I am going to cover...
- How much exercise you should be aiming for
- Establishing heart rate zones, using heart rate monitor or taking your pulse
- How to use the Borg Perceived Rate of Exertion chart to get in the right zone
Cathy has a solid month of walking under her belt. Her workouts include long and short interval walks, endurance walks, and recovery walks. During her intervals, she is working in moderate to vigorous intensity ranges (more effort on the shorter intervals). Interval training is a really great way to improve fitness but not every session is an interval session. On her easy walks, moving her body is the goal, if her heart rate is in the low to moderate range that is fine (for now!). On her long walks, I'd like to see her cruise up into a moderate intensity in the middle of the workout for maybe 10-20 minutes, then wind down. Balancing out effort sessions with relative recovery workouts and effort sessions helps prevent burn out and injuries. Cathy does not have any underlying issues that would make it important for her to stay in a low or moderate range, but that is were screening yourself comes in. If you are looking to kick off fitness, check out this post to see if you need to see a doc prior to getting out there, or maybe you need to start with low intensity first and see how your body responds.
Note: Exercise has been shown to help just about every illness, and is appropriate and helpful for people with all kinds of known disease. It can help reverse disease, and increase quality of life. If you do have chronic disease, this is for you too! You may just need some checking out prior to getting started, check out this post for more info! YOU CAN IMPROVE YOUR LIFE!
Each exercise follows the F.I.T.T. principle, frequenc, intensity, type and time. Today's blog really zeros in on intensity.
HOW MUCH SHOULD I SHOOT FOR!
These are American College of Sports Medicine recommendations for general population, which are pretty similar from organization to organization (American Heart Association, Center for Disease Control, Mayo Clinic) as they are all evidenced based.
- 150 minutes of moderate intensity aerobic cardiovascular activity (minimum), 75 minutes of vigorous intensity, or a mix of the two types of intensity will reduce your risk of the Gnarlies, also known as chronic diseases, that will steal the beauty of life. Heart disease and diabetes, cancer of the colon and breast, all these yucky diseases are within our control to influence!
- 30 minutes of walking 5 days a week will check this box to get started! Or maybe you start with ten minutes and work up from there.
- 150-250 minutes is associated with modest weight loss (diet being the other key component!). At least this amount of activity is recommended to prevent weight gain.
- > 250 minutes of moderate intensity cardiovascular exercise a week has been shown through research to be the amount of exercise required during maintenance after weight loss.
- Your workout does not have to be continuous. Ten minutes three times a day can accumulate and count as a workout.
We have been focusing on cardiovascular exercise (any rhythmic movement counts, swimming, biking, etc) , and I wanted to point out that other components are important in a well rounded program. Remember, Cathy's program is specific to her and all the things going on in her life. We discussed starting with walking but you could get right into weight lifting, a tai chi class and kick off in another way! Other things to consider and components that we will be folding into Cathy's life are:
- Weight lifting 2-3 times a week
- Balance or neuromuscular training 2-3 times a week
- Flexibility training 2-3 times a week
One last side bar, the other major exercise component is just not sitting too much! Being sedentary has been shown by research to be another health threat even if you are doing exercise. Taking lots of get up and about breaks if life or work has you sitting frequently will lengthen your life!
HOW DO I KNOW WHAT INTENSITY I AM CRUISING AT?
HOW DO I KNOW WHAT INTENSITY I AM CRUISING AT?
How will you know if you are putting out light, moderate or high intensity? Low intensity is 50-63% of your max heart rate, moderate intensity is 64-76 percent of your maximum heart rate and high or vigorous intensity is 77-93 percent of your maximum heart rate. This info is referenced from the American College of Sports Medicine. A lot of consumer sights will point you to moderate intensity as your target to keep things more concise.
If you are just getting started, low intensity is a great starting point. You will improve and push on to a new level when your ready.
If you are just getting started, low intensity is a great starting point. You will improve and push on to a new level when your ready.
To know your numbers, start with an estimate of your maximum heart rate.
220 - Your Age = Your Maximum Heart Rate
(NOTE: there are other ways to calculate this if you find you are consistently below or above your zone. Check out this link to alternative evidenced based equations if you find your having a hard time hitting your rate or your way over your heart rate zone. Another nugget to consider, unless you have had a stress test, this is truly an estimate of your maximum heart rate.)
SO I am 36, making my estimated maximum heart rate 184. This is an approximately how much my cardiovascular system could tolerate.
220 - 36 = 184. OK, simple math victory! 184 is my Maximum Heart Rate.
Let's start with low intensity. Just getting started? Maybe this is where you begin, your training your cardiovascular system and this is a great zone to explore first if movement is brand new to you!
Low Intensity Aerobic Exercise = 50-63% of your Maximum Heart Rate
Low intensity = .50 X 184 = 92
= .63 X 184 = 115
Moderate intensity is breaking a sweat but you can still carry on a conversation. Another way to define that is 64-76 percent of your maximum heart rate.
