Measuring Exercise Intensity
This Exercise Intensity article has been moved to our new
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There are several ways to measure your exercise intensity:
target heart-rate checks, perceived exertion and talk
test, and heart rate monitors, now increasing in popularity
due to ease of use and relative accuracy.
For many years, measuring exercise intensity using the
target heart-rate method and pulse check was the
standard in group fitness and exercise videos. In more
recent years, the easily-applied perceived exertion check
and talk test has become more prevalent in both.
Today, heart rate monitors are becoming the new
standard for goal-oriented and serious-minded exercise
enthusiasts. Not only do they provide immediate and fairly
accurate feedback but they can also track your progress
and improvements in fitness over time.
‫ فحص معدل‬، ‫هناك عدة طرق لقياس شدة التدريب‬
‫ وسنعرض‬،‫القلب المطلوب (الهدف) والجهد المبذول و مراقبة معدل القلب‬
.‫بشكل بسيط الدقة النسبية واألقرب لما هو مطلوب‬
‫في الوقت الحاضر مراقبة معدل القلب اصبحت القاعدة الرئيسية لتحقيق‬
‫ حيث انها تعطي التغذية الراجعة‬.‫الهدف المطلوب من التمرين البدني‬
‫ فضال عن متابعة التقدم الحاصل والتطور في اللياقة‬، ‫المباشرة والدقيقة‬
.‫البدنية بمرور الزمن‬
‫ان معدل القلب المطلوب هو المستوى الذي ينبغي ان ينفذ فيه العمل بهدف‬
‫مالقاة متطلبات الجهاز القلبي – التنفسي والعمل في منطقة التدريب او‬
‫ ضمن هذه المنطقة يحرق الجسم نسبة مئوية عالية من السعرات‬،‫الهوائي‬
‫ عموما فان البحوث تشير الى ان الشدة‬،‫لذلك تعرف بمنطقة حرق الدهون‬
.‫التدريبية العالية تنتج زيادة في حرق الدهون في مناطق الجسم كافة‬
The Target Heart Rate Method
The "Target Heart-Rate" is the level at which it is
recommended to be working in order to challenge the
cardio-respiratory system and to be working in the
"training" or "aerobic" zone. Within this zone, your
body burns a higher percentage of fat calories, therefore it
is commonly referred to as the "fat burning zone".
(However, research has shown that higher intensity
training results in an increased overall caloric burn - see
intensity training.)
If you are just getting started with cardiovascular exercise,
it's a good to know your "normal" or beginning heart
rate, which will help you monitor your overall gains in
your cardiovascular fitness.
Prior to your exercise session, first check your normal
activity heart-rate. After you have gradually increased
the level of intensity in your work effort, you should check
to see where you are working within your training zone.
At the peak of your intensity effort, measure your heart
rate, then as you decrease intensity back to normal,
check your heart rate again. The amount of time from
peak activity back to normal heart rate is your recovery
time. By measuring how long it takes for you to recover
will give you an idea of your improvement in
cardiovascular fitness. The fitter you are, the faster your
heart-rate will recover back to normal.
Calculating Target Heart Rate
The most prominent and accurate means of determining
target heart-rate is the Karvonen formula. This formula
calculates a percentage of the heart-rate reserve, which is
the difference between the resting heart-rate and the
maximal heart-rate.
Heart-rate reserve = maximal heart-rate - resting
heart-rate
‫معدل القلب االحتياط = معدل القلب القصوي – معدل القلب اثناء الراحة‬
Maximal Heart-rate is the highest rate a person can
attain during exercise. While an electrocardiogram test
would provide the most accurate MHR, for practical
application an age-predicted heart-rate formula was
developed.
Maximal heart-rate = 220 - age
This formula is based on the assumption that one's heart
rate at birth is 220 and decreases by one every year. The
accuracy of determining maximal heart-rate based on this
formula can vary at any given age by + 10 beats per
minute.
Resting Heart-rate is the rate at which your heart beats at
full rest. It is recommended that this rate be taken before
getting out of bed, counting the pulse for a full 60 seconds,
3 mornings in a row and averaging the counts.
