Exercise intensity is the amount of physical energy you expend while exercising. Intensity determines the health benefits you’ll receive from a workout, including strength, weight loss, metabolic burn, and cardiovascular fitness. Higher intensity aerobic activity may yield more positive results for your health, but it’s important to know the right level of exertion for your exercise program to avoid injury. 

The United States Department of Health and Human Services (HSS) recommends the following physical activity guidelines for regular exercise: 150 minutes of moderate-intensity aerobic exercise or seventy-five minutes of vigorous-intensity per week, or a combination of both, and strength training for all major muscle groups at least twice a week, to gain the maximum benefits from your exercise routine.

You can measure the level of intensity in your exercise program with an activity tracker like a heart-rate monitor, an oxygen absorption test, or an exertion rating scale, among other ways. 
While there are a range of exercises, they will fall along these three types of exercise intensity:

1. __Low__: Low-intensity exercise, also known as light-intensity exercise, is physical activity with slow movement that results in a steady heart rate and no noticeable change in breathing. Examples of low-intensity activity include walking on level ground at a slow pace of 1.7 miles per hour (MPH) or lifting light weights.
2. __Moderate__: Moderate-intensity exercise refers to any activity that raises your heart rate, breathing rate, and body temperature, causing you to perspire. The Centers for Disease Control and Prevention (CDC) cite brisk walking at a pace of three miles per hour, water aerobics, and gardening as examples of moderate-intensity activity.
3. __Vigorous__: Vigorous-intensity exercise, also known as high-intensity exercise, feels challenging and requires exertion. Perspiration occurs within a few minutes, your heart beats faster, and you may be unable to speak while exercising. The CDC’s examples of vigorous-intensity activity include running or [jogging](https://www.masterclass.com/articles/benefits-of-jogging-explained), calisthenics, swimming, and [jumping rope](https://www.masterclass.com/articles/jump-rope-workout-guide).
There are several ways to measure exercise intensity, including:

- __Use an exertion rating scale__. The Borg Rating of Perceived Exertion (RPE) Scale is a straightforward way to determine exercise intensity. This test relies on how you feel while exercising and rates your exertion on a scale between six and twenty. Moderate-intensity activity is between twelve and fourteen on the RPE scale.
- __Measure your heart rate__. Measuring your heart rate is another way to gauge energy expenditure during exercise. You’ll need to determine your maximum heart rate, find your target heart rate zone, then check your pulse to see if you’re in the zone. 
- __Test your oxygen consumption__. Testing your level of oxygen consumption, or VO2, during physical exercise is the most accurate way to measure exercise intensity. Muscles need oxygen during physical activity, and the heart must pump enough blood through the circulatory system to meet the needs of the exercise. To get a VO2 test, you’ll need to go to a sports medicine facility or medical lab where you will pedal on a stationary bicycle or walk on a treadmill while wearing a mask that measures how much air you inhale and expel. The test determines your maximal heart rate, which measures exercise intensity when combined with resting and target heart rate ranges.
- __Perform the talk test__. This free and simple method can help you easily figure out your exercise intensity level. If you can talk or sing without any strain while exercising, it’s light-intensity. If you can’t say more than a few words, it’s vigorous-intensity.
Here is a step-by-step guide to measuring your heart rate:

- __Determine your maximum heart rate__. First, determine your maximum heart rate (MHR)—the high end of what your cardiovascular system can handle during exercise—by subtracting your age from 220. The result is your MHR or the number of times your heart beats per minute (BPM) during exercise. 
- __Calculate your target heart rate zone__. Next, find your target heart rate zone, or the rate at which your heart is exercising: The American Heart Association recommends a target heart rate of fifty to seventy-five percent of your MHR for moderate exercise and seventy to eight percent for vigorous exercise. Learn how to calculate [target heart rate](https://www.masterclass.com/articles/how-to-calculate-target-heart-rate).
- __Check to see if you’re in the zone__. You can tell if you’re in your zone by taking your pulse for fifteen seconds at your carotid artery at your neck or radial artery at your wrist. To check your neck, place your first and third fingers at the side of your windpipe and count your heartbeats for fifteen seconds. For the wrist, place two fingers between the bone and  tendon on your radial artery (the part of your wrist near your thumb) and count your heartbeats for fifteen seconds. Multiply that number by four to see if you’re in your target heart rate zone.
Here are some tips to consider before applying exercise intensity to your fitness routine:

