The easiest way to check to make sure you are walking or running with enough intensity to improve cardiorespiratory fitness is to

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The talk test is the easiest way to check the intensity of your workout. If you can carry on a conversation comfortably, you are not working hard enough. If you can't talk at all, you are working too hard. The ideal intensity is being able to speak a few words at a time before taking a breath.

The Easiest Way to Check to Make Sure You Are