clasification of physical activity intensiy, based on activity lasting up to 60 minutes

Classification of physical activity intensity, based on activity lasting up to 60 minutes

                                                                                                                                                                              Strength-

                                                                                                                                                                              type

                                                                  Endurance-type activity                                                                   exercise

                                                                                    Absolute intensity (METs)                                             Relative

                    Relative intensity                                   in healthy adults (age in years)                                      intensity*

                                                                                                                                                                              Maximal

                    VO₂max (%)  Maximal                                             Middle-                       Very                          voluntary

                    heart rate       heart                               Young        aged          Old                                              old             contraction

Intensity     reserve (%)    rate             RPEÈ        (20-39)        (40-64)      (65-79)      (80+)         RPE        (%)

Very light    <25                  <30              <9                <3.0             <2.5           <2.0           <1.25         <10          <30

Light            25-44               30-49           9-10             3.0-4.7         2.5-4.4       2.0-3.5       1.26-2.2     10-11       30-49

Moderate     45-59               50-69           11-12           4.8-7.1         4.5-5.9       3.6-4.7       2.3-2.95     12-13       50-69

Hard            60-84               70-89           13-16           7.2-10.1       6.0-8.4       4.8-6.7       3.0-4.25     14-16       70-84

Very hard    >85                  >90              >16              >10.2           >8.5           >6.8           >4.25         17-19       >85

Maximal…   100                  100              20                12.0             10.0           8.0             5.0             20            100

*Based on 8-12 repetitions for persons under age 50 years and 10-15 repetitions for persons aged 50 years and older.

ÈBorg rating of Relative Perceived Exertion 6-20 scale (Borg 1982).

…Maximal values are mean values achieved during maximal exercise by healthy adults.  Absolute intensity (METs) values are approximate mean values for men.  Mean values for women are approximately 1-2 METs lower than those for men.