How To Determine The Right
Exercise Intensity For You
by Lynn Bode
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.
Lynn Bode, author
and certified personal trainer, offers her services
online through WorkoutsForYou.com.
Workouts For You provides affordable online
exercise programs to help even the busiest of
people lose weight, tone-up, build muscles, increase
stamina and more via the Internet. Let us guide you
one-on-one through your fitness journey. Visit: http://www.workoutsforyou.com for
a free sample workout.
|
