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.
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