Mar
4
Written by:
Tom Kalka
3/4/2007
Your working out, but your not seeing results - its likely becuase your not working at the proper intensity, read this to find out more.
Physical activity, at the proper intensity, will improve your overall health. However, at the wrong intensity, you may not see any effects from your efforts. In order to achieve your health and fitness goals, you must perform your exercise routine at a moderate intensity. On a scale of 1–10 you should be between a 6-7. This will be explained in more detail below. By exercising at the proper intensity, you will not only improve your strength, stamina, and body fat percentage, but you will also lower your risk of developing high blood pressure and high cholesterol!
The proper intensity provides you with the greatest benefit and should be within your physical limits. If the intensity is too low, it is unlikely that you will see many benefits. If the intensity is too high, you may be more likely to cause an injury and fatigue yourself to a point where no significant body fat is burned. So how do you know if you are exercising at the proper intensity? To gauge intensity, the instructors at Custom Fitness Concepts, incorporate the “Talk Test.” If you are exercising and are able to carry on a complete conversation, then you are not working at the proper intensity. On the other hand, if you find it hard to complete a sentence, then your intensity is too high. Therefore, proper exercise intensity is achieved when you can talk but not hold a conversation (i.e. an intensity level between 6-7)! This is the simplest way to tell if you are in the proper range and gaining the greatest benefit from your cardiovascular workout.
Another way to gauge your workout intensity would be to use a heart rate monitor. This method becomes much easier once you have completed the formula below. However, before you start the equation you will need to know the following information:
· Resting Heart Rate (RHR) is the number of times your heart beats in one minute while at rest. This is best measured just after you wake up.
· Your current age
· 220 is the standard number used in the equation.
220 (-) Age (-) RHR= X
X (*) 70% (+) RHR = High End of Target Heart Rate Zone
X (*) 60% (+) RHR = Low End of Target Heart Rate Zone
The RHR should be checked periodically because the more fit you become the lower your RHR will be.
A heart rate monitor is fairly easy to use and the price ranges anywhere from $80-$300 depending on what functions you desire. Ask your trainer for ideas on which one would work best for you.
An exercise program can only be beneficial if done properly. Working out at the wrong intensity can never be replaced by a finely tuned exercise program or even the strictest diet. In order to lose body fat and stimulate muscle growth you must have a proper cardiovascular exercise program at the proper intensity, resistance training using the proper form, and proper nutrition resulting in a steady decline of net calories consumed verses calories expended.