HOME
SHOP
 
AGING
ANTIAGING
WELLNESS
DIET & WEIGHT
EXERCISE
PRODUCTS
TREATMENTS
EYESIGHT
HEARING
DENTISTRY
A-W FOR MEN
RESEARCH
LATEST NEWS
RESOURCE LINKS
Sitemap

ANTI-AGING FITNESS

EXERCISE INTENSITY

 

 

Antiaging Exercise

When measuring intensity in your workout program, a common method used is the Perceived Exertion Scale.

 

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.

 

Email:
Name:
Bookmark and Share

GET LATEST ANTIAGING
PRODUCT NEWS & REVIEWS

Email:
Name:

null
MuscleSurf.com
 
Articles Archive Blog Forum Shopping Catalogue Site Map Contact Us Antiaging Wellness Latest News Antiaging Article Index Antiaging Wellness Blog Antiaging Wellness Forum Shop For Antiaging & Wellness Products Antiaging Wellness Site Support