1. __Start at a lighter intensity__. Jumping right into high-intensity interval training or endurance exercise can lead to burnout and cause fatigue and injury. It’s better to start on the lower end with light-intensity exercise and work up to moderate and vigorous exercises.
2. __Listen to your body__. If you tire quickly or feel out of breath or in pain, your exercise intensity may be too high. Drop down to low-intensity exercise and work your way up. Consult a personal trainer if you have questions.
3. __Note your heart rate__. Several factors affect target heart rate. Some people have a higher or lower heart rate than others—the difference can be fifteen to twenty beats per minute. Certain medications, like those that lower blood pressure, can also alter heart rate. Speak to a doctor to determine if you need to maintain a lower target heart rate because of these conditions.
4. __Consult a medical professional__. Men over the age of forty-five and women over fifty-five should talk to a doctor before beginning any sort of vigorous exercise, which is especially important for those with a medical condition, such as cardiovascular disease or Type II diabetes.
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program. Still, you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to recover from your workouts adequately. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
Exercise intensity measures how much energy you use to work out. Learn how to select the right exercise intensity level for your body and fitness routine.

Exercise intensity measures how much energy you use to work out. Learn how to select the right exercise intensity level for your body and fitness routine.

How to Measure Exercise Intensity: 3 Types of Exercise Intensity

Exercise intensity is the amount of physical energy you expend while exercising. Intensity determines the health benefits you’ll receive from a workout, including strength, weight loss, metabolic burn, and cardiovascular fitness. Higher intensity aerobic activity may yield more positive results for your health, but it’s important to know the right level of exertion for your exercise program to avoid injury. The United States Department of Health and Human Services (HSS) recommends the following physical activity guidelines for regular exercise: 150 minutes of moderate-intensity aerobic exercise or seventy-five minutes of vigorous-intensity per week, or a combination of both, and strength training for all major muscle groups at least twice a week, to gain the maximum benefits from your exercise routine.You can measure the level of intensity in your exercise program with an activity tracker like a heart-rate monitor, an oxygen absorption test, or an exertion rating scale, among other ways.

What Is Exercise Intensity?

While there are a range of exercises, they will fall along these three types of exercise intensity:<ol class="mc-m-4"><li class="mc-my-4"> 1. Low: Low-intensity exercise, also known as light-intensity exercise, is physical activity with slow movement that results in a steady heart rate and no noticeable change in breathing. Examples of low-intensity activity include walking on level ground at a slow pace of 1.7 miles per hour (MPH) or lifting light weights. </li><li class="mc-my-4"> 2. Moderate: Moderate-intensity exercise refers to any activity that raises your heart rate, breathing rate, and body temperature, causing you to perspire. The Centers for Disease Control and Prevention (CDC) cite brisk walking at a pace of three miles per hour, water aerobics, and gardening as examples of moderate-intensity activity. </li><li class="mc-my-4"> 3. Vigorous: Vigorous-intensity exercise, also known as high-intensity exercise, feels challenging and requires exertion. Perspiration occurs within a few minutes, your heart beats faster, and you may be unable to speak while exercising. The CDC’s examples of vigorous-intensity activity include running or <a href='https://www.masterclass.com/articles/benefits-of-jogging-explained' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/benefits-of-jogging-explained","linkCopy":"jogging","category":null}'>jogging</a>, calisthenics, swimming, and <a href='https://www.masterclass.com/articles/jump-rope-workout-guide' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/jump-rope-workout-guide","linkCopy":"jumping rope","category":null}'>jumping rope</a>. </li></ol>

3 Types of Exercise Intensity

There are several ways to measure exercise intensity, including:<ul class="mc-m-4 list-styled"><li class="">Use an exertion rating scale. The Borg Rating of Perceived Exertion (RPE) Scale is a straightforward way to determine exercise intensity. This test relies on how you feel while exercising and rates your exertion on a scale between six and twenty. Moderate-intensity activity is between twelve and fourteen on the RPE scale. </li><li class="">Measure your heart rate. Measuring your heart rate is another way to gauge energy expenditure during exercise. You’ll need to determine your maximum heart rate, find your target heart rate zone, then check your pulse to see if you’re in the zone. </li><li class="">Test your oxygen consumption. Testing your level of oxygen consumption, or VO2, during physical exercise is the most accurate way to measure exercise intensity. Muscles need oxygen during physical activity, and the heart must pump enough blood through the circulatory system to meet the needs of the exercise. To get a VO2 test, you’ll need to go to a sports medicine facility or medical lab where you will pedal on a stationary bicycle or walk on a treadmill while wearing a mask that measures how much air you inhale and expel. The test determines your maximal heart rate, which measures exercise intensity when combined with resting and target heart rate ranges. </li><li class="">Perform the talk test. This free and simple method can help you easily figure out your exercise intensity level. If you can talk or sing without any strain while exercising, it’s light-intensity. If you can’t say more than a few words, it’s vigorous-intensity. </li></ul>

