Get Move! Physical Activity Handout P08: How Hard Should I Exercise?

Moderate-intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3 to 6 METs.

If you're yawning between sets, decreasing the amount of weight you lift, and feel like you're constantly battling a cold, you might be working too hard in the gym. Training at too high of intensity or too often can result in overtraining, which can trigger adverse side effects that indicate you're working too hard.

I- Intensity, which is the difficulty level of the workout.

Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, ing to the current Physical Activity Guidelines for Americans. We know 150 minutes of physical activity each week sounds like a lot, but you don't have to do it all at once.

As long as you're not pushing yourself too hard or getting obsessive about it, working out every day is fine. Make sure it's something you enjoy without being too strict with yourself, especially during times of illness or injury.

Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, ing to the current Physical Activity Guidelines for Americans.

As a rule of thumb: If you can talk and sing without puffing at all, you're exercising at a low level. If you can comfortably talk, but not sing, you're doing moderate intensity activity. If you can't say more than a few words without gasping for breath, you're exercising at a vigorous intensity.

If spending hours at the gym isn't your thing, take heart. Recent studies report that shorter bouts of exercise at a higher intensity can improve fitness more than working out at a moderate pace for longer periods of time.

High-Intensity Exercise If you're exercising to lose weight, high-intensity workouts will do the trick. People who participate in high-intensity interval workouts are more successful at losing weight and burning fat. 2 High-intensity exercise is also the most efficient, meaning you burn more calories in less time.