Ways To Measure Exercise Intensity

Exercise intensity refers to the amount of hard work your body has to undertake during a physical activity. The exercise intensity can be low, moderate or high based on your level of fitness. Target heart rate, talk test and exertion rating scale are commonly used methods of measuring exercise intensity. To get the most out of an exercise, it is necessary to workout at the correct intensity as per your body type and weight.

Here are some ways that can help in measuring exercise intensity:

  • Gauge Your Heart Rate: Your heart rate is one of the best indicators of exercise intensity. The first step is to calculate your apt maximum heart rate (220 minus your age); your heart should beat these many times per minute when working out. Next, calculate your desired heart rate zone (where your heart will not be overworked) i.e. 50% to 85% of your maximum heart rate depending on whether your exercise is of moderate or vigorous intensity. However, when measuring the heart rate, it is important to know that heart rate can be influenced by factors such as hot weather, intake of caffeine, smoking, stress and anxiety, medications, hormonal fluctuations and the time of day.
  • The Talk Test: If you can sing and talk while working out, your exercise intensity is low; if you can talk but not sing, it is moderate and if you can hardly talk and gasp for breath while in action, your exercise is of vigorous intensity. This is a simple yet efficient way of measuring workout intensity.
  • The Exertion Rating Scale: Observe the extent of exertion by noticing how you feel while exercising. Are you out of breath, sweating lightly or heavily, in pain due to muscle fatigue or uncomfortable? The easiest way of determining your exercise intensity is to take cues from the way your body feels and responds to the exercise being performed. Signs of exertion reduce as a person’s body becomes fitter; so if you have most of these signs, it is an indication that you need to work harder.
  • Know The Warning Signs: It is important to be aware of some warning signs of exertion when exercising so that you can get medical aid as soon as possible. These are extreme breathlessness, nausea, pressure or pain in the chest, fainting/dizziness, extreme pain in joints or muscles, severe cramps, excessive perspiration, uncontrollable coughing or wheezing, long-lasting fatigue post-exercising, etc. In case of these symptoms, you should consult an appropriate health care professional i.e. your doctor, physiotherapist, fitness professional or exercise psychologist.

In conclusion, it is necessary to keep a tab on your exercise intensity so as to find a level of exercise that is neither too hard nor too easy for your body. Central Texas Athletic Club offers personal training for fitness glasses to help its members in choosing a workout routine of suitable intensity. For more details on ways to measure exercise intensity, visit 701 Sun Meadows Drive, Harker Heights, TX – 76548, or call at (254) 698 – 2542.

Understanding Mental Fitness

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Fitness Activities To Stay Healthy During Lockdown

The ongoing world crisis requires people to stay at home in order to stay safe. But being confided may lead to stress and emotional exhaust. Additionally, a lack of movement may give rise to physical health issues including weight gain, decrease in stamina, etc. So, it is important to indulge in some fitness activities to maintain your health during COVID-19 lockdown period.

Most people may not have any equipment required for a gym workout at home. So, here is a list of fitness activities that can help in staying healthy while at home:

  • Move More: Adding small activities to daily routine can help in increasing body movement while at home. Simple activities like household chores (vacuuming, cleaning windows, etc.) can help in staying fit. For extended benefits, try to make some adjustments to these tasks such as stepping into lunges while vacuuming or balancing on toes while cleaning for engaging core muscles.
  • Use Household Items As Weights: There are plenty of exercises that can be easily done at home by using some weights. However, it is not likely for everyone to have dumbbells at home. Try using household objects that are safe instead of weights to stay fit.
  • Resistance Exercises: Indulge in resistance exercises such as air squats (using stairs), lunges (with a sturdy chair), etc. at home. It is important to make sure that any object being used as a prop for the exercise should be sturdy and safe. It should not slip easily or have any sharp edges to avoid any accidents.
  • Yoga: Yoga is a great fitness activity that requires minimum equipment and yields quality results. It offers numerous standing, sitting and balancing postures which can assist in achieving fitness goals while staying at home.
  • Personal Trainer: Contact a personal trainer for assistance in understanding current fitness status and choosing activities required for achieving target fitness goal. Personal trainers also help in learning the right way to do the exercises at home for avoiding any muscle injury.

Central Texas Athletic Club offers fitness advice to its members. The members can enroll for personal training at the club. The personal trainers guide the members about fitness activities as per their goals and requirements. For more details on fitness activities to stay healthy during lockdown, visit 701 Sun Meadows Drive, Harker Heights, TX – 76548. You can also call at (254) 698 – 2542.