Moderate intensity aerobic exercise = 64-76% of Max Heart Rate.
Moderate intensity = .64 X 184 = 118
= .76 X 184 = 140
For me, that's 118 to 140 beats per minute. Considering resting heart rates can be anywhere from 60-100 beats per minute, that is a DOABLE shift to scoot into the moderate intensity town!
High intensity or vigorous aerobic exercise = 77-93% of Max Heart Rate
High or vigorous intensity = .77 (77%) X (Max Heart Rate) 184 = 141
= .93 (93%) X ( Max Heart Rate) 184 = 171
I think the highest I have ever gotten with my heart monitor is 171-175. And I was crankin'!
Cathy and I just happen to be age mates! SO her numbers are also mine! For Cathy's program, I want her to watch her heart rate monitor for these numbers especially during her intervals. Her longer intervals, I'd like to see her right at the 130-150 range. Since she is doing long intervals, maintaing that would be tough for several minutes. With her shorter intervals, I'd like her to try to get up to the 150 or up range, she only needs to maintain this for a minute or so.
DO you need a heart rate monitor? Even though they can be convenient, you can simply take your pulse! Taking your pulse for 30 seconds then multiplying by two or for a straight 60 seconds gives you a nice accurate form of feedback. YES, you could do ten seconds and multiply by six but the longer interval you utilize to assess your pulse the more accurate the reading. Your only risk there is the fitter you are the quicker your heart rate recovers while you are checking it. Use your second and third fingers at your thumb side of your forearm is an easy way to access your pulse at the radial artery.
Your carotid artery on the side of your neck and your brachial artery nestled amongst the elbow pit can work too. Do not use your thumb as it has it's own pulse and can mess you up.
I want to note something here. Cathy does a 5 minute warm up to increase her heart rate so she is ready to get into the meat of the workout. Remember, the acronym SENSE, Start Exercise Nice and Slow EVERY TIME! Even with a warm up, it may take until the second or third interval to get the heart rate response she wants. Every person is different! This is a great way to get to know your body and monitor your responses.
HOW DO I CHECK MY INTENSITY WITH PERCEIVED RATE OF EXERTION?
Another way to pretty darn accurately assess intensity with some carry over to heart rate is the good ole' Borg Scale. The scale I am using with Cathy is the modified version, she has a heart rate monitor and the modified scale is great too BUT it doesn't have this nice little correlation shown below.
Check it out below.
SO if you are working between a 9 and 11, it has been shown to be close to 90 to 110 beats per minute. Adding a zero to how you feel is pretty close to your heart rate. Is this system perfect, no. We are all individuals! But studies show a pretty good correlation. This is a great way to increase your body awareness and create connection to how it feels to work at certain levels by how you feel.
I went for a 6 mile run yesterday sans heart rate monitor. And I pushed along at what felt like a hard intensity, and mid run stopped and checked my heart rate, it was 148. It took me a second to get my timer going so it might have been a little higher, and since I stopped to check my heart rate recovery might have already happened. The Borgy worked out for me, anybody else use this system!? Try it and give me a little feedback.
I like the descriptors in the chart, a "6", which is essentially resting heart rate, usually around 60 beats per minute for many folks, is just sitting in a chair, makes sense. From our earlier calculations, moderate intensity for me and Cathy would be between a "9-10", fairly light (118 HR) and a somewhat hard 13-14 (140 HR). Our vigorous or high intensity range is 141-171 correlating to feeling hard to very hard (150-170 HR) .
Medication! Some medications, beta blockers, digoxin, etc, inhibit heart rate response so check your meds and see if you are on any of these guys. This chart is a good guide for those were heart rate will not be a reliable indicator of effort.
AS ALWAYS, if you are starting a program, check out this post. Yes, I am a nervous nelly on the upfront for new exercisers. BUT once cleared for take off, I like to deliver the business. That post has information regarding getting started and you may need to check in with the doctor prior to getting awesome!
I am always cruising the Internets for inspiration and ideas, and ACE, the American College of Exercise website, is about to launch a 28 day challenge in August and they have a great getting started week by week program that is a walk and gentle body weight strength training. Really user friendly! No equipment required.
Try out the ACE challenge
And check out a great and progressive, no equipment required 12 week program,
http://www.acefitness.org/acefit/healthy-living/
220 - Your Age = Your Maximum Heart Rate
(NOTE: there are other ways to calculate this if you find you are consistently below or above your zone. Check out this link to alternative evidenced based equations if you find your having a hard time hitting your rate or your way over your heart rate zone. Another nugget to consider, unless you have had a stress test, this is truly an estimate of your maximum heart rate.)
SO I am 36, making my estimated maximum heart rate 184. This is an approximately how much my cardiovascular system could tolerate.
220 - 36 = 184. OK, simple math victory! 184 is my Maximum Heart Rate.
Let's start with low intensity. Just getting started? Maybe this is where you begin, your training your cardiovascular system and this is a great zone to explore first if movement is brand new to you!
