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You need to have a way of measuring physical activity no matter which exercise program you choose. It is important to gauge how hard you are working out and if you are in a safe exercise range. Measuring physical activity is vital at any age or fitness level.
Measuring physical activity will not only tell you how hard you are working but will give you an indication of how you should feel when you are exercising.
There are many tools that we use to do it. Remember that measuring physical activity is easy to do. Here are some guidelines: - Heart Rate - This is a very effective tool to determine how hard your body is working. Ideally you should be working anywhere from 55-85% (this is your target heart rate zone) of your maximum heart rate (220-your age). To find your pulse, place two finger on your wrist or next and count the beats in 10 seconds.
Multiply this by 6 to get your beats per minute.
- VO2 Max - This measures the amount of oxygen the body consumes during peak exercise performance. It is done using specialized equipment usually for athletes.
- Talk Test - This is another way to determine how hard you are working
- Light intensity: You're able to sing while exercising.
- Moderate intensity: You are able talk comfortably.
- Vigorous intensity: You're are unable to speak
- RPE - Rate of perceived exertion (RPE) is a way to self monitor the intensity of your exercise by using a scale from 1 to 10.
- 1 = at rest
- 10 = intense activity
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