Table 4 Categorization of relevant exercises that are rated as light, moderate, vigorous, and high intensity

light

Exercises that allows easy talking (89%)

8.8 ± 1.8

moderate

Exercise that allows steady conversation (69%)

7.7 ± 2.4

Exercises rated with METs < 3 (82%)

8.4 ± 2.5

Exercises rated with MET 3.1 -6 (89%)

8.4 ± 2.2

Stretching/Flexibility exercises (82%)

8.2 ± 2.4

Nordic walking/uphill walking/group walking (78%)

7.7 ± 2.3

Daily life functional activity (82%)

8.2 ± 2.3

Interval training (80%)

7.7 ± 2.4

Walking (< 4.8 km/h) without significantly increasing HR (79%)

8.1 ± 2.4

Cycling/Slow cycling (78%)

7.6 ± 2.5

Walking (73%)

7.6 ± 3.0

Water aerobics/Aerobic (72%)

7.6 ± 2.5

Balance Exercises (74%)

7.3 ± 2.8

Dance (81%)

7.6 ± 2.3

Coordination Exercises (70%)

7.2 ± 2.6

Pilates (76%)

7.4 ± 2.5

Slow ball-room dancing (61%)

7.1 ± 2.5

Slow jogging (68%)

7.4 ± 2.8

Slow mind–body exercises like Tai-Chi, Qigong, Feldenkrais Yoga, Taijiquan, Pilates (65%)

7.0 ± 2.8

Stair climbing (70%)

7.3 ± 2.5

Yoga (58%)

6.7 ± 3.0

Exergaming (63%)

7.0 ± 2.5

vigorous

Exercise allows sustain few words (81%)

7.9 ± 2.6

high

Not able to talk a few words (72%)

7.6 ± 2.5

Exercises rated with MET 6–9 (84%)

8.4 ± 2.7

METsas classified in literature (78%)

8.1 ± 2.6

Cannot recover breathing, cramping, tremors in movement (80%)

7.5 ± 3.1

Cannot be sustained for more than 10 consecutive minutes (72%)

7.3 ± 2.8

Running/Treadmill running/uphill jogging (86%)

8.5 ± 2.4

High intensity interval training (92%)

8.8 ± 2.2

Power walking (83%)

8.1 ± 2.5

Training with high loads (close to 1-RM) (86%)

8.5 ± 2.3

Aerobic dancing (81%)

8.0 ± 2.4

Running (80%)

7.7 ± 2.7

Sport games (soccer, basketball, volleyball) (75%)

7.8 ± 2.5

Climbing (84%)

7.7 ± 2.8

Skiing (80%)

7.6 ± 2.6

Cycling (74%)

7.4 ± 2.4

Weight training (72%)

7.4 ± 2.6

Swimming (72%)

7.4 ± 2.2