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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.

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.