Monitor Your Intensity!

Taken from about.com

There are a variety of methods for determining exercise intensity levels. Common methods include the, the  and the Borg Rating of Perceived Exertion (RPE).

The following article, from the CDC, provides an explanation of the Rating of Perceived Exertion (RPE).

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. Although this is a subjective measure, a person’s exertion rating may provide a fairly good estimate of the actual heart rate during physical activity* (Borg, 1998).

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. During activity, use the Borg Scale to assign numbers to how you feel (see instructions below). Self-monitoring how hard your body is working can help you adjust the intensity of the activity by speeding up or slowing down your movements.

Through experience of monitoring how your body feels, it will become easier to know when to adjust your intensity. For example, a walker who wants to engage in moderate-intensity activity would aim for a Borg Scale level of “somewhat hard” (12-14). If he describes his muscle fatigue and breathing as “very light” (9 on the Borg Scale) he would want to increase his intensity. On the other hand, if he felt his exertion was “extremely hard” (19 on the Borg Scale) he would need to slow down his movements to achieve the moderate-intensity range.

*A high correlation exists between a person’s perceived exertion rating times 10 and the actual heart rate during physical activity; so a person’s exertion rating may provide a fairly good estimate of the actual heart rate during activity (Borg, 1998). For example, if a person’s rating of perceived exertion (RPE) is 12, then 12 x 10 = 120; so the heart rate should be approximately 120 beats per minute. Note that this calculation is only an approximation of heart rate, and the actual heart rate can vary quite a bit depending on age and physical condition. The Borg Rating of Perceived Exertion is also the preferred method to assess intensity among those individuals who take medications that affect heart rate or pulse.

How to Use the Perceived Exertion Scale

While doing physical activity, we want you to rate your perception of exertion. This feeling should reflect 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 any one factor such as leg pain or shortness of breath, but try to focus on your total feeling of exertion.

Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means “no exertion at all” and 20 means “maximal exertion.” Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range.

Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people’s. Look at the scales and the expressions and then give a number.

6 No exertion at all 7 Extremely light 8 9 Very light – (easy walking slowly at a comfortable pace) 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

Here’s a routine that you can do at home,  with or without the use of equipment.  It is taken from about.com, a good source for information ‘about’  everything!

Low-Impact Cardio Blast

This low-impact, high-intensity workout is for the intermediate/advanced exerciser looking for a workout that’s tough on the heart, but easy on the joints.  This is a circuit-style workout, taking you through a series of cardio moves, each performed for about one minute with little or no rest between exercises.  Any time you’re doing low-impact exercise, adding big arm movements and going through the exercises with as much speed as you can (while keeping good form) will help you keep your heart rate up.  The exercises are just suggestions…always modify according to your fitness level and avoid any exercise that hurts or doesn’t feel right.  See detailed instructions below.

Perform each exercise 1 after the other, resting when you need to. Modify according to your fitness level…the time given for each move is just a suggestion–go longer or shorter if you need to. Sip water throughout the workout.  When you get tired, walk in place (don’t stop moving) Monitor your intensity!  (see above)

Warm up Warm up for 2 or more minutes with light cardio, such as step touches (as shown), or walking. Really use your arms to get your heart rate going.

Side Lunge with Windmill Arms

 

Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down towards the foot. Come back up, rotating the arms, and lunge to the left, bringing the right arm down towards the floot. Continue lunging side to side (your arms will move like a windmill). The faster you go and the lower you lunge, the harder it is. Repeat for 1 minute.

Jog

Jog in place while pushing your arms overhead. Try to kick high, as if you’re kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for 1 minute.

March or Walk

Walk around the house or march in place for 30-60 seconds.

High Jogs

As you jog, bring your knees up high, to waist level if you can. Land on the balls of your feet and keep the knees bent to absorb the impact. Repeat for 30 seconds.

Side Lunge with Windmill Arms

Repeat for 30 seconds.

Speed Skaters

Start with feet together and jump to the right, landing on the right foot. Immediately take another lateral jump to the left. Keep jumping from side to side, keeping the jumps low to the floor and swinging the arms to add intensity. Jump as far as you can each time, repeating for 1 minute.

Heel Digs

Start with feet together. Jump up and land on right leg with the left heel straight out in front of you on the floor. Jump up and switch legs, landing on the left left and bringing the right heel in front of you. Keep the body low to the ground–the higher you jump, the harder it is. Repeat for 30 seconds.

March or Walk Walk around the house or march in place for 30-60 seconds.

Jumping Jacks

Do jumping jacks for 1 minute.

