Excercise Question

[springgarden]

A patient asked me this quest and I did not know the answer.

What is moderate to high intesity or moderate intensity excercise on the treadmill?

What is high intensity excercise on the treadmill?

I guess low intesity excercise - cardio - is walking like one is in a hurry?

Thanks

[chrisrn24]

I would say low intensity is a slow walk on a gentle incline, a little more strenuous than daily walking. Moderate would be a faster walk on a moderate incline (4-5 whereabouts) or a light jog and intense would be either a fast walk/run or going at a high incline. At a high incline you will feel tired even if you're not walking fast.

I think at a moderate intensity you should still be able to speak in between breaths.

I have heard ideally moderate is best for losing weight. A lower heart rate burns fat better but a higher intensity burns more calories.

[TheCommuter, BSN, RN]

A moderate intensity workout on the treadmill occurs when the heart rate reaches 60 to 70 percent of a person's maximum heart rate, whereas a high intensity workout takes place when the heart rate reaches 70 to 85 percent of one's maximum heart rate.

To figure out what a person's maximum heart rate is, take 220 and subtract the person's age. For instance, my maximum heart rate is 188 because I am 32 years old (220 - 32 = 188).

For a moderate intensity workout, take the person's maximum heart rate and multiply it by 0.7 to figure out the zone in which they should be exercising. (188 x 0.7 = 131.6; My heart rate needs to reach 132 if I wish to work out at moderate intensity).

For a high intensity workout, take the person's maximum heart rate and multiply it by 0.85 to figure out the zone in which they should be exercising. (188 x 0.85 = 159.8; My heart rate must reach 160 if I want to work out at a high intensity).

[Morainey, BSN, RN]

From what I remember on weight watchers, the Rating of Perceived Exertion was pretty easy to understand w/ regard to intensity.

Moderate: break a sweat after about 10 minutes, can hold a conversation but not sing.

High: sweating after 3-5 minutes, breathing is deep, and can only talk in short sentences.

[nurseprnRN, BSN, RN]

METs is the measure; it's related to the metabolic work of exercise measured by oxygen consumption. Two METs was about the same as climbing a flight of stairs, and was supposed to be acceptable post MI. You can learn more about this here: Metabolic equivalents (METS) in exercise testin... [Clin Cardiol. 1990] - PubMed - NCBI

and here is a good table to share with your patient: http://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf

[springgarden]

Thanks.

I forgot to add that she said she runs about 2.75 miles in 30mins on the treadmill at 1.0 incline.

Where does this excercise fall?

[SuzieVN]

Thanks.

I forgot to add that she said she runs about 2.75 miles in 30mins on the treadmill at 1.0 incline.

Where does this excercise fall?

Borderline high or high depending on age, and heart rate at peak. That's a good workout for any age, though. A simple answer to intensity:

Low- walking.

Moderate- power walking or jogging.

High- running.