How to Measure Exercise Intensity

Here is a step-by-step guide to measuring your heart rate:<ul class="mc-m-4 list-styled"><li class="">Determine your maximum heart rate. First, determine your maximum heart rate (MHR)—the high end of what your cardiovascular system can handle during exercise—by subtracting your age from 220. The result is your MHR or the number of times your heart beats per minute (BPM) during exercise. </li><li class="">Calculate your target heart rate zone. Next, find your target heart rate zone, or the rate at which your heart is exercising: The American Heart Association recommends a target heart rate of fifty to seventy-five percent of your MHR for moderate exercise and seventy to eight percent for vigorous exercise. Learn how to calculate <a href='https://www.masterclass.com/articles/how-to-calculate-target-heart-rate' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-calculate-target-heart-rate","linkCopy":"target heart rate","category":null}'>target heart rate</a>. </li><li class="">Check to see if you’re in the zone. You can tell if you’re in your zone by taking your pulse for fifteen seconds at your carotid artery at your neck or radial artery at your wrist. To check your neck, place your first and third fingers at the side of your windpipe and count your heartbeats for fifteen seconds. For the wrist, place two fingers between the bone and tendon on your radial artery (the part of your wrist near your thumb) and count your heartbeats for fifteen seconds. Multiply that number by four to see if you’re in your target heart rate zone. </li></ul>

How to Measure Your Heart Rate

Here are some tips to consider before applying exercise intensity to your fitness routine:<ol class="mc-m-4"><li class="mc-my-4"> 1. Start at a lighter intensity. Jumping right into high-intensity interval training or endurance exercise can lead to burnout and cause fatigue and injury. It’s better to start on the lower end with light-intensity exercise and work up to moderate and vigorous exercises. </li><li class="mc-my-4"> 2. Listen to your body. If you tire quickly or feel out of breath or in pain, your exercise intensity may be too high. Drop down to low-intensity exercise and work your way up. Consult a personal trainer if you have questions. </li><li class="mc-my-4"> 3. Note your heart rate. Several factors affect target heart rate. Some people have a higher or lower heart rate than others—the difference can be fifteen to twenty beats per minute. Certain medications, like those that lower blood pressure, can also alter heart rate. Speak to a doctor to determine if you need to maintain a lower target heart rate because of these conditions. </li><li class="mc-my-4"> 4. Consult a medical professional. Men over the age of forty-five and women over fifty-five should talk to a doctor before beginning any sort of vigorous exercise, which is especially important for those with a medical condition, such as cardiovascular disease or Type II diabetes. </li></ol>

4 Tips for Applying Exercise Intensity to Your Fitness Routine

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program. Still, you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to recover from your workouts adequately. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

How to Work out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

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Exercise intensity measures how much energy you use to work out. Learn how to select the right exercise intensity level for your body and fitness routine.

Exercise intensity measures how much energy you use to work out. Learn how to select the right exercise intensity level for your body and fitness routine.


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Emotional intelligence as I understand it is the ability to be self-reflective, to have self-discipline, to listen to others, to read other people’s feelings and opinions. 

Doris Kearns Goodwin highlights the critical role of emotional intelligence in leadership. Learn how self-reflection, self-discipline, and empathy can outshine pure intellect, as demonstrated by leaders like FDR.

Discover the strength and nuance of your voice. Are you bold and assertive or perhaps more diplomatic and restrained? How do you connect best—with heartfelt emotions or intellectual rigor? Can you spin compelling narratives off the cuff, or do you excel with a well-laid plan? The route to persuasion isn’t one-size-fits-all: Facts and figures may resonate, or human stories may hold the power. Are you skilled at breaking down complex issues, or do you shine at problem-solving? Every leader, whether motivating masses or establishing trust, has a unique approach. Hillary Rodham Clinton guides you to find your natural style—be it as a Trustworthy Connector, a Convincing Expert, an Inspiring Motivator, or a Charismatic Intellectual. Uncover the leader within you, harness your inherent strengths, and prepare to captivate audiences.

Are you bold and confident or diplomatic and reserved? Do you connect better emotionally or intellectually? Facts or stories, simplifying issues or solving problems, inspiring crowds or building trust—discover where your strengths lie and own them.

As an entrepreneur, the path to success can seem as unpredictable as a wild roller coaster ride. Yet, according to Sara Blakely, the founder of Spanx and a self-made billionaire, understanding your purpose can help guide you through these challenges. In the fluctuating world of entrepreneurship, the “why” behind your journey can be a steady, anchoring force. This purpose fuels your resilience and endurance through the highs and lows, wins and losses. It also enriches your journey, making the ride even more enjoyable. It’s about identifying what brings you joy, what you’re good at, and how you wish to serve the world. By exploring these facets, you can reveal a purpose that not only navigates you through your entrepreneurial voyage but also enhances your personal fulfillment.

