Understanding MVPA: Transform Your Workout Routine
2 Minutes ReadWhat is MVPA?
Moderate to Vigorous Physical Activity (MVPA) encompasses a range of physical exercises that vary in intensity, offering significant health benefits. Understanding the intensity of your activities and how they contribute to your overall health is crucial in crafting a balanced exercise regimen.
How Do I Know If My Activities Are of Moderate to Vigorous Intensity?
Determining the intensity of physical activities can often be challenging. Moderate-intensity
activities are generally those that cause a slight but noticeable
increase in heart rate and breathing. You should be able to talk but not sing during
these activities.
Vigorous-intensity activities, on the other hand, involve a
substantial increase in heart rate and breathing. During these activities, speaking
more than a few words without pausing for breath becomes difficult.
Common methods to measure intensity include the 'talk test', where your ability to
speak during an activity guides its intensity classification, and perceived
exertion, which relies on your subjective assessment of how hard you're working.
Monitoring your heart rate during activities can also provide a clear indication of
the exercise intensity.
How Do I Estimate My Maximum Heart Rate?
Your Maximum Heart Rate (MHR) is a useful measure for understanding the intensity of
your workouts. A common method to estimate MHR is the formula: 220 minus your age.
For instance, a 30-year-old's estimated MHR would be 190 beats per minute (bpm).
While this formula provides a general guideline, individual differences mean that
the actual MHR may vary.
Heart Rate Zone Based on Exercise
You may use the following table to understand the intensity level of your exercise based on one’s maximum heart rate:
| Intensity Level | Formula to Calculate Intensity Level | Talk Test |
|---|---|---|
| Light | 57-63% of your Maximum Heart Rate (MHR) | Able to talk and sing |
| Moderate | 64-75% of your Maximum Heart Rate (MHR) | Able to talk but not sing |
| Vigorous | 76-95% of your Maximum Heart Rate (MHR) | Not able to talk or sing |
Source: https://www.healthhub.sg/live-healthy/typesofactivities
Heart Rate Zone Based on Age
You may use the following as a guide on an indication of one’s maximum heart rate and the type of activity:
| 25 Years Old | 45 Years Old | 65 Years Old | |
|---|---|---|---|
| Light (57-63% max HR) | 111-123 | 99-111 | 88-98 |
| Moderate (64-75% max HR) | 124-147 | 112-132 | 99-117 |
| Vigorous (76-95% max HR) | 148-185 | 133-166 | 118-148 |
Conclusion
Engaging in a mix of moderate and vigorous activities is often recommended for a balanced fitness regime. It's essential to start at a comfortable level and gradually increase intensity, especially if you're new to exercise. Always consult with a doctor before starting any new exercise program, especially if you have health concerns.