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I think that vigorous is relative to your own fitness level not an absolute definition. For example, I did Intensity Step Only premix this morning without any risers and I did a lot of the lower impact modifications but it was still a really intense workout for me. I wasn't wearing an HRM but it felt like I was in the 160 beats per minute range. Thats really intense!
The percentage is relative to your own heart rate not someone else. Do you have a HRM ? It does help. I always wear one when I run outside. I would say anything over 70% is vigorous, 60% seems too low. Don't forget to do what Cathe on her forums said, find your bmr (I go with sedentary because I work on the computer.) plus your burn - 75 calories (thats the hour you were working out, normally its already included in the bmr, so you need to take it out otherwise your in a 75 calorie surplus.)
I hope that helps and makes sense.
Alisha aka RapidBreath on Cathe's forums.
Interesting question! I think I would agree with your definitions. I consider moderate exercise to be a workout where your heart rate is increased but where your heart rate isn't too high. You still get a good workout but it's not so challenging that you can't finish or have to stop. Vigorous for me is where you are working really hard and breathing hard as well. The workout is more challenging but you can finish (or take breaks as needed). After a vigorous workout, you really feel worked out but not completely drained.
I am trying to more accurately gage my BMR and I am finding conflicting information on what is vigorous vs moderate level of activity. According to one source, SP Article, anything that gets your HR to 60+% of your Max HR is considered Vigorous. But according to an article on About.com it is 70+%.
Now I took A LOT of time off from Exercise over the past two years. As of December Leslie Sansone workouts were kicking my butt. Today, they get me moving, maybe sweat a little, but I'm able to keep up just fine. I feel good when I'm done, stretched out but wasn't exactly challenged. It's what I personally consider *Moderate* Exercise. The past few weeks I have been adding back in Step Aerobics including some of Cathe's Intermediate workouts. Well, they're making me work!! Especially at a 6 in platform. I come off of them a sweaty mess of Goo and feel worked and worked well. There are many times that I have lower my weights (Circuits) or take out a riser towards the end bc it's either that or I'll my legs will just fall off instead. I consider that *Vigorous* even if it's on the lower end of it. There is no way I can do Body Max 2- which used to me my vigorous level. Now it's at the *don't go there girl unless you want your heart to explode within the first 10 minutes*.
Basically nowadays I am doing it but I cannot do the *advanced* versions of the steps (or I modify the advanced down a little) bc it would send my HR and my body into the Over Kill Zone and I'd be completely spent- done for the day, within 5-7 minutes. I also don't think Vigorous means you're a limp noodle in 15-20 minutes unless your doing HIIT- which at this point I am not.
So I want to know if I am on target for my definition for Moderate and Vigorous? I don't want to over do it but I also don't want to assume I'm doing something that I'm not.
Edited by: MRS_4EVER_AFTER at: 3/30/2011 (10:54)
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