But if you have a purpose, and it’s bigger than yourself, and you’re connected to the why, you’ll survive the ups and downs. And you’ll also enjoy it more.

Embark on the roller coaster of entrepreneurship powered by purpose. Discover the crucial anchor of “why” that helps you navigate through the highs and lows, fosters a deep connection with customers, and ultimately fuels your success.

Stress is a part of life, emanating from both external and internal events, leaving our bodies in a state of duress. However, the manner in which we respond to this stress makes a world of difference in our recovery and resilience. A stress reaction engages your hypothalamus, pituitary, and adrenal glands, thrusting you into a state of acute hyperarousal—also known as the fight or flight mode. Over time, if these reactions are suppressed or internalized, they can lead to dysregulation manifesting in chronic hyperarousal, high blood pressure, sleep disorders, anxiety, and more. Understanding your stress response is key to unlocking healthier ways to manage it. Jon Kabat-Zinn illuminates these complexities with clarity, empowering you to respond to stress more thoughtfully.

Stress is an inevitable part of life, but it’s our response that dictates its impact. Join Jon Kabat-Zinn as he breaks down the intricate relationship between stress and our bodies.

Reinvention is more than just a pivot; it’s a holistic reassessment of your life, requiring three crucial audits: spiritual, financial, and physical. Much like a phoenix rising, Robin transitioned from law to wellness, defying conventional paths. It began with a financial audit—saving every penny, living below her means, all to muster the courage for her impending leap of faith. Physical vitality was nonnegotiable too. You can’t fuel an empire with an empty tank, as Robin asserts. And spirituality? While not a must for everyone, it can add an extra dimension to your transformative quest. All in all, the art of reinvention isn’t a journey you embark on lightly. You need to identify your weak points then tirelessly work on them until they transform into your strengths.

And where you...see deficiencies, that’s where you hone in on. You work on your weaknesses until they become your strengths.

Take the bold leap from status quo to extraordinary with Robin Arzón’s insightful approach to reinvention. Understanding your deficiencies and honing them until they become your strengths is the ultimate secret to standing tall with your own unique swagger.

Dive into the realm of restful nights with Matthew Walker’s insightful tips, a blueprint for embracing a healthy sleep lifestyle. In today’s hyperconnected world, electronic devices are ubiquitous, but your bedroom should remain a sanctuary, reminiscent of a quiet, gadget-free cave. Your evening rituals can play a pivotal role too. Toning down on the pre-bedtime alcohol can salvage your REM sleep, the phase that supports memory, learning, and mood regulation. Likewise, adjusting your workout schedule can aid in a peaceful night’s sleep. Fostering a relaxing pre-bed routine, be it through reading, music, or light stretching, helps you unwind. Sink into a hot bath and, paradoxically, feel your body temperature drop, leading to a sleepier, relaxed state. After all, restorative sleep isn’t a luxury—it’s a nonnegotiable cornerstone of wellness.

Recharge your sleep routine with Matthew Walker’s holistic tips. From soaking up morning sunlight to fostering gadget-free sanctuaries, each recommendation is a ticket to better sleep. Remember, every step toward improved sleep is a step toward unlocking your true potential.

Seeking to feel healthier, inspired, or simply better? Welcome to a space where self-improvement is within reach. Meet Joe Holder, a renowned wellness expert who champions the power of baby steps in the pursuit of your personal fitness and nutrition goals. The mantra is simple: Be better than yesterday. Regardless of your starting point, every step, no matter how small, propels you forward. Perhaps it’s investing in a water bottle to stay hydrated or dedicating 10 minutes every morning to stretching. Every day, jot down the small positive actions you take. Witness the magic of these incremental successes stacking up, painting a picture of progress. Focus on where you are now and trust that these small steps will eventually lead you to your destination.

Focus on where you are now, and those small steps forward will get you to where you want to go.

 Emphasizing that improvement is not a marathon but a step-by-step process, wellness expert Joe Holder urges the importance of celebrating the smallest of victories—like choosing water over soda or dedicating a few minutes to stretching every day. Remember, the only race you’re running is your own.

Finding your yoga practice can feel like venturing into a vast forest of options—it’s a deeply personal journey that reflects your needs, aspirations, and comfort level. Donna Farhi, a leading yoga teacher, offers a guiding light to navigate these diverse paths. Your preferences can lead you to Ashtanga or Vinyasa Yoga, where strength and movement take center stage. Kundalini or Hatha Yoga can connect you to the spiritual dimensions. Or perhaps the tranquility of Yin, Restorative Yoga, or Meditation aligns with your pursuit of relaxation and focus. Donna’s expertise will guide you in identifying your unique yoga practice, setting you on a path of self-discovery, balance, and personal growth.

