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ANTI-AGING BODYBUILDING

WORKOUT INTENSITY

 

 

Antiaging Exercise

Antiaging exercises focus on building muscle and maintaining flexibility. There are three main stages to any fitness program:

Start Up

Progressions

Hitting the Wall - bonking

It is important that you understand the pros and cons of exercise intensity and how to measure that intensity.

 

How to Determine Exercise Intensity

When exercising, it's important to monitor your intensity to make sure you're working at a pace that is challenging enough to help you reach your goals, but not so hard that risk injury.

There are a variety of methods for determining exercise intensity levels. Common methods include the‘talk test’, the target heart rate range and the Borg Rating of Perceived Exertion (RPE).

Perceived Exertion Scale

Perceived exertion is how hard you feel your body is working. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue.

The standard Perceived Exertion Scale is the Borg Scale of Perceived Exertion, which ranges from 0-20.

Practitioners generally agree that perceived exertion ratings between 12 to 14 on the Borg Scale suggests that physical activity is being performed at a moderate level of intensity.

How to Use the Perceived Exertion Scale

While doing physical activity, note how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue.

Do not concern yourself with individual factors such as leg pain or shortness of breath; focus on your total feeling of exertion.

Choose the number from 6 [no exertion at all] and 20 [maximal exertion]
Adjust your activity to your goal exertion rate.

Set # # Reps
6 No exertion at all
7 Extremely light
8 Very light - (easy walking at a comfortable pace)
9  
10  
11 Light
12  
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
14  
15 Hard (heavy)
16  
17 Very hard (very strenuous, and you are very fatigued)
18  
19 Extremely hard (You can not continue for long at this pace)
20 Maximal exertion

 

Typical Goal Levels

 

Workout Intensity Level Range
Warm Ups and Cool Downs 5 or lower
Normal workout 5-6
Interval training : Intensity section 8-9
Interval training: Recovery section 4-5

 

When to adjust your intensity.

  • Walking moderate-intensity activity "somewhat hard" (12-14).
  • If muscle fatigue and breathing is "very light" (9 on the Borg Scale) increase his intensity.
  • If exertion was "extremely hard" (19 on the Borg Scale) slow down his movements.

Using Borg Scale to Estimate Heart Rate

Multiply intensity rating by 10 to get a fairly good estimate of the actual heart rate during activity.

 

Muscle Nutrition

To gain muscle you need to balance your exercise with the right nutrition AT The right time. This muscle workout nutrition guide supports a faster muscle recovering, allowing the muscles to work harder next session.

Eating carbohydrates and protein immediately after you finish your hard workout. Chronic muscle fatigue is associated with low blood levels of amino acids, the building blocks of proteins. So, the sooner you eat protein after you finish your hard workout, the quicker you will recover.

Eat extra protein on the day that you take hard workouts. This reduces muscle damage during hard exercise. Eating carbohydrates along with a protein building block called leucine helps you to recover even faster.

Muscles are made primarily from protein building blocks called amino acids. Muscles heal from a hard workout when amino acids and other nutrients travel from your bloodstream into the muscles.

How much protein?

If you're working out hard, consuming more than 0.9 to 1.25 grams of protein per pound of body weight is a waste. Spread your protein amount throughout the following 3-step muscle nutrition plan.

  • Have a post workout shake of three parts carbohydrates and one part protein.
  • Eat a meal several hours later.
  • Have a snack after another few hours with the reverse: 1 part carb: 3 parts protein.

This will keep protein synthesis going by maintaining high amino acid concentrations in the blood.

More detail on nutrition for antiaging muscle building

Energy boosting nutrition

Why proteins are so important

MuscleSurf Discount Supplements

 

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