Determining the target heart-rate ranges:
Karvonen Formula
Using the Karvonen formula, the generally accepted
heart-rate ranges are between 60% to 80% of maximal
heart-rate reserve.
Target heart-rate = % intensity X heart-rate reserve +
resting heart-rate
Here's how it would be calculated for a 45 year old with a
resting heart-rate of 80 and an age-predicted maximal
heart-rate of 175 at an 80% intensity level of maximum
heart-rate reserve:
175 (age predicted MHR)
- 80 (resting heart-rate)
95 (heart rate reserve)
X.80 (intensity level)
76.00
+80.00 (resting heart-rate)
156.00 (target heart rate)
It is recommended that the formula be applied to both ends
of the range, 60% and 80%, to determine the target heartrate training zone.
The Karvonen formula is considered more accurate than
the Maximal heart-rate formula, because the resting
heart-rate is used in the calculation. From a practical
standpoint, few people actually figure out an average for
their true resting heart-rate.
Maximal Heart-Rate Formula
Therefore the simplified Maximal heart-rate formula is
the standard that was used in most group exercise
settings:
target heart-rate = maximal heart-rate (mhr) X %
intensity
%‫معدل القلب المطلوب (الهدف) = معدل القلب القصوي × الشدة‬
‫ سنة فان معدل القلب المطلوب‬45 ‫فاذا كان عمر الفرد على سبيل المثال‬
-:‫ ستكون كاالتي‬%60 ‫بشدة‬
175 = 45-220
105 = 0.6 × 175 = %60 × 175
%80 ‫او بشدة‬
140 = 0.8 × 175
For the same 45 year old, here's how the range would be
figured:
At 60 % Intensity 175 (mhr: 220 - age)
X.60 (percent intensity)
105 (target Heart-rate)
At 80% Intensity 175 (mhr: 220 - age)
X.80 (percent intensity)
140 (target heart-rate)
In group fitness settings, easy reference for intensity levels
may be provided with a Target Heart Rate Chart. To
view a sample of a heart-rate/age/intensity chart, click
here.
Measuring Exercise Intensity
Tuesday, August 28, 2007
Additional Resources

Frequently Asked Questions
There are different ways of measuring the intensity of physical activity. A
commonly used method is to calculate a target heart rate during exercise. This method relies on the fact
that the maximal heart rate roughly correlates with a person's age. A simple formula for calculating
maximal heart rate is to subtract the person's age in years from the number 220. When engaging in
moderately intense physical activity, a person's heart rate should be approximately 50 to 70% of the
maximum heart rate. For example, for a 50-year-old person, the estimated maximum heart rate would
be 170 beats per minute (220 – 50 years). The target heart rate for moderately intense physical activity
for a 50 year old would be 85 to 119 beats per minute (50% of 170 = 85 beats per minute; 70% of 170 is
119 beats per minute). For vigorous physical activity, the target heart rate should be approximately 70 to
85% of the maximum heart rate. For a 40 year old, this would be 126 to 153 beats per minute.
To measure the heart rate during aerobic activity, briefly pause the activity and take the pulse at the
wrist. Do this by placing the index and middle finger of left hand over the thumb side of the right wrist,
where the radial pulse can be felt. Press lightly. Count the number of beats for 15 seconds and multiple
this number by four. This will give the number of heart beats per minute. (If you check the pulse for only
10 seconds, you can multiply the number of beats obtained during this period by 6 to obtain the number
of heartbeats per minute.)
Although calculating a target heart rate is a beneficial way of determining the exercise intensity, it does
have some drawbacks. It requires effort on the part of the exerciser. The formula for calculating exercise
intensity is useful, but it is an approximation. Many fit individuals can actually obtain a higher heart rate
than predicted by the equation, for a given level of exertion. In those who are taking medications that
can affect the heart rate, the target heart rate method of calculating exercise intensity can be
misleading. In particular, there is a class of medications used to treat high blood pressure, known as
beta-blockers, which can limit the increase in heart rate that usually occurs with exercise. These
medications decrease the force of contraction of the heart, and they also slow the pulse. In individuals
taking beta-blocker medications, the pulse does not increase by the same amount during exercise as in
normal individuals not taking this medication. A person on this medication may not elevate his or her
heart rate into the target range, even though exercise is at the appropriate level of intensity.
