🔥 Vigorous exercise:

Vigorous exercise is exercise that requires considerable effort, causing you to sweat and or breathe heavily within minutes. There are two simple ways to check if you are exercising vigorously:

❤️ Heart rate: 

Vigorous exercise requires working at 70% to 85% of your maximum heart rate. You can estimate your maximum heart rate by subtracting your age from 220. For example, a 40-year-old has an estimated maximum heart rate of 180, so their vigorous exercise takes place in a range of 126–153 beats per minute.

👥💬 The talk test: 

During vigorous exercise you should not be able to say more than a few words without pausing for a breath. If you can hold a conversation, the intensity is only moderate or light.

👉 Examples of vigorous exercise:

• Running or jogging (faster than 5 mph)

• Brisk uphill walking

• High-intensity interval training (HIIT)

• Lap swimming

• Cycling uphill or at speeds over 10 mph

• Fast skipping rope

• Rowing

• Boxing

• Competitive sports (e.g. soccer, basketball, singles tennis)