Finding The Right Exercise Intensity
Author: Lynn Bode, owner of www.workoutsforyou.com
We've all heard the exercise guidelines that recommend we
participate
in 30 minutes of moderate intensity physical activity 3-5 times per
week. That seems easy enough to implement. Or, does it? The duration
and frequency guidelines are very straight-forward and easily
defined. But, "moderate" intensity is often left to
interpretation.
So, how do we define "moderate"?
First we need to understand that the definition of moderate intensity
can be completely different from one individual to another. For
example, a well-trained athlete may be in the moderate zone when
running 5 miles in 30 minutes. Yet, for a novice exerciser who is
very overweight, moderate means walking one mile in 30 minutes.
Don't let this confuse you. While the intensity level is very
critical in the overall guideline, fortunately it's also fairly
easily identified. The ACSM (American College of Sports Medicine)
defines moderate as an intensity of 40 percent to 60 percent VO2
maximum. But, since most of us don't know how to determine our
VO2
maximum, there are easier definitions to utilize.
You can base VO2 loosely on your maximum target heart rate zone. A
VO2 maximum of 40-60% equates to about 50 to 70 percent of maximum
heart rate (MHR). And determining your MHR and the corresponding
percent zones is relatively simple. Below is an easy calculation for
determining your specific MHR and what 50-70 percent of equates to.
Target Heart Rate Zone
ò Take 220 and subtract your age. This equals your MHR.
(Example: For a 30 year old your MHR is 190)
ò Next to determine your low range of 50 percent, simply take
190 and multiply it times 50 percent. (Example: For a 30 year old
this would equal 95).
ò Finally, to determine your high range of 70 percent, simply
take 190 and multiply it times 70 percent. (Example: For a 30 year
old this would equal 133).'
So, in this example the 30 year-old would want to exercise in a heart
rate range of somewhere between 95 - 133 BPM. Keep in mind that this
calculation is age-related. It does not take into consideration your
fitness level. So, it is not completely accurate, but still a good
guideline. For an even more accurate (and more complicated) method
for determining your training intensity range, visit this link:
http://www.workoutsforyou.com/intensity.htmAlso, some medications can raise or lower your heart rate and change
the heart's response to exercise. Beta-blockers are among those
that
alter the heart rate. This means that people taking these types of
prescriptions should probably use another option for monitoring their
intensity.
There are some other very good ways to measure intensity for both
people taking medications or those just looking for a more convenient
method. Two good options are the Ratings of Perceived Exertion (RPE)
method and the Talk Test.
RPE
This takes into account what the exerciser is perceiving in terms of
exercise fatigue and it correlates well with cardiorespiratory and
metabolic factors like heart rate and overall fatigue. The RPE scale
starts with 0 and ends with 10. A rating of 0 equates to doing
nothing, being at rest. A rating of 10 is equal to maximum effort,
working very, very hard. For moderate intensity, an exerciser should
strive for reaching somewhere between a 4-6, which the scale defines
as a somewhat hard to a hard effort.
A great way to measure intensity (where appropriate), is utilizing
both the RPE and Target Heart Rate Zone. The exerciser should
identify where they fall on the RPE scale when their heart rate is
between 50 û 70% maximum. This will allow them to accurately use
only
the RPE scale for measuring intensity when it is not feasible to
determine their THR.
Talk Test
The final method for measuring exercise intensity is the Talk Test.
Like the RPE, the talk test is subjective. The exerciser simply
ensures that he works out at a level where he can carry on a
comfortable conversation. He should be able to breathe comfortably
during exercise. In simple terms, the exerciser would be working out
too hard if he has to take a breath between every word he says. On
the flip side, he would be exercising at too easy of an intensity if
he could sing several phrases of a song without breathing hard.
Now you know how to define "moderate" and that means you
don't have
any more excuses. It's time to get moving. Keep in mind that the
ACSM
guidelines are minimum recommendations. For more significant health
improvements and/or weight loss or for more advanced exercises,
consider increasing any part of the three recommendations found in
their guideline.
____________________________________________________________
Lynn Bode, certified personal trainer, offers her services online
through WorkoutsForYou.com. Visit:
http://www.workoutsforyou.com for
a free sample workout and to sign-up for their monthly fitness
newsletter. Workouts For You provides affordable online exercise
programs custom designed for each individual. You'll receive weekly
customized workouts designed just for YOU, plus much more!
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