Finding The Right Exercise Intensity
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
Take 220 and subtract your age. This equals your MHR. (Example: For a 30 year old your MHR is 190)
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).
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.htm
Also, 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 ? 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.
About The Author
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!
 Google News Updated : Wed, 15 Oct 2008 17:58:10 GMT It's officially over: Madonna and Guy Ritchie are divorcing - New York Daily News
New York Daily News - BY LEO STANDORA Madonna's marriage to Guy Ritchie really is kaput , her rep told the Daily News on Wednesday. "Madonna and Guy Ritchie have agreed to divorce after 7 l/2 years of marrige," Liz Rosenberg said in a statement. Video: AP Exclusive: Madonna, Guy Ritchie to Divorce It's Official: Madonna And Guy Ritchie To Divorce Publ.Date : Wed, 15 Oct 2008 14:56:56 GMT Polls: McCain forced to play defense in some red states - CNN
CNN - HEMPSTEAD, New York -- New polls out Wednesday in some crucial states that could decide the race for the White House suggest Sen. John McCain is having to defend himself in areas that once were reliably Republican. Union sues over policy banning political material at polling places Pollsters say odds of McCain winning election 'incredibly remote' Publ.Date : Wed, 15 Oct 2008 16:34:00 GMT Obama’s spending how much on ads? - Christian Science Monitor
Christian Science Monitor - By Jimmy Orr | 10.15.08 It’s been a week of non-surprises thus far. Dallas Cowboys cornerback Adam “Pacman” Jones has been suspended - again. McCain calls for 'voter fraud' inquiry A stolen election? Publ.Date : Wed, 15 Oct 2008 16:03:33 GMT Hurricane Omar gains strength and nears Puerto Rico - Reuters
Reuters - By John Marino SAN JUAN (Reuters) - Hurricane Omar strengthened on Wednesday as it bore down on Puerto Rico and the small islands of the northeastern Caribbean, and could be a "major" storm by the time it reaches them, US forecasters said. Omar on the Move. Paloma Next? Hurricane Omar heads for US Caribbean islands Publ.Date : Wed, 15 Oct 2008 16:12:36 GMT Jerry Jones exposed as gutless by Goodell's ruling - FOXSports.com
FOXSports.com - by Ian O'Connor Ian O'Connor is the author of the New York Times bestseller "Arnie & Jack: Palmer, Nicklaus, and Golf's Greatest Rivalry," which Kirkus Reviews calls an "exemplary sports history. Video: Dallas' Adam Jones Suspended Again Give Cowboys credit for not counting on Adam 'Pacman' Jones too much Publ.Date : Wed, 15 Oct 2008 16:52:30 GMT AMR Plan to Buy 787s Will Update Fleet, Bolster Boeing Program - Bloomberg
Bloomberg - By Susanna Ray and Mary Schlangenstein Oct. 15 (Bloomberg) -- AMR Corp.'s American Airlines said it may buy as many as 100 Boeing Co. AMR overcomes fuel costs to squeeze out small profit AMR 3Q Net Down 74%, To Buy Up To 100 Dreamliners Publ.Date : Wed, 15 Oct 2008 17:24:10 GMT Migraine-hit Janet Jackson to resume US tour - Reuters
Reuters - By Alex Dobuzinskis LOS ANGELES (Reuters) - A rare form of migraine forced Janet Jackson to cancel several dates on her Rock Witchu concert tour but she planned to return to the stage on Wednesday in Washington, DC, her manager said. Jackson was laid low by migraines Janet Jackson: She's Baaaaack* Publ.Date : Wed, 15 Oct 2008 17:02:47 GMT Increased Website Traffic |
PARLOT::Ebooks, Scripts,
Websites, and more... Most people are classically biased toward one of the three... Read More Lately, I've been receiving a lot of questions referring to... Read More My name is Greg Ryan. I am a fitness expert,... Read More There are hundreds of different programs for professional triathlon training... Read More Why would I want to write about yet another fitness... Read More I cannot imagine that there is anyone past the age... Read More Exercising During Commercials I'm getting up an hour earlier these... Read More When it comes to building lower pectorals, triceps and frontal... Read More Lower back pain is an increasingly common problem in fact... Read More Lack of flexibility is now seen to be a major... Read More This is an excellent exercise for the lower back that... Read More You know I have always wondered how people of yesteryear,... Read More Are there flat tummy exercises that are the best for... Read More Do you ever wonder how to shrink the fat on... Read More Pilates is named after its creator Joseph Pilates. It is... Read More Plateau. That dreaded word that you do not want to... Read More Back pain, one of the most common physical, and debilitating... Read More When we think about the life in the country, there... Read More Can't seem to get the energy or motivation to exercise?... Read More Do you currently suffer or have you ever suffered from... Read More 4. Ideas, goals and dreams have a shelf life. The... Read More Just about every expert in the ADD field will tell... Read More Most of us have trained at one part in our... Read More Home gym workout routines can take the hassle out of... Read More The Greek physician Galen (AD 129 ? 210) is generally... Read More
Adsense
websites
Are You A One-Dimensional Trainer?
