The Basics: Measuring Intensity – Cardio Edition

What is the best way to measure intensity when completing cardio-based activities? Why is it important? How do we actually know if we are achieving the intensity that we feel?

We’ve talked you through the reasons why measuring intensity is important in the gym setting (see The Basics: Measuring Intensity – Gym Edition). Intensity isn’t just important for lifting weights – it’s also important to consider when completing cardio-based activity.

Cardiorespiratory activity refers to any structured activity which raises the heart and breathing rate. Typically, this is categorised into low, moderate and high intensity exercise (the specifics of each of these will be discussed in a future article). When completing these activities, it’s important to have an understanding of how to measure the intensity of the exercise. Completely all high intensity activity tasks can be very physically draining, however, only ever completing low intensity tasks will not challenge your body enough to create change to the systems being used.

To get you started, we have two separate methods to run you all through today. Let’s get into it!

Method 1: Borg RPE Scale

Like our gym edition of measuring intensity, RPE (Rating of Perceived Exertion) is a great method to track your effort during activity. The scale differs slightly for cardio based activity, with the intention to be more closely linked to your heart rate. Even when resting, your heart rate will not be at 0, so neither will your rating on the Borg Scale. Instead, the measure is from 6 (no exertion at all) to 20 (maximum effort). See below the list of rating through the use of the Borg Scale:

• 6: No effort at all (REST)
• 7: Very Very Light
• 8:
• 9: Very Light
• 10:
• 11: Fairly Light
• 12:
• 13: Somewhat Hard
• 14:
• 15: Hard
• 16:
• 17: Very Hard
• 18:
• 19: Very Very Hard
• 20: Maximal Effort

For those reading through, you may be expecting more information beside the numbers with no written explanation of difficulty. These are the “in-between” rating; in other scales it would be the same as considering this a 0.5 increase. This scale keeps all numbers rounded, so if you are unsure if you are above or below a stage, there is a round number suited to you.

Method 2: The Talk Test

The easiest way to track your intensity levels when being active by yourself is using the Talk Test. Yes, it is determined by the amount of talking you’re able to do while you exercise. The less you can speak, the more challenging the activity is. Very simple, easy to track, and easy to then modify within session. An outline of the levels of the Talk Test is below:

• Light = Normal breathing rate – can sing or talk.
• Moderate = Breathing getting faster – can carry on a conversation but not sing.
• Vigorous = Gasping for breath – can’t hold a conversation.

Being able to measure the intensity of this exercise mode will help you with having a better understanding of your current fitness level. You may be surprised at how low or high your current fitness level is, and how much you are able to challenge yourself.

You do not need to start at a high intensity for all of your activity in order to promote change. New movement, even at a low intensity can being to spark positive health improvements which will help you in the baby steps forward to better physical, mention and emotional outcomes for your life. Over time, you will need to slowly build up the intensity, but it doesn’t need to be hard every time, all the time. Adjusting between intensities throughout the weeks can help with your exercise consistency, and limit you reaching a point of excessive fatigue.

Next time you’re doing some type of cardio-based activity, give one of these methods a test to see what intensity you typically train at!