A useful subjective measure of exercise intensity can be achieved using a “rating of perceived exertion”.
Perceived exertion is how hard you feel like your body is working. It is based on the sensation a person
experiences during physical activity. It includes such things as increased heart rate, faster breathing,
sweating, and muscle fatigue. It is subjective, but it is a good indicator of how hard a person is working
out. In the original formulation of the scale, developed by Borg, exercise was rated on a scale of 6 to 20,
with 6 being no exertion at all and 20 being maximal exertion. A high correlation exists between a
person's perceived exertion rating on this scale and the actual heart rate during physical activity. The
heart rate is often about 10 times the number selected on this scale. For example, a person rating the
difficulty level of exercise as 12 on this scale often has a heart rate on the order of 120 beats per minute.
Moderate intensity physical activity using a traditional Borg scale is in the range of 12 to 14. If you desire
moderate intensity physical activity, but estimate that you are at an intensity level of 10 on this scale,
you should increase your exertion (such as walking faster on a treadmill) until you feel that your intensity
has increased to 12-14.
A modified Borg scale has been developed. It rates exercise intensity from 0 to 10. The higher the
number, the greater the effort. In the modified rating of perceived exertion scale, a 0 corresponds to no
exertion at all. Light intensity activity is rated as a 2. Moderate intensity is roughly 3 to 5. Vigorous
activity is greater than 7. For most individuals, in whom a moderate level of physical activity is desired,
3-5 would be the desired range on this scale.
The rating of perceived exertion has several advantages. It is quick and easy to use. It does not require
stopping exercise to check, as is necessary with heart rate monitoring. It also does not require a watch,
clock, or heart rate monitor. This way of calculating exercise intensity can be employed by most people
engaging in physical activity. It is the preferred method for calculating exercise intensity in those on
beta-blocker medications or other medications that can slow or limit the pulse.
Using a rating of perceived exertion is helpful in determining if you are exercising at the appropriate level
of effort. The effectiveness of this method shows how well our bodies can innately tell how hard we are
exercising.




There are several ways to measure your exercise intensity: target
heart-rate checks, perceived exertion and talk test, and heart rate
monitors, now increasing in popularity due to ease of use and relative
accuracy.
‫ فحص معدل القلب التدريبي (الهدف) والجهد المبذول و‬، ‫هناك عدة طرق لقياس شدة التدريب‬
.‫ وسنعرض بشكل بسيط الدقة النسبية واألقرب لما هو مطلوب‬،‫مراقبة معدل القلب‬
‫في الوقت الحاضر مراقبة معدل القلب اصبحت القاعدة الرئيسية لتحقيق الهدف المطلوب من‬
‫التمرين البدني‪ .‬حيث انها تعطي التغذية الراجعة المباشرة والدقيقة ‪ ،‬فضال عن متابعة التقدم‬
‫الحاصل والتطور في اللياقة البدنية بمرور الزمن‪.‬‬
‫ان معدل القلب المطلوب هو المستوى الذي ينبغي ان ينفذ فيه العمل بهدف مالقاة متطلبات‬
‫الجهاز القلبي – التنفسي والعمل في منطقة التدريب او الهوائي‪ ،‬ضمن هذه المنطقة يحرق الجسم‬
‫نسبة مئوية عالية من السعرات لذلك تعرف بمنطقة حرق الدهون‪ ،‬عموما فان البحوث تشير الى‬
‫ان الشدة التدريبية العالية تنتج زيادة في حرق الدهون في مناطق الجسم كافة‪.‬‬
‫‪The Target Heart Rate Method‬‬
‫‪The "Target Heart-Rate" is the level at which it is recommended to‬‬
‫‪be working in order to challenge the cardio-respiratory system and to‬‬
