Exercise and fitness are all the rage these days. If you live in an urban area, it is not strange to see people jogging or taking walks early in the morning or in the evening. Others make it a point of duty to hit the gym at least 3 times a week.
Much as this is applauded, it is always recommended that you proceed with caution into any new workout regimen/routine. What do we mean by this? This means that it is necessary to consult your doctor for a thorough check-up. After which you take the result of the exam to a qualified physical trainer.
This would help the person to know the best exercise routines to place you on. This step is very critical especially for persons with pre-existing medical conditions. Check out this site for more clarification: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20047414
How To Measure The Right Exercise Intensity
After you have confirmed that you are well enough to engage in the workout routine, the next thing to do is to find out the right intensity for you. It is not enough for you to get with an exercise program just for the fun of it. You have to know whether it is too much for you or not enough.
One sure way of doing this is by monitoring your pulse rate. This would help you determine whether you should increase the workout or reduce it.
Medical science has worked out a formula for us to be able to calculate pulse rate/heartbeat. There is an upper limit of what your heart can handle, and a lower limit and it is necessary that you know it.
Subtract your age from 220 and you get the maximum heart rate. So, if you are 50 years old, your upper limit would be 170 heartbeats for every one minute you exercise. With this result, you can calculate the safe zone for your workout routines. This would help you not be overworked or underworked.
The following is what the American Heart Association recommends as the requisite heart rate for exercise: –
Vigorous Level of Exercise – The right heart rate is 70-85% of the exerciser’s pulse rate.
Moderate Level of Exercise – 50 -70% of the maximum rate of the exerciser’s heart.
If you are new to a routine, it is recommended that you start at the lower level and slowly build up from there. Also note that if you are not in good health or fit enough, you should also start small.
All these calculations may be difficult for a lot of people but thankfully, there are devices that can automatically calculate them accurately. Check out this article to find out some of these devices.
How To Choose Your Exercise Intensity
The following are some factors to consider in this regard: –
- The intensity of your workout regimen must be within the vigorous and moderate level for it to yield the best result. If you are looking to lose weight, you must either go intense for a shorter while or moderate for a longer period. That way, you are sure of burning more calories.
- Note that balance is key in everything in life; therefore, maintain balance for your exercises. If you overdo your routine, you may end up injuring yourself and experience burnout. It is best that you start out with light intensity and then increase as you monitor your pulse rate and progress. The more stamina you build, the more you can increase the intensity.
- Why are you embarking on this fitness journey? Is it to lose weight, get fit or prepare for a competitive event? Or is it a combination of all these reasons? The answer to these questions would determine the type of exercises that you would require and the intensity at which you would engage in the exercise.
- Set a realistic goal for yourself; do not go too hard on yourself. Ensure that you set a pace that would help your body acclimatize to the routine. Also, remember that you need the input of a doctor if you have any pre-existing health condition. Additionally, the doctor may use a device such as Masimo oximeter to conduct a thorough check-up.
Understanding the right pulse rate for any exercise regimen is very important before you start. It is recommended that you never start any new fitness routine without ascertaining its appropriateness for you. After that, you calculate the average heart rate that’s best for it so that you would neither overwork nor underwork yourself