Exercise Intensity

Intensity is the exercise variable with the broadest and most significant set of health benefits. Moderate-intensity walking can make fat oxidation account for up to 60% of total energy expenditure. Reaching complete muscle fatigue in 6–9 reps provides more stimulus for muscle growth and strength than doing 8 sets of moderate-weight exercises. Heavy or stressful workouts are not required to gain mental health or anti-inflammatory benefits. Duration and intensity are distinct exercise variables that do not produce the same physiological outcomes. Group fitness formats such as aerobics classes and spin are characterized as anaerobic rather than physiologically aerobic when they cause heavy breathing. A fed moderate walk may burn a high percentage of fat while still relying mostly on recently ingested fuel rather than stored visceral fat. True aerobic exercise is defined as activity performed while breathing remains slow and comfortable. The target rep range for achieving sufficient anaerobic intensity is 6 to 9 repetitions to complete failure. The recommended intensity is the ability to speak in full sentences with slightly labored breathing. The recommended walking intensity is mod…