Recently, there’s been a great deal of focus on vigorous, high intensity exercise because of the health benefits it offers. Studies show that higher intensity workouts may be better for the heart and can lead to more weight loss than lower intensity exercise that’s carried out for long periods of time. What is vigorous exercise and how do you know when you’re working hard enough to get the benefits?

What is Vigorous Exercise?

There are two ways to determine whether you’re working out at a vigorous pace. One is to calculate your maximum heart rate by subtracting your age from 220. A vigorous workout is one where the heart rate stays between 85% and 95% of this value throughout the session.

The other way to determine whether an exercise is vigorous is to use the “talk” test. Moderate exercise is exercise at a pace where you’re still able to talk in complete sentences. Compare this to a vigorous workout where you’re only able to speak a few words because your lungs are working so hard to inhale and exhale air.

Both of these tests are pretty reliable for indicating how hard a person is working. When using heart rate as an indicator, it may be helpful to wear a heart rate monitor during exercise.

Is a Vigorous Workout Better?

There are some additional health benefits to doing a vigorous workout. Studies show that vigorous activity is more beneficial to the heart than moderate and low intensity exercise. It also burns more fat after the workout is complete - creating the so-called “afterburn effect”.  This means more calories can be burned in a shorter period of time which bodes well for people who don’t enjoy spending time at the gym.

What Are Some Vigorous Activities That Build Fitness?

Some examples of vigorous activities include running, jumping rope, plyometric drills, fast bicycling, swimming laps, and cross-country skiing. Keep in mind that not everyone is suited for vigorous training – especially people who have underlying medical conditions. It’s always important to get medical clearance before doing a vigorous workout.

Vigorous Workouts: The Bottom Line?

High intensity, vigorous activities can lead to rapid fitness gains, while benefiting the heart. Just be sure you’re cleared by your doctor before doing one.

References:

University of Maryland website. “Moderate-Intensity Exercise”.