Cardio · Go further · 02
Cardio: How Hard Should Cardio Feel?
For cardio, intensity means how hard your heart and lungs are working during exercise.
Every intensity improves your health
Easy sessions and hard sessions both strengthen your heart and lungs. You don't have to push yourself to the limit for cardio to count.
Intensity is usually measured by heart rate, the number of times your heart beats per minute. That needs a watch or a heart rate monitor. You can also rate your effort out of 10, or use the talk test, which needs nothing at all.
The talk test
- Low: you can hold a conversation.
An easy jog or a gentle bike ride. - Moderate: you can talk, but not sing.
A steady run or ride where you're breathing harder but still in control. - High: you're struggling to talk.
Sprints, hill efforts or the hardest parts of a game.
Easy or hard, it all counts. Every session you do makes your heart and lungs stronger.
General information, not medical advice. If you've an existing condition or you're unsure about starting something new, speak to a qualified professional first.
Cardio · 02