Low Intensity Aerobic Exercise = 50-63% of your Maximum Heart Rate
Low intensity = .50 X 184 = 92
= .63 X 184 = 115
Moderate intensity is breaking a sweat but you can still carry on a conversation. Another way to define that is 64-76 percent of your maximum heart rate.
Moderate intensity aerobic exercise = 64-76% of Max Heart Rate.
Moderate intensity = .64 X 184 = 118
= .76 X 184 = 140
For me, that's 118 to 140 beats per minute. Considering resting heart rates can be anywhere from 60-100 beats per minute, that is a DOABLE shift to scoot into the moderate intensity town!
High intensity or vigorous aerobic exercise = 77-93% of Max Heart Rate
High or vigorous intensity = .77 (77%) X (Max Heart Rate) 184 = 141
= .93 (93%) X ( Max Heart Rate) 184 = 171
I think the highest I have ever gotten with my heart monitor is 171-175. And I was crankin'!
Cathy and I just happen to be age mates! SO her numbers are also mine! For Cathy's program, I want her to watch her heart rate monitor for these numbers especially during her intervals. Her longer intervals, I'd like to see her right at the 130-150 range. Since she is doing long intervals, maintaing that would be tough for several minutes. With her shorter intervals, I'd like her to try to get up to the 150 or up range, she only needs to maintain this for a minute or so.
DO you need a heart rate monitor? Even though they can be convenient, you can simply take your pulse! Taking your pulse for 30 seconds then multiplying by two or for a straight 60 seconds gives you a nice accurate form of feedback. YES, you could do ten seconds and multiply by six but the longer interval you utilize to assess your pulse the more accurate the reading. Your only risk there is the fitter you are the quicker your heart rate recovers while you are checking it. Use your second and third fingers at your thumb side of your forearm is an easy way to access your pulse at the radial artery.
 |
| Radial Pulse |
Carotid Pulse
Brachial Pulse
Your carotid artery on the side of your neck and your brachial artery nestled amongst the elbow pit can work too. Do not use your thumb as it has it's own pulse and can mess you up.
I want to note something here. Cathy does a 5 minute warm up to increase her heart rate so she is ready to get into the meat of the workout. Remember, the acronym SENSE, Start Exercise Nice and Slow EVERY TIME! Even with a warm up, it may take until the second or third interval to get the heart rate response she wants. Every person is different! This is a great way to get to know your body and monitor your responses.
HOW DO I CHECK MY INTENSITY WITH PERCEIVED RATE OF EXERTION?
Another way to pretty darn accurately assess intensity with some carry over to heart rate is the good ole' Borg Scale. The scale I am using with Cathy is the modified version, she has a heart rate monitor and the modified scale is great too BUT it doesn't have this nice little correlation shown below.
Check it out below.
SO if you are working between a 9 and 11, it has been shown to be close to 90 to 110 beats per minute. Adding a zero to how you feel is pretty close to your heart rate. Is this system perfect, no. We are all individuals! But studies show a pretty good correlation. This is a great way to increase your body awareness and create connection to how it feels to work at certain levels by how you feel.
I went for a 6 mile run yesterday sans heart rate monitor. And I pushed along at what felt like a hard intensity, and mid run stopped and checked my heart rate, it was 148. It took me a second to get my timer going so it might have been a little higher, and since I stopped to check my heart rate recovery might have already happened. The Borgy worked out for me, anybody else use this system!? Try it and give me a little feedback.
I like the descriptors in the chart, a "6", which is essentially resting heart rate, usually around 60 beats per minute for many folks, is just sitting in a chair, makes sense. From our earlier calculations, moderate intensity for me and Cathy would be between a "9-10", fairly light (118 HR) and a somewhat hard 13-14 (140 HR). Our vigorous or high intensity range is 141-171 correlating to feeling hard to very hard (150-170 HR) .
Medication! Some medications, beta blockers, digoxin, etc, inhibit heart rate response so check your meds and see if you are on any of these guys. This chart is a good guide for those were heart rate will not be a reliable indicator of effort.
AS ALWAYS, if you are starting a program, check out this post. Yes, I am a nervous nelly on the upfront for new exercisers. BUT once cleared for take off, I like to deliver the business. That post has information regarding getting started and you may need to check in with the doctor prior to getting awesome!
I am always cruising the Internets for inspiration and ideas, and ACE, the American College of Exercise website, is about to launch a 28 day challenge in August and they have a great getting started week by week program that is a walk and gentle body weight strength training. Really user friendly! No equipment required.
Try out the ACE challenge
And check out a great and progressive, no equipment required 12 week program,
http://www.acefitness.org/acefit/healthy-living/
Referenced Material
- CDC website: http://www.cdc.gov/physicalactivity/everyone/measuring/exertion.html, regarding Borg scale.
- ACSM Guidelines for Exercise Testing and Prescription, Eighth Edition, Walters Kluwer, Lippincott, Williams, and Wilkins. Page 5.
No comments:
Post a Comment