Yoga Tips To Keep You Active

Yoga is believed to offer a wide range of health benefits. It awakens both the mind as well as body. Following are some yoga tips to keep you active and achieve emotional as well as physical health:

  • Find The Right Motivation:
    You need to evaluate your lifestyle and make a decision about why you want to stay healthy and active. It is important to remember why you are making the effort. A great motivation to do yoga can help you achieve the desired results.
  • Get Advice From An Experienced Yoga Trainer:
    Getting proper advice from a professional will give a good understanding of where to start. The yoga trainer will guide you on which poses to do and how often, based on current health and body structure.
  • Dress Comfortably:
    You need to make sure that your clothes are comfortable, and they allow for free movement. This will also help you maintain the flexibility required to practice various yoga poses.
  • Warm-Up Before Hitting The Yoga Mat:
    Gentle warm-up exercises will help you to loosen up the body and prepare it for various yoga postures. Few warm-up exercises that you can follow are rotation of the neck, stretching of arms and legs, etc.
  • Practice Yoga With Other People:
    Having a yoga partner is a great way to be more physically active. Partners can help motivate you and inspire you to persevere to meet your objectives. According to research, practicing with a family member or a friend will help you achieve better results.
  • Variety Is The Key:
    Focus on variety by practicing different types of yoga postures. This will help in reducing the risk of getting bored. It will also help you to work on several areas of your body and develop new abilities.
  • Challenge Your Limits:
    It is recommended to do only as much as you comfortably can and then just stretch a bit more to improve body flexibility. Going slightly beyond your comfort zone will keep the yoga practice interesting and will add a spark of challenge as you progress and adopt new yoga poses.

Central Texas Athletic Club offers yoga classes to its members. The trainers provide yoga tips to keep members active. The yoga classes focus on stability, flexibility, posture, breathing, and meditation. For more details on yoga tips to keep you active, visit 701 Sun Meadows Drive, Harker Heights, TX – 76548. You can also call at (254) 698 – 2542.

Types Of Fitness Classes In Harker Heights

Fitness is utterly important to live a prosperous life. Physical fitness helps in improving the respiratory, cardiovascular and mental health. It reduces the risk of diseases such as Type 2 diabetes. In order to maintain your fitness, joining a fitness class is a great option. Fitness classes ensure regularity and discipline. Also, the trainers and fellows at the fitness class play an important role in keeping you motivated.

Central Texas Athletic Club offers an array of fitness classes in Harker Heights. The fitness classes are designed to assist the members in achieving their wide variety of fitness goals. Following are the types of fitness classes you can join at the club in Harker Heights:

  • Yoga: Yoga is an ancient fitness activity that has gained immense popularity in recent times. Yoga classes target overall fitness by focusing on stability, flexibility, posture correction, breathing pattern, and meditation. In addition to physical fitness, yoga helps in improving mental health by reducing stress and negativity.
  • Spin/Cycle Classes: Spin/Cycle classes offer intense workout which helps in burning calories, building lean muscle and improving cardiovascular health. The Spin/Cycle classes include fun music to keep the workout energized.
  • Pilates Classes: Pilates is a type of workout that is suitable for everyone – beginner to advanced. They offer a wide array of fitness benefits including increased flexibility, core muscle building, improved physical coordination, improved posture, increased lung capacity, and improved concentration. Pilates also helps in stress management and relaxation.
  • HIIT: HIIT stands for High Intensity Interval Training. This workout is an amalgamation of compound movements and weightlifting, cardio burst sets and core stability. The workout targets both fat burning and strength building.
  • Core Cardio: It is a high pace workout that switches between cardio intervals and core training segments.
  • Zumba: It is a dance-based fitness class. Zumba helps you in weight loss, toning of muscles, boosting heart health, and improving coordination. It is also a great way of reducing stress.
  • Tabata: Tabata is a timed workout with small breaks in between. It is an intense workout that facilitates fat burning, protects muscle tissues, improves flexibility, and increases anaerobic & aerobic capacities.

Central Texas Athletic Club offers well-managed fitness classes to its members. The members may hire personal fitness trainers as per their requirements. The staff assists the members in staying motivated to achieving their fitness goals. To know more about fitness classes in Harker Heights, visit 701 Sun Meadows Dr., Harker Heights, TX – 76548. You can also call at (254) 698 – 2542.