Most likely, if you’ve never exercised, or it’s been a while since you last worked out regularly, you won’t be sure how to measure the intensity of your workout. Sure you’re tired, but to what extent? The following tips will help you stay on track and motivated before you get going.
Even moderate physical activity can be hard, to the point that you may start to feel that:
-Your breathing gets faster, but you’re not out of breath.
-After 10 minutes, you break into a light sweat.
-You can talk, but not sing.
Vigorous exercise, on the other hand, will make you:
-Breathe deeply and quickly.
-Break into a sweat after just a few minutes.
-Have a hard time speaking only a couple of words, before stopping to catch your breath.
Knowing all of this you should be careful not to overexert yourself. Losing your breath, pain, and the inability to train for an expected length of time, can be signs that the exercise is too intense. Relax a bit, then gradually increase the intensity level one session at a time. As always, pay attention to how you feel.
Another way to measure physical intensity involves monitoring your heart rate. To do so, you must first know what your maximum heart rate is (the upper limit that your cardiovascular system can sustain during exercise). The basic method is to subtract your age from 220. For example, if you’re 50 years old, your upper hear rate will be 170. This is the maximum number of times that your heart should beat per minute during training. Anything above this figure could be detrimental.
Knowing your maximum heart rate will allow you to calculate your objective heart rate zone, i.e., the level at which the heart exercises and improves, without going too far. The equivalences between heart rate and intensity level are:
–Moderately intense exercise: within 50 to 70 percent of your maximum heart rate (between 85 and 120 beats per minute based on a maximum heart rate of 170).
–Vigorously intense: within 70 to 85 % percent of your maximum heart rate (between 85 and 120 beats, based on the previous example).
If you’re not fit or just started a training program, look for the lower limit of your objective heart rate zone (50 %), then gradually raise your intensity level (seek professional advice whenever possible). When you’re in shape and looking for vigorous workout, focus on your upper limit.
To find out whether you’re in the right zone all you have to do is take your pulse for 15 seconds (using your wrist or the area close to your trachea), then multiply the result by 4 and calculate your heart rate per minute. Of course there are plenty of devices, as well as smartphones, that can accurately measure your pulse for you. Regardless of what option you choose, keep in mind that heart rhythm is just a guide; it could be higher or lower than what theory dictates, it involves many factors, such as age and sex, and unless you’re planning on becoming a professional athlete, these differences may prove irrelevant.
For optimal performance, adjust your intensity level to the goals you set with the help of your program counselor. Combined with a nutrition plan, your health will improve significantly and you’ll feel it!