Each yoga path is as unique as the individual, and navigating the vast variety can be daunting. Whether you’re recovering from injury, seeking gentle movements, or an avid exerciser, your ideal yoga style awaits discovery.

Jimmy unravels his preferred camera modes for different scenarios, emphasizing the significance of controlling your shutter speed in capturing high-speed action shots. Be it a thrilling ski jump or an intense snowboarding flip, Jimmy’s method ensures crisp, blur-free photos every time. The right camera settings enable you to seize these fleeting moments in stunning detail, fueling your growth at your own pace. With Jimmy Chin’s insights, you’ll gain the confidence to explore new perspectives and adopt transformative ways of seeing. Don’t just observe the world—capture it in all its glorious dynamism.

But in some circumstances, if you’re in kind of a mobile situation where you have to kind of pull your camera out and pop off a few shots without having much time, that’s the time when you’re looking to use these modes.

Ever missed a great shot because you didn’t know your camera well? Jimmy Chin shares his expertise on maximizing camera modes to ensure that no moment slips away.

The duration your camera’s shutter stays open is integral to capturing a perfect shot. In low-light environments, a slower shutter speed is your ally, giving the camera ample time to soak up any available light. But keep in mind that the slower the shutter speed, the longer it takes to capture movement, leading to potential blur. Why is mastering shutter speed so crucial? It equips you with the ability to adapt to different lighting situations and capture images with different visual effects, expanding your creative repertoire. It helps you manipulate time, stop motion, or introduce an artistic blur—crafting visually compelling narratives with each shot.

Unveil the secrets of shutter speed with Petra Collins. Control light and motion in your shots to perfection. From freezing action in high-speed photography to capturing the play of light in low-light situations, the power lies in your hands.

In this lesson, Tyler explores two images from a photoshoot featuring Jess in a striking red outfit. His love for the stark contrast between her clothes, the environment, and the way her pose exudes an elegant stature reveals the instincts he relies upon to select a great shot. Venture further into his editing process as he emphasizes the importance of variety, the balance between close-ups and full-body shots, and the seamless blend of colors and elements. For Tyler, each image needs to encapsulate the spirit of the day’s shoot and echo a narrative that he’s captivated by. Find inspiration in Tyler’s approach to capture a variety of poses, to narrate a story with your pictures, and to craft a series that encapsulates the essence of the moment. It’s not just about the number of images, but the substance each one holds.

What I would recommend when you’re editing pictures is, again, to look for the decisive moment that you feel sums up or encapsulates what you were trying to capture that day.

Join Tyler Mitchell on a deep dive into the art of portrait photography. Understand the nuances of contrast, poses, and how to create harmony between the subject and the environment. Every shot is a story waiting to be told.

The exposure triangle—shutter speed, aperture, and ISO—is another critical aspect of photography that Tyler demystifies. Each variable contributes to controlling the amount of light reaching the sensor, ultimately affecting the quality and mood of your images. Mastering the harmony of these settings allows you to manipulate motion, play with depth of field, and adjust light sensitivity. However, remember that a higher ISO increases digital noise in your images, so it’s best to keep it as low as possible. When you understand your tools, you can focus more on the creative process, ensuring every shot you take resonates with your vision. Join Tyler as he guides you through these fundamental elements, enabling you to capture powerful images that narrate compelling stories.

Expand your photographic vocabulary with Tyler Mitchell. Decipher the language of lenses, focal lengths, and the secrets of a perfect shot. Knowing your equipment brings you one step closer to capturing the world as you see it.

In this lesson, you’ll explore Jimmy's journey in perfecting the art of capturing climbing shots. From big, expansive views of climbers dominating immense walls to intricate close-ups highlighting the intensity of each move and grip, each image carries its own story. Yet, Jimmy insists, a great shot isn’t merely about capturing an action; it’s about portraying the underlying culture and lifestyle. He encourages you to pay attention to the details that the images unveil and the emotional response they invoke. Discover the magic behind every snapshot and imbue your work with the captivating essence of storytelling. After all, to truly excel in photography, it’s crucial to think beyond the frame.

You go back out, you shoot, and you start to take that feedback, and I think that that feedback is always very helpful because they look at it and you learn to look at your work through that lens.

Venture into the world of photography with Jimmy Chin. Explore the power of diverse shots, the impact of emotions, and the importance of narratives in your images. It’s more than just a shot: It’s a conversation between the viewer and the image.

Fortune 500 CEO Rosalind Brewer knows how to transform the way you manage your time, empowering yourself to reach new heights of success. Identify your peak moments, what gives you energy, and what challenges you. This self-awareness will help you prioritize tasks that put you in a state of peak performance. Say no to tasks that don’t contribute to your work. Ensure that activities that provide you with energy are given importance in your calendar. By prioritizing these moments, you can fuel your productivity and overall well-being. Consider how your energy fluctuates throughout the day and align tasks accordingly to optimize your performance.

