In general, being able to talk but not sing during an activity would make it moderate intensity, the CDC says. His voice can be labored, physical therapist Nicholas Rolnick said, but he can carry on a conversation. “It’s (his) elevated heart rate of his, but it doesn’t interfere with a workout,” said Rolnick, who lives in New York City.
It’s an easy method of scaling intensity without any complicated fitness technology or software, Rolnick said. The speech test can help you “make sure he’s achieving the exercise intensity he wants to achieve to meet recommended physical activity guidelines.”
This activity might look like a brisk walk, or 3 miles per hour or faster, but not a brisk walk. Water aerobics, biking at less than 10 miles per hour on flat or level terrain, tennis and ballroom dancing might also fit into this intensity level, according to the CDC.
During the most intense training, it would be impossible to carry on a conversation, Rolnick said. You couldn’t say more than a few words without pausing for breath, says the CDC.
Exercises performed at that intensity may include running, swimming, singles tennis, aerobic dancing, bicycling faster than 10 miles per hour or on inclines, jumping rope, or walking uphill or while carrying a heavy load.
Pregnant people should get at least 150 minutes of moderate aerobic and strengthening exercises per week, say the WHO recommendations. And kids under 18 need at least 60 minutes of moderate to vigorous exercise (mostly aerobic activities) every day.
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