Stretching and the Warm up ? Are You Confused?
Weight Loss, Bodybuilding, and Exercise Tips ? Keeping Your Body-fat Low: Part 2 of 10
Professional Triathlon Training Taking You To Your Best
2-Minute Fitness
Calf Cramps - How To Get More Gain For Less Pain!
Finding Time to Exercise
The Great Forgotten Exercise -- Parallel Bar Dips
Top 3 Back Pain Risk Factors
Stretching for Health
Lower Back Extension Exercise
Want To Get In Shape? Watch Another Infomercial!
Best Flat Tummy Exercises for Great Female Abs
Debunking the Myth of Spot Reduction
Pilates: A Challenging and Motivating Exercise Regimen
Top 5 Exercise Plateau Breakers
Defeating Back Pain Forever
Working Out - Its Good For You
Forget Exercise - Go Play
Why Core is Key
6 Things A Norwegian Fable Teaches Us About Healthy Perseverance Part 2
Strategies for Alleviating the Boredom Associated with Exercise
Benefits of a Good Training Journal
Home Gym Workout Routines
Sports Specific Exercise
Affordable and Reliable Web Hosting Starting at $4.49/Month
Physical Fitness - Is Your Workout Missing Something?
Hiking along a rocky trail, two of the three friends... Read More
Arthritis Exercise for All Levels
Exercise can be very beneficial for arthritis sufferers, often relieving... Read More
Exercise Intensity
"Physical Fitness"Some physical activities (exercise) are not intense enough to... Read More
Get Your Exercise ? Without Actually Exercising
With a few minor adjustments it is possible to get... Read More
Diet and Exercise ? Without Going to the Gym
Exercising and dieting are tasks that are very difficult for... Read More
When Exercising Right Looks Wrong III (Back)
Hopefully, if you read my last article I got you... Read More
Online Fitness Coaching
If I were to tell you that you could burn... Read More
STRETCHING; Why Should I?
This short article looks at some of the tips, tricks... Read More
Invest in Your Health
What if a trusted friend were to tell you about... Read More
Strength Training FAQs
Do you need some beginner's strength training 'how to' information?... Read More
Exercise Tips: Move Your Body - Boost Your Productivity
Do you find yourself setting a New Year's Resolution (every... Read More
The New Lover Approach to Starting an Exercise Program
Approach a New Exercise Program Like a New LoverHow many... Read More
6 Things A Norwegian Fable Teaches Us About Healthy Perseverance Part 2
4. Ideas, goals and dreams have a shelf life. The... Read More
Lance Armstrongs Training Tactics: #1 Rule - Greatness Needs NO Explanation!
Great endurance racers will tell you "Leave your egos at... Read More
Debunking the Myth of Spot Reduction
Do you ever wonder how to shrink the fat on... Read More
Top 5 Exercise Plateau Breakers
Plateau. That dreaded word that you do not want to... Read More
Take a Break
Writing is a strenuous creative activity, and like physical activity... Read More
Exercise and the Time Clock
I have to admit that I sometimes find it amusing... Read More
When Exercising Right Looks Wrong II
Enter any health club and a concept is very apparent,... Read More
Have a Detailed Exercise Plan Before Training
You would never build a house without a site plan,... Read More
Best Abdominal Exercises to Get the Sexy Six Pack You Deserve
The key to getting those sexy abdominals lies mainly on... Read More
How to Keep Your Body Fit
Fitness is just as imperative as health. As a matter... Read More
A Great Way To Spice Up Your Workouts -- Interval Training
There's been a lot of buzz recently about Interval Training.... Read More
Weight Loss & Low Body Fat ? High Calorie Burning Techniques During Workouts!
My name is Greg Ryan. I am a fitness expert,... Read More
Working Out - Its Good For You
When we think about the life in the country, there... Read More
Exercise & Fitness |