Hi-R-Ed Online

Duration

Here are the items which should be included in an exercise prescription:

•30-60 Minutes Generally Recommended

•Longer duration preferred for weight loss

•May be broken into a few shorter sessions (for weight loss)

•Include 2-5 Minute Warm-Up/Cool-Down

•Add Stretching After Workout

The length of time one should exercise should be specified in the exercise prescription. Longer durations are generally best for those trying to lose weight, but we must be realistic about each person’s capabilities and time constraints.

Each exercise session should include a warm-up and cool-down, which can simply be a slow version of the exercise that will be performed.

Stretching is best performed at the end of a workout session -- or at the end of a warm-up if high-impact exercise is to be performed -- when muscles are warm and have adequate blood flow.

Intensity

The old adage “no pain, no gain” is incorrect and potentially dangerous. Pain is the body’s way of telling us that we are pushing ourselves too much. Exercise should be somewhat challenging, but not painful.

The “rating of perceived exertion” scale, also called the “Borg” scale, allows people to subjectively evaluate the level of intensity while they exercise.

Exercising in the “fairly light” to “hard” range provides valuable benefits without causing early burnout or putting one at unnecessary risk for injuries.

By contrast, exercising in the “nothing to very light” range may fail to provide much benefit.

Rating of Perceived Exertion (RPE)

1 Nothing

2 Very, Very Light

3 Very Light

4 Fairly Light

5 Somewhat Hard

6 Hard

7 Very Hard

8 Very, Very Hard

9 Painful; Can’t Keep Up

For those monitoring their heart rate during exercise, keeping in the range of 60-75% of maximal hear rate -- as derived from exercise stress testing or from mathematical formulas -- is often best. The most common mathematical formula for estimating maximum heart rate is 220 minus age. However, those taking blood pressure or heart medication may not be able to achieve the maximum heart rate dictated by this formula.

Most people prefer a more subjective way of monitoring their exercise intensity. Being able to talk in short sentences during exercise, but not sing, usually means that the activity is being performed at an appropriate pace.

•55% - 90% of Maximal Heart Rate

•RPE of “Fairly Light” (beginners) to “Hard” (experienced exercisers)

•Able to talk, but not sing