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"Exceed Your Potential!" |
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"Exceed Your Potential!" |
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Of the numerous methods for
monitoring exercise intensity, five have been somewhat standardized and
are recommended for trainers to monitor their clients. Choosing a
method will depend on the exercise program and level of fitness, knowledge
of test data (ie. heart rates, functional capacity), and experience.
The following are the primary methods of monitoring exercise intensity:
The Heart Rate method of monitoring intensity of exercise calculates the exercise heart rate as a percentage of maximal heart rate (more). The Rating of Perceived Exertion (RPE) method. A good way to understand how hard you are working is based upon how you feel. This method of self evaluation to rate your workout intensity is called rating of perceived exertion (RPE). Pair this technique with a heart-rate monitor, and you have a great method for evaluating workout intensity. Understanding RPE will help you to understand how hard you are working, and to relay this information to your trainer if you are working with one. Knowing how hard you think you are working will let you know whether you're on track with your programming. There are typically intensity levels associated with RPE that can assist you or your trainer in setting goals for yourself (for instance, "When performing your circuit sets, you should be working around a level 6"). Here's a good example of a basic chart that can be used for RPE intensity: The Rating of Perceived Exertion Scale
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The "Talk Test" method of
monitoring exercise intensity is another means, like the RPE method, that is
subjective. It is quite useful in determining a "comfort zone" of
aerobic intensity. You should be able to breathe comfortably and
rhythmically throughout all phases of a workout to ensure a safe and
comfortable level of exercise, especially for those just beginning an
exercise program. Those that progress to higher functional capacities
may find this method somewhat conservative, especially at intensities
greater than 80% of functional capacity. Intensity Measured by MET's. Exercise intensity can be assessed by a graded exercise test (bicycle or treadmill). Based on the time a person stays on the treadmill or bicycle ergometer, the maximal oxygen consumption (ie. aerobic or functional capacity) can be estimated and converted to a MET equivalent. A MET is a multiple of resting oxygen consumption. One MET equals a person's oxygen uptake at rest, which is equal to approximately 3.5 milliliters of oxygen per kilogram of body weight per minute (305mL/kg/min). Intensity of exercise may be determined as a specified percentage of the persons maximal oxygen consumption or functional capacity, and then choosing activities that are known to require energy expenditure at the desired level. For example, if a person has a 10 MET functional capacity and it is recommended that they exercise at 60% of functional capacity, then 60% of 10 METs equals 6 METs exercise intensity. The following table is a list of Leisure Activities in METS:
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| Estimated correlation of exercise intensity methods | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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Get Toned! Get Fit! Lose Weight! Feel Great! |
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