Vigorousintensity

Vigorous intensity is a level of physical effort defined by substantially increased heart rate and breathing compared with rest. In adults, vigorous intensity is commonly described as about 70-85% of maximum heart rate or an exertion level of 14 to 17 on the Borg Rating of Perceived Exertion. It generally corresponds to more than 6 metabolic equivalents (METs). A practical indicator is the talk test: during vigorous activity, speaking in full sentences becomes difficult, and only short phrases can be uttered before pausing for breath.

Measurement and guidelines: Adults are advised to accumulate 75-150 minutes of vigorous-intensity aerobic activity per week, or an equivalent mix of vigorous and moderate activity, plus at least two days of muscle-strengthening exercises. Beginners should start with lighter intensities and gradually increase as fitness improves. Intensity can be adjusted by pace, effort, or duration, and can be measured with heart-rate monitors or estimated using perceived exertion.

Examples: Common vigorous activities include running, fast cycling, jumping rope, high-intensity interval training, and competitive sports such as soccer or basketball.

Benefits and safety: Regular vigorous activity improves cardiorespiratory fitness, reduces risk factors for cardiovascular disease and metabolic disorders, supports weight management, and can enhance mood. Safety considerations include a proper warm-up, gradual progression, staying hydrated, and consulting a clinician before starting if heart disease, high blood pressure, or other medical conditions exist. Children and older adults should adapt intensity to their abilities and follow pediatric or geriatric guidelines.