May 9, 2019

Determining Exercise Intensity -How Hard Should I Work?

One question I am always getting as an exercise physiologist is about exercise intensity. How hard should I work? How do I know if I’m getting the full benefit of my exercise routine? Am I exercising safely?

I would like to offer three methods to help you determine your safe exercise intensity.

The Borg Scale or the rated perception of exertion. Often times people that have Diabetes are on Blood Pressure medication prescribed by your physician to control your blood pressure and heart rate.

Because of this measuring heart rate as an indicator of exercise intensity goes out the window because your heart rate is being blunted purposeful by the medication. So, in other words the heart rate stays low give or take 80 beats per minute or so even when you feel you are at the crest of your workout. It may not change that much during your workout or be representative of how hard you think your working.

An easier way to measure intensity for people on blood pressure medication is to use a numbered scale called the Borg Scale (see attached). Your goal is to get to a 12 or 13 which would be a moderate to somewhat hard work out. While in this area you may break a sweat or maybe start to feel yourself breathing only slightly heavier. Your benefits to exercise will occur at moderate levels.

For people just starting an exercise program. I recommend they start light such as 9 to 11 and build up after you feel comfortable and have mastered the exercise.

You and I repeat never want to get into exercising in a hard or very hard zone. This can be counterproductive and the benefits of exercise come through moderate workouts in that 12 to 13 zone. .

Also remember you can do bouts of exercise and break it up during the day and still get the benefit.

2) The Talk Test. This is a very good and easy way to measure exercise intensity. Simply while you are exercising you should be able to carry on a conversation. So, if your taking your walk with your friend or partner or on a bike ride you should be able to hold a conversation. Your breathing may become slightly heavier in a moderate workout but you should still be able to carry on a conversation.

3) Noticing Pain, it is not a good idea to work out your body where and when you feel pain. This is counterproductive and can result in further injury. There is a difference between muscle soreness with exercise which is normal or pain from an injury.

There used to be a saying no pain no gain. This is totally a myth and we want to remain safe at all times and reduce risk.

Remember always to check with your physician when starting an exercise program and I thank you for visiting my website and reading this article.