As we have busy jobs, and busy lives, and increasing responsibilities as we become leaders, it is really important for us to be constructive and be deliberate about managing our time.

Discover the art of effective time management. Learn to identify your top moments, harness your energy, and prioritize tasks for peak performance.

Former U.S. secretary of state and U.S. senator Hillary Clinton believes preparation is the key to success in any endeavor. By organizing your thoughts and materials, you inspire confidence in yourself and others. Take the time to structure your ideas before any important meeting or event. Avoid the last-minute scramble and ensure everything is easily accessible.

People who take preparation seriously and organize their thoughts, organize their materials, inspire both more confidence but also are more likely to end up in control of whatever the situation might be.

Become the person others rely on and want on their team. Learn from the world’s best on how organization and thoughtful planning inspire confidence and elevate your performance.

Discover the vital importance of carving out quiet time amidst the chaos. Disney CEO Bob Iger understands the importance of setting aside moments in your day where you can think without external distractions like email, television, or other tasks. This intentional focus allows you to concentrate on your goals and plans effectively. Keep a mental inventory of tasks and responsibilities you need to accomplish. This mental checklist helps you stay organized and aware of what needs attention, even if it’s a lengthy list. Occasionally consider writing down a few key items on paper for extra clarity.

In every day you need to have quiet time to think, where you’re not being bombarded by external forces.... You’re not doing email, you’re just enabling yourself to concentrate on whatever it is you might be anticipating or what you are planning to do.

Discover the power of focused thinking to use your time more effectively. Embrace the clarity and productivity that come from aligning your thoughts with your goals.

No matter your profession, you spend about 40 percent of your time selling, persuading, and influencing. Whether you’re a physician, teacher, or manager, you’re constantly advocating for change, progress, or new ways of thinking. Daniel Pink reassures us that everyone has the potential to excel in this significant aspect of their work, debunking the myth that only certain personalities are fit for the art of persuasion. Despite how daunting it may seem, selling is an integral part of your daily job—consuming nearly 24 minutes of every hour. Embrace this notion and you could uncover skills you didn’t know you had. Dive into the science of persuasion, let go of the misconceptions around sales, and you might find yourself better at it than you’d ever anticipated.

If you look at what people actually do all day on the job, no matter what their job title is, they are selling.

Think selling isn’t part of your job? You might be surprised. According to data, we spend nearly half our working hours in sales-related activities. Daniel Pink’s revelations will inspire you to harness these hidden skills, boosting your influence and performance regardless of your field.

Focus on the problem you’re solving, not the product you’re selling. Understanding your customers and their needs, and presenting tailored solutions, are key to an effective pitch. Sara shares her approach: start with the problem, offer the solution, describe the product, explain why it’s the best solution, and anticipate possible objections. To demonstrate, she outlines her pitch for her very first invention—footless pantyhose. Her pitch involves understanding what the customer might be thinking and providing solutions to those anticipations. Moreover, she emphasizes the use of humor and vulnerability to relax the situation and connect with your audience. The effectiveness of your pitch? It’s measured by its success. Did you get the order? Are they showing up at your door? If not, iterate and refine until it works.

It’s really critical to sell the problem that you’re solving, not the product. People are far more emotional about their problems and you being able to offer a solution than they ever will be about your product.

Join Sara Blakely as she demystifies selling. It’s not about rattling off product features—it’s about solving problems, understanding the customer, and anticipating their objections. See how humor can lighten the situation and make your pitch irresistible.

Indra Nooyi, the former CEO of PepsiCo, guides us through the intricate realm of nonverbal communication in the workplace. These silent cues can reveal more than words, whether it’s an employee’s level of comfort, interest, or anxiety. Every interaction is unique, so understanding these cues is a nuanced art rather than an exact science. Watch the class to grasp how to read and respond to nonverbal communication effectively. Mastering this could elevate your interpersonal skills and foster more meaningful, productive interactions at work.

Interpreting nonverbal cues is an essential skill in the workplace. Learn from Indra Nooyi as she guides you through common nonverbal indicators, from eye contact to posture.

Renowned therapist and communication expert Esther Perel guides us on the journey to effective listening, emphasizing the crucial difference between debate and dialogue. A debate is argumentative and seeks to win, often being more about speaking than listening. On the other hand, a dialogue is about exchange. It’s not about winning; it’s about understanding. In a dialogue, you listen, then respond based on what you’ve heard, rather than what you brought with you to the conversation. It creates an atmosphere of mutual interest, where new possibilities can be disccovered together. Explore this transformative perspective and find out how changing your approach to listening can shape the dynamics of your relationships. Deepen your communication skills and step into a world where everyone is heard, understood, and valued.