‫‪be working in the "training" or "aerobic" zone. Within this zone,‬‬
‫‪your body burns a higher percentage of fat calories, therefore it is‬‬
‫‪commonly referred to as the "fat burning zone". (However, research‬‬
‫‪has shown that higher intensity training results in an increased overall‬‬
‫)‪caloric burn - see intensity training.‬‬
‫‪If you are just getting started with cardiovascular exercise, it's a good‬‬
‫‪to know your "normal" or beginning heart rate, which will help you‬‬
‫‪monitor your overall gains in your cardiovascular fitness.‬‬
‫فعند البدء مع تمارين القلبي الوعائي فمن الطبيعي ان يكون النبض اعتياديا والذي يمكن ان‬
‫يساعد في مراقبة التحسن الكلي في اللياقة القلبية الوعائية‪.‬‬
‫قبل الوحدة التدريبية ينبغي فحص فعالية معدل القلب الطبيعي‪ .‬وبعد الزيادة التدريجية في‬
‫مستوى الشدة في تنفيذ الجهد‪ ،‬ينبغي كذلك الفحص لمعرفة المنطقة التدريبية التي تعمل فيها‪.‬‬
‫وعند تنفيذ الشدة العالية جدا وقياس معدل القلب ومن ثم العمل على تقليل الشدة لغاية‬
‫الوصول الى المعدل الطبيعيالقلب ‪ ،‬يفحص مرة اخرى معدلقمة ‪ .‬ان مقدار الوقت من قمة‬
‫الجهد ولغاية الوصول للمعدل الطبيعي والذي يعرف بزمن االستشفاء‪ .‬وبقياس المدة التي‬
‫تستغرق لالستشفاء سوف تعطينا فكرة عن مقدار التحسن في اللياقة القلبية الوعائية‪ .‬وكلما‬
‫تحسنت اللياقة كلما استعاد القلب معدله الطبيعي‪ ،‬بمعنى كلما قلت فترة االستشفاء للعودة الى‬
‫المعدل الطبيعي كلما كان هناك تحسن في اللياقة البدنية‪.‬‬
‫‪Prior to your exercise session, first check your normal activity‬‬
‫‪heart-rate. After you have gradually increased the level of intensity in‬‬
‫‪your work effort, you should check to see where you are working‬‬
‫‪within your training zone. At the peak of your intensity effort,‬‬
‫‪measure your heart rate, then as you decrease intensity back to‬‬
‫‪normal, check your heart rate again. The amount of time from peak‬‬
‫‪activity back to normal heart rate is your recovery time. By‬‬
‫‪measuring how long it takes for you to recover will give you an idea‬‬
‫‪of your improvement in cardiovascular fitness. The fitter you are, the‬‬
‫‪faster your heart-rate will recover back to normal.‬‬
‫حساب معدل القلب التدريبي‬
‫ان افضل وادق طريقة لقياس معدل القلب التدريبية ( معدل نبض التدريب ) هي طريقة‬
‫(‪.)Karvonen‬‬
‫وهذه المعادلة تعطينا المعدل االحتياط للقاب‪ ،‬والذي يكون الفرق بين معدل القلب اثناء الراحة‬
‫ومعدل القلب القصوي‪.‬‬
‫‪Calculating Target Heart RateThe most prominent and accurate‬‬
‫‪means of determining target heart-rate is the Karvonen formula. This‬‬
‫‪formula calculates a percentage of the heart-rate reserve, which is the‬‬
‫‪difference between the resting heart-rate and the maximal heart-rate.‬‬
‫‪Heart-rate reserve = maximal heart-rate - resting heart-rate‬‬
‫معدل القلب االحتياط = معدل القلب القصوي – معدل القلب اثناء الراحة‬
‫ان معدل القلب القصوي هو اعلى معدل يمكن الفرد الوصول اليه خالل التمرين‪ .‬وقد تم‬
‫حساب معدل القلب القصوي الدقيق عن طريق اجهزة الصور البيانية لمعدل القلب ‪ ،‬ولغرض‬
‫التطبيق العملي فقد استخدمت معادلة العمر الزمني ومعدل القلب المتوقع‪ ،‬وحسب المعادلة‬
‫االتية‪-:‬‬
‫معدل القلب القصوي = ‪ – 220‬العمر‪ .‬وقد استندت هذه المعالة على اساس ان معدل قلب‬
‫اإلنسان االفتراضي عند والدته هو ‪ 220‬ظ‪/‬د ‪ ،‬ويبدأ بالتناقص برقم واحد كل سنة‪ .‬وان‬
‫معدل القلب القصوى الدقيق حسب هذه المعادلة يمكن ان يختلف عند عمر معين ب ـ ‪10 +‬‬
‫نبضة لكل دقيقة‪.‬‬
‫ونبض الراحة يتم حسابه عند الراحة التامة‪ ،‬وتتم عن طريق اخذ النبض عند النهوض من‬
‫السرير( صباحا) ولمدة ثالثة أيام متعاقبة‪ ،‬وعد النبض يتم لمدة ‪ 60‬ثانية‪ ،‬حيث يؤخذ‬
‫معدلها كمعدل للنبض أثناء الراحة‪.‬‬
Maximal Heart-rate is the highest rate a person can attain during
exercise. While an electrocardiogram test would provide the most
accurate MHR, for practical application an age-predicted heart-rate
formula was developed.