PlyoJacks

Begin with feet together and jump up, taking feet out to the side, landing in a low squat. Jump up and bring feet back together (a very slow jumping jack). Swing your arms overhead to add intensity. Do this move for 30 seconds, rest for a few seconds, and repeat for another 30 seconds. This is a tough one!

Ice Breakers

Begin with feet wide. Jump up and land in a wide squat while swinging your right arm around, over your head and down in a chopping motion. Repeat the jump, chopping with your left arm. Repeat for 30 seconds.

March or Walk Walk around the house or march in place for 30-60 seconds.

Jogs Jog or march in place while pushing your arms overhead. Try to kick high, as if you’re kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for 1 minute.

Squat-Thrust

Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 6 reps, march in place for 8 counts for brief recovery, repeat 6 more times. This is a tough one!

March or Walk Walk around the house or march in place for 30-60 seconds.

Cross-Country Ski

Begin with feet together. Jump up bringing the right foot forward, left foot back. Quickly switch feet while alternating the arms with the legs (left arm comes up when right foot goes back). Repeat for 30 seconds.

Jump Kicks

Stand with feet together. Raise the right knee to waist level and then jump, switching legs and kicking out with the left leg (in a knee-up-kick pattern). Repeat for 30 seconds and then switch, bringing the left knee up and kicking out with the right leg, repeating on this side for 30 seconds.

Plyo-Lunge

Begin in a lunge position, right foot forward, left foot back, both knees at 90 degree angles. Jump up and switch feet in the air, landing in a lunge with left foot forward, right foot back. Repeat for 30 seconds, rest and do it for 30 seconds more. This is a tough one!

Side Kicks

Stand with feet together. Transfer your weight to the right leg, making sure your foot is out at an angle to protect your knee. Bring the left knee up and in towards the body as you look to the left, leaning the torso to the right. Extend the left leg out in a kick without locking the knee. Lower back down and repeat on the other side, alternating sides for 1 minute. If you’ve never tried kickboxing moves before, skip this one.

Front Kick with Squat

Stand with feet together. Bring the right knee up and extend the leg in a front kick (don’t lock the knee!). Lower down into a low squat (knees behind toes) and then kick with the left leg. Repeat (right kick, squat, left kick) for 1 minute.

Lunge with Chop

Step forward with right foot into a low lunge (front knee behind toe, both knees to 90 degree angles) while simultaneously bringing left arm down towards the floor in a chopping motion. Step back and repeat for 30 seconds. Switch to the other side and repeat for another 30 seconds. This is a tough one!

March or Jog in Place, 1 minute

Power Jumps

This is your last exercise! Begin with feet together. Bend the knees and jump as high as you can while circling your arms overhead. Land with soft knees in a squat and repeat for 1 minute.

Cool down for 5-10 with some light walking and stretching

Tips and Instructions

• Beginners:  Take care with this workout and only do what you can with good form.  You can substitute other moves (marching in place, walking a flight of stairs, etc.), modify the suggested time for each move.
• Intermediate/Advanced:  Perform each exercise one after the other for one or more minutes, resting when you need to.  Complete all the exercises for a 12-minute workout or go through the circuit two or more times for a longer workout.
• Modify according to your fitness level…the time given for each move is just a suggestion–go longer or shorter if you need to.
• Sip water throughout the workout.  When you get tired, walk in place (don’t stop moving)
• and keep your RPE between 5 and 8 or 9.
• Always see your doctor if you have any injuries, illnesses or health conditions.

Here is a sample of a 10 minute routine that you can do at home without equipment.

Minutes 1 to 3:  Intense walking on the spot.  *move arms and lift legs higher for more intensity.

Minutes 3 to 4: High-intensity cardio;  or run on the spot.  *you do not need a jump rope to jump rope.  You will figure it out 🙂�

Minutes 4 to 6: Do as many as you can.  *you can do sets!  6 push ups, rest for 20 seconds or so, 6 more push ups, etc…

Minutes 6 to 7: Jump rope or run on the spot again.

Minutes 7 to 9: Do squats by standing with your back against a wall and squatting to a chair position.  Focus on form and not speed. * make sure your knees  are  above your feet when in the .

Minutes 9 to 10: Walk gently on the spot or around the room.  *make sure you are not out of breath and are able to speak easily before stopping or sitting.

Here’s an example of a free weight exercise that we often do in our classes.

Keeping your elbows pointed toward the ceiling, lift the weight up until your arms are straight (but do not lock your elbows) and lower arms down to starting position.  Remember to keep your back straight (neutral body alignment) and your knees slightly bent with your feet shoulder width apart.

Here is a very good video with an audio explanation of the forward lunge with rotation.  It works the legs, hips and torso.  For a more challenging exercise, hold a medicine ball or weight.