What is the difference between moderate and vigorous

Search Our Site. Physical Education. What is MVPA? To gauge the exercise intensity of your workout as you exercise, however, Norwood said to simply pay attention to the clues your body gives you. For instance:. During moderate-intensity exercise , you breathe harder and quicker, but you can still carry on a conversation. Common activities considered moderate in intensity include brisk walking, household and yard work, dancing, playing with the kids, etc.

Common vigorous activities include running, brisk hiking uphill, intense cycling, swimming, aerobics, and heaving lifting.

According to Norwood, it all depends on your current fitness level and your overall fitness goals. How do you know which one is right for you? What can be vigorous for one person can be moderate for another and vice versa. So how can you tell the difference between vigorous and moderate activity for cancer prevention?

There are three ways to tell the difference between these two types of exercise. The rate of perceived exertion: The rate of perceived exertion is a simple and subjective test. Consider how hard you're breathing, how much you're sweating and if your muscles are aching. A moderate activity would be anything rated as a five to eight and a vigorous activity would be anything rated as a seven or above.

The heart rate test: Use a heart rate monitor to show how hard the exercise is working your heart. To find your maximum heart rate, subtract your age from This is the maximum number of times your heart should beat per minute during exercise. Keep in mind that some high blood pressure medications lower the maximum heart rate and target zone rate. There are many different types of heart rate monitors, from straps to activity trackers to smart phone apps to those built in to treadmills and ellipticals.

Just make sure to use the same one to measure progress over time. Here are just a few moderate and vigorous aerobic physical activities. Do these for 10 minutes or more at a time.

Vigorous Activities I can only say a few words without stopping to catch my breath.