Maximal heart-rate = 220 - age
This formula is based on the assumption that one's heart rate at birth is
220 and decreases by one every year. The accuracy of determining
maximal heart-rate based on this formula can vary at any given age by
+ 10 beats per minute.
Resting Heart-rate is the rate at which your heart beats at full rest. It
is recommended that this rate be taken before getting out of bed,
counting the pulse for a full 60 seconds, 3 mornings in a row and
averaging the counts.
(Karvonen ) ‫ معادلة‬: ‫تحديد مدى معدالت القلب التدريبي‬
‫تعد هذه المعادلة بشكل عام مقبولة حيث تحسب مدى معدالت القلب التدريبي المحصور‬
.‫ الحتياط معدل القلب القصوي‬%80 ‫ الى‬%60 ‫بين‬
‫ معدل القلب اثناء الراحة‬+ ‫ × معدل القلب االحتياط‬% ‫معدل القلب التدريبي = الشدة‬
‫د وان‬/‫ ظ‬80 ‫ سنة ومعدل نبض الراحة‬45 ‫ولحساب ذلك نفرض ان شخص عمره‬
Determining the target heart-rate ranges:
Karvonen Formula
Using the Karvonen formula, the generally accepted heart-rate
ranges are between 60% to 80% of maximal heart-rate reserve.
Target heart-rate = % intensity X heart-rate reserve + resting
heart-rate
Here's how it would be calculated for a 45 year old with a resting
heart-rate of 80 and an age-predicted maximal heart-rate of 175 at an
80% intensity level of maximum heart-rate reserve:
175 (age predicted MHR)
- 80 (resting heart-rate)
95 (heart rate reserve)
X.80 (intensity level)
76.00
+80.00 (resting heart-rate)
156.00 (target heart rate)
It is recommended that the formula be applied to both ends of the
range, 60% and 80%, to determine the target heart-rate training zone.
The Karvonen formula is considered more accurate than the
Maximal heart-rate formula, because the resting heart-rate is used in
the calculation. From a practical standpoint, few people actually figure
out an average for their true resting heart-rate.
Maximal Heart-Rate Formula
Therefore the simplified Maximal heart-rate formula is the
standard that was used in most group exercise settings:
target heart-rate = maximal heart-rate (mhr) X % intensity
%‫معدل القلب المطلوب (الهدف) = معدل القلب القصوي × الشدة‬
%60 ‫ سنة فان معدل القلب المطلوب بشدة‬45 ‫فاذا كان عمر الفرد على سبيل المثال‬
-:‫ستكون كاالتي‬
175 = 45-220
105 = 0.6 × 175 = %60 × 175


%80 ‫او بشدة‬
140 = 0.8 × 175
For the same 45 year old, here's how the range would be figured:
At 60 % Intensity -
175 (mhr: 220 - age)
X.60 (percent intensity)
105 (target Heart-rate)
At 80% Intensity 175 (mhr: 220 - age)
X.80 (percent intensity)
140 (target heart-rate)
In group fitness settings, easy reference for intensity levels may be
provided with a Target Heart Rate Chart. To view a sample of a
heart-rate/age/intensity chart, click here.