The Benefits of Vigorous Intensity Exercises

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Vigorous-intensity exercise—sometimes called high-intensity exercise—is a physical activity done with a large amount of effort, resulting in a substantially higher heart rate and rapid breathing. Your exertion would be considered hard to extremely hard, making it difficult to speak in full sentences. Activities like running, cycling, and singles tennis are usually classified as vigorous.

The American Heart Association (AHA) recommends a mixture of moderate-to-vigorous intensity activity for 40 minutes at a time, three or four days per week to lower blood pressure and cholesterol.

How Is Vigorous-Intensity Exercise Measured?

Though you might have an idea when you hit a vigorous level, you can look to these specific markers:

  • Talk test: The simplest way to determine if you're at a vigorous level of exercise is with a talk test. At vigorous intensity, you can speak only a few words at a time, not in full sentences.
  • MET and calories burned: The effort required for vigorous-intensity exercise is defined by the Centers for Disease Control (CDC) as greater than 6 metabolic equivalents (MET), burning more than 7 kilocalories per minute. This is six times the energy cost of sitting quietly, 1 MET, which burns 1.2 kilocalories per minute.
  • Heart rate: Vigorous-intensity is also defined by the AHA as exercise at a heart rate of 70 to 85% of a person's maximum heart rate. This varies by age and fitness level, so you should use a heart rate zone chart or calculator to find this number for your age and gender.
  • Rate of perceived exertion (RPE): If you were to rate your effort on the Borg Perceived Exertion Scale, which is a scale from 6 being no exertion to 20 being maximal exertion, vigorous-intensity is 15 to 19, the range you would rate subjectively as hard, very hard, or extremely hard, according to the AHA.

Benefits of Vigorous-Intensity Physical Activities

There are plenty of reasons to take your workout up a notch. Engaging in vigorous physical activity can help you:

Lose Weight

Various studies have shown that vigorous exercise can be an effective way to shed unwanted pounds, specifically by decreasing abdominal fat, improving glucose/insulin metabolism, and boosting cardiorespiratory fitness, especially when compared to moderate levels of activity. Other studies have found similar results, including lower blood pressure and blood lipids in those who exercise vigorously.

Lower Your Risk of Chronic Disease

A lack of exercise can lead to a greater chance of developing a chronic disease such as coronary heart disease, osteoporosis, and various types of cancer. For example, a 2012 study followed up with more than 44,000 men aged 40–75 after 22 years and concluded that vigorous exercise was associated with a lower risk of chronic disease among participants.

Improve Brain Health

All exercise, but particularly vigorous workouts, amps up blood flow in the brain and oxygenates frontal areas of the brain. This has been shown among school-age students—those who partook in vigorous exercise received better grades—as well as in older populations. A 2017 review focusing on the link between exercise and Parkinson's Disease or Alzheimer's Disease found that when people 70 to 80 years old log 150 minutes of moderate to vigorous exercise per week within the last five years, they have a 40% lower chance of developing Alzheimer's compared to sedentary individuals in their age group.

Boost Your Mood

It's no surprise that exercise can improve your mood, but a 2015 study found a significant link between vigorous exercise and fewer depressive symptoms among more than 12,000 participants, while moderate levels of activity and walking had no impact on depression.

Typical Vigorous-Intensity Physical Activities

Vigorous activity doesn't mean just high-intensity running or competitive sports. There are a wide variety of options depending on your preference:

  • Jogging or running
  • Racewalking
  • Hiking uphill
  • Cycling more than 10 miles per hour or steeply uphill
  • Swimming fast or lap swimming
  • Dancing, fast dancing, and step aerobics
  • Strength training
  • Heavy gardening with digging, hoeing
  • Shoveling heavy snow
  • Martial arts
  • Playing sports with lots of running such as basketball, hockey, soccer
  • Singles tennis
  • Court sports such as handball, racquetball, squash

How Much Vigorous Exercise Do You Need?

Health guidelines from the CDC, AHA, and other health authorities recommend the amount of moderate-to-vigorous intensity exercise needed to maintain health and reduce health risks. Vigorous-intensity exercise is recommended for 75–150 minutes per week and can be alternated with moderate-intensity exercise (at least 150–300 minutes per week) to achieve health risk reduction goals.

How do you know if it's vigorous?

  • Duration: At least 10 minutes at a time, preferably for 25 minutes at a time
  • Exertion: You're breathing rapidly and only able to speak in short phrases. Your heart rate is substantially increased, and you're likely to be sweating.
  • Frequency: The U.S. Department of Health and Human Services and the AHA recommend a total of 1 hour and 15 minutes per week. This can be done as 25 minutes of vigorous aerobic activity, three days (or more) per week for a total of 75 minutes per week for overall cardiovascular health.

How to Scale Your Workouts

These guidelines are the minimum for maintaining good health. You can further improve your fitness and reduce your risk of chronic disease and weight gain by working out more than the recommended measures.

Many activity monitors will estimate the time you spend in moderate-to-vigorous physical activity so you can be more assured that you're meeting the minimum recommendations.

But also make sure not to over-exert yourself, particularly if you're a beginner, as too much exercise can reduce your immunity. Ultimately, it's best to listen to your body and consult with your doctor if you have questions about adding more intensity to your workout regimen.

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