You are more likely to win somebody over, if at all, in a dialogue. In dialogue, we are looking for new options together, and we’re looking for the commonalities in our arguments.

Step into the world of effective listening with Esther Perel. Learn the striking difference between dialogue and debate. Where one seeks to win, the other seeks understanding. Tune in, refine your listening skills, and transform your communication.

Former President Bill Clinton uncovers the often overlooked elements of impactful communication. As he points out, effective speaking goes far beyond the literal words of a speech—academic research even estimates that only about 20 percent of communication involves the spoken words. The power of your voice, the look in your eyes, your body language, the use of your hands—these nonverbal cues play a vital role in expressing the deeper meanings of your message. President Clinton stresses the importance of understanding this intricate dance of communication, advising against being “imprisoned by the words.” Dive into these potent insights and learn how to not just speak, but to truly communicate. Embrace the nuances of nonverbal cues and become a more engaging speaker, capable of delivering compelling messages that resonate with your listeners.

Even if you forget—let’s say you give a 12-page speech. You know, if you forget 10 percent of it but you get the big message right and you deliver it in the right way so it’s compelling and people want to listen, they’ll find the other 10 percent if they care about it.

Understand that it’s not just the words you speak but the tone, body language, and authenticity that truly impact your audience. Be more than just your words, and let your true message shine through.

Ron Finley encourages us to redefine waste, to see potential in everything around us and repurpose it to foster growth. Imagine a succulent flourishing from your old shoe or kale growing in an unused teapot. By embracing this unique approach, you’re not only creating an eco-friendly garden but also nurturing a sustainable mindset. With every sprouting seed, you’re reminded of the endless possibilities that lie in unexpected places. With Ron’s guidance, your journey into gardening becomes a path to personal growth.

Don’t look at what it is. Look at what it has the possibility to be. That’s how we need to do all our so-called waste.

Unlock potential in ordinary objects with a fresh perspective. Ron Finley shows how anything, even an old boot, can become a flourishing garden. Learn to redefine waste, tap into creativity, and breathe life into unlikely places.

Dive into the world of barbecuing with Aaron Franklin, where every slice is a revelation. Aaron guides you through the nuances of the cooking process, showing you how to detect signs of an optimal barbecue. From rendering the seam fat between muscles to achieve a juicy, perfectly marbled slice to avoiding a crunchy backside—these are the details that distinguish the good barbecue from the great. Aaron emphasizes the significance of adjusting temperatures at the right time—a subtle increase of a few degrees when you’re three hours in can give you that desirable fat render. It’s all about the journey from the grill to the plate; each step is a careful calibration of heat and timing, all aimed toward crafting a mouthwatering slice of meat. Understanding this process equips you not only to make delicious barbecue but also to appreciate the art behind it.

If you rendered this seam fat that’s between these two muscles, you’re probably kind of on the right track if you’ve got good bark out of that.

Learn the art of barbecuing with Aaron Franklin. Discover the subtle signs of a well-cooked piece, from rendered seam fat to juicy marbling. Gain insights into temperature control and fat rendering, key to achieving beautiful, succulent slices.

Every adventure begins with careful preparation, and when it comes to packing your gear, Jessie Krebs is here to steer you right. Forget prepackaged survival kits—Jessie encourages you to customize your own kit to match your destination, weather conditions, and personal proficiency. Creating your wilderness gear kit is an art, and the canvas is as diverse as the terrains you will explore. Whether it’s the neon rain shell to keep you dry and visible, insulating layers for cold climates, or woolen socks over the usual cotton, each item in your kit is a strategic decision. Personalize your gear, understand the reasoning behind each item, and get ready to embrace the wilderness with confidence and style.

Embrace the great outdoors with confidence, guided by Jessie Krebs. Learn how to tailor your survival kit based on the specifics of your trip and your skill set. Get insights into the must-haves for any wilderness outing, from rain shells to sturdy shoes.

Experience the art of crafting the perfect Mojito with mixologist Ryan Chetiyawardana and you’ll never look at this island favorite the same way again. Often mishandled, the Mojito is a symphony of flavors that, when done right, can transport you to white sandy beaches with every refreshing sip. Ryan reveals that a great Mojito isn’t about aggression—it’s about finesse. Mint, the hero of the Mojito, shouldn’t be brutalized, but gently coaxed to release its vibrant notes. This simple herb carries flavor capsules within its delicate leaves, ready to deliver a cooling aroma with just a brush of your fingers. There’s no need for torn leaves, bitterness, or unwanted green notes.

So mint’s a kind of fascinating herb. You know, it’s got all these little capsules of flavor locked into these leaves. And you don’t need to tear it to be able to release those flavors.

