Antiaging exercises focus on building
muscle and maintaining flexibility. There are three
main stages to any fitness program:
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.
|| No exertion at all
||Very light - (easy walking at a comfortable pace)
||Somewhat hard (It is quite an effort; you feel
tired but can continue)
|| Hard (heavy)
||Very hard (very strenuous, and you are very fatigued)
||Extremely hard (You can not continue for long
at this pace)
Typical Goal Levels
| Warm Ups and Cool Downs
|| 5 or lower
|Interval training : Intensity section
|Interval training: Recovery section
When to adjust your intensity.
- Walking moderate-intensity activity "somewhat
- 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.
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.
detail on nutrition for antiaging muscle building
proteins are so important