Balance is still important. Overdoing it can increase your risk of soreness, injury and\u00a0burnout. Start at a light intensity if you&#8217;re new to exercising. Gradually build up to a moderate or vigorous intensity.<img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-8580\" src=\"http:\/\/blogs.butler.edu\/healthyhorizons\/files\/2019\/05\/Intensity.png\" alt=\"\" width=\"553\" height=\"380\" srcset=\"http:\/\/blogs.butler.edu\/healthyhorizons\/files\/2019\/05\/Intensity.png 553w, http:\/\/blogs.butler.edu\/healthyhorizons\/files\/2019\/05\/Intensity-350x241.png 350w, http:\/\/blogs.butler.edu\/healthyhorizons\/files\/2019\/05\/Intensity-437x300.png 437w\" sizes=\"auto, (max-width: 553px) 100vw, 553px\" \/><\/p>\n<p>For specifics check:\u00a0\u00a0<a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise-intensity\/art-20046887\" class=\"broken_link\">www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise-intensity\/art-20046887<\/a><\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>Exercise intensity: How to measure it Get the most from your workouts by knowing how to gauge your exercise intensity. When you exercise, are you working hard or hardly working? Exercising at the correct intensity can help you get the &hellip; <a href=\"http:\/\/blogs.butler.edu\/healthyhorizons\/workout-wednesday\/target-exercise-intensity\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":9193321,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[15126],"tags":[],"class_list":["post-8579","post","type-post","status-publish","format-standard","hentry","category-workout-wednesday"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/paB9fc-2en","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/8579","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/users\/9193321"}],"replies":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/comments?post=8579"}],"version-history":[{"count":1,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/8579\/revisions"}],"predecessor-version":[{"id":8581,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/8579\/revisions\/8581"}],"wp:attachment":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/media?parent=8579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/categories?post=8579"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/tags?post=8579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}