Reinvent your cocktail game with Ryan Chetiyawardana as he redefines the art of making a Mojito. Learn to preserve the true essence of mint, an ingredient that can make or break your drink. Harness the delicate balance between zestiness and bitterness, crafting a beverage that feels fresh and uplifting.

Climbing, like life, is all about balance, technique, and strength. Alex Honnold, one of the world’s best climbers, unveils how the holds in a climbing gym, seemingly surreal, mirror the actualities of the great outdoors. It’s about holding on, but not just in any way—it’s the art and science of hand and arm techniques that separate novice climbers from experts. Your legs propel you upward, but it’s your hands and arms that maintain balance, stability, and poise—elements crucial to making your ascent successful. The technique of straight arms that Alex shares is a testament to this. This technique engages your skeleton, economizing muscle effort and allowing you to scale heights without exhausting your strength prematurely.

Your legs should always be what’s driving you upward, but your hands and your arms are what keeps you balanced over your legs. And so the different types of grips and the different types of holds matter, and how you hold them matters.

Learn to master the art of using your hands and arms to balance your body, while leveraging the power of your legs to ascend. Delve into different types of grips, discovering the secrets behind their efficient use.

Embrace the transformative technique of breaking your writing down into discrete parts. David Baldacci, a New York Times–bestselling author, understands the power of mini outlines in bringing control and clarity to the writing process. Writer’s block comes when people get overwhelmed because they can’t manage all of the information they are working with. Breaking the problem down into discrete parts, like a surgeon on the operating table, will make it much easier to tackle the components of your writing. That’s when a mini outline becomes a helpful tool. They can aid you in developing characters and establishing thematic building blocks. Don’t miss the opportunity to revolutionize your approach to writing and become the best version of yourself as a writer by watching the rest of his class.

I like dealing in miniature. If you get too broad of an expanse in your mind, nobody can really control those details. And that’s when you get the writer’s block. That’s when people get overwhelmed.

Don’t let the breadth of a novel intimidate you. Overcome writer’s block by taking it step-by-step, and watch your masterpiece unfold.

Writing is rewriting. David Sedaris, a New York Times–bestselling author, writes an essay 12 to 18 times before giving it to an editor. Don’t be afraid of breaking up your piece—often all of the ingredients of a good story are there and revision may mean less rewriting and more reordering, digging deeper, slowing down here, speeding up there, and giving the reader the guts and odors on top of the skeleton and shadow.

Nine times out of 10, my only comment is you need to rewrite this 60 times. And most people, they don’t even want to hear you need to rewrite it one time. But that’s what writing is, it’s rewriting.

In the world of writing, rewriting is key. Fuel your growth as a writer at your own pace, one draft at a time.

Unleash the power of character development with bestselling sci-fi and fantasy writer N. K. Jemisin. Start with fundamental details such as demographics, age, race, and gender. These simple traits provide a foundation for understanding your characters’ background and context. Then think about visual cues and behavior that’ll provide insights into a person’s outer life. Clothing, presentation, and accents can hint at their social class, background, or role. The inner life of a character encompasses their goals, wishes, fears, and weaknesses. These aspects make them multidimensional and relatable. Combine the insights from outer life and inner life to create well-rounded characters who feel real. Balancing external influences with internal struggles will add depth and authenticity to your storytelling.

Become a master of character-driven narratives by diving into Maslow’s hierarchy of needs and understanding the motivations that shape a person’s life.

The short story is an ideal format for risk-taking. Neil Gaiman sees short stories as a way to learn things about an idea you want to explore or a skill you want to master. With just a few thousand words, you can bring your ideas to life, test different tones, and set your creativity free. Watch the rest of his class to become the author of your own narrative. 

A short story is lovely. It’s 3,000 words, 4,000 words, 2,000 words, 5,000 words. You can do that in a day, or a weekend, or a week, or two weeks. You can have an idea for something. You can take it out, and you can succeed, or you can fail, or you can learn things.

Short stories are also an excellent place to take risks, to create things that interest you but may not work in a whole novel.

In this lesson, James Patterson sheds light on his writing journey, the peaks and valleys he navigates, the moments of dazzling inspiration, and the phases of stagnation. What’s noteworthy is his approach toward these so-called blocks. Instead of wallowing in despair, James places a simple “TBD” on the page, confident in the knowledge that he’ll return with fresh perspectives in the next draft. A testament to his success, this strategy isn’t just about writing—it’s about life, and about facing obstacles without getting disheartened.

Do not torture yourself, just go, “I’ll get it.” And be confident that you’ll get it.

Even seasoned writers struggle on the page. If you’re stuck in a particular section, James encourages you to write “TBD,” move on, and come back to it later.