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The Center for Disease Control and American Heart Association recommend that adults get at least 150 mins of moderate intensity or 75 mins of vigorous intensity each week for maximum health benefits.

How do you know if you’re exercising at the right intensity? Use the chart below.

Calculate your Target Heart Rate (THR): 220 - (your age) = _____________

     Intensity    % THR    Benefits


1.   Light   50-60%   Weight Loss
2.   Moderate   60-70%   Weight Loss, Improved Fitness
3.   Vigorous   70-80%   Improved Fitness
4.   Hard   80-90%   Increased maximum performance
5.   Maximum   90-100%   (For athletes)