For Healthy IndiaFor Healthy IndiaFor Healthy IndiaFor Healthy India
  • Home
  • Food FHI
    • Diet Planning
    • FHI Food Tips
    • Supplements
    • Nutrients
    • FHI Diets
  • Health FHI
    • For Adults (Men/Women)
    • For Children
    • For Diabetics
    • For People With High BP
  • Exercise FHI
    • Exercise Benefits
    • How Much Exercise
    • Aerobic Exercise
    • Strength Training
    • Pedometer Facts
  • Family FHI
    • Family Health Advice
    • For Foodies
    • For Mothers to be
    • For Nursing Mothers
    • Children’s Health
  • Customized FHI
    • Diabetes FHI
      • Diabetes Self Management Education
      • Diet For Diabetics
      • Fitness For Diabetics
    • Weight FHI
      • Strategy For Weight Loss
      • Health Risks of Obesity
    • Heart FHI
      • Know About Heart Risk Factors
      • Assess Your Heart Risk
      • Manage Your Heart Risk
    • Habit-Risks FHI
      • Low Risk Drinking
      • How to Quit Smoking
  • Tools
  • About Us
    • Contact Us
    • Tools
      • Health Quiz
  • Languages
    • Hindi
    • Tamil
Strength training workout plan to exercise at home
October 1, 2018
Aerobic exercise for beginners
October 1, 2018
Published by Dr Binita Priyambada at October 1, 2018
Categories
  • Uncategorized
Tags

How to measure/estimate the intensity of exercise?

Measuring the intensity of aerobic exercise, such as walking, is important to reach adequate level of exercise volume (product of duration and intensity) which will help you reap the myriad benefits of exercise

Recommended level of aerobic exercise for adults is 150 minutes of moderate or 75 minutes of vigorous exercise/week

The two methods accepted for measuring the intensity of exercise, which are complementary to each other are;the subjective method, namely ‘perceived intensity of exercise’ and the objective ‘% of estimated MHR’

Perceived intensity of exercise

You have to imagine a 10 point scale where 10 is the hardest level of exercise and 1 is the easiest and give a score on that scale, to your exercise episode; a score of 5-6 is moderate intensity and 7-8 is vigorous intensity. As you can imagine, this method leaves room for over or underestimation of effort, therefore you should combine this with

% of eMHR method given below

% of eMHR (estimated Maximum Heart Rate)  or workout heart rate method

  1. Estimate Your age appropriate Maximum Heart Rate (MHR):

Your MHR = 220- your age

  1. Calculate your target range for moderate or vigorous level of exercise:

For moderate intensity exercise: you need to achieve a heart rate range of 50-70% of your MHR

For vigorous exercise: you need to achieve a heart rate range of 70-85% of your MHR

e.g..: I am 36 years of age, so

My MHR= 200-36= 164

For moderate intensity exercise, I have to achieve a heart rate range of : 82 (50% of 164) to 115(70% of 164)

  1. While exercising, monitor your heart take periodically, to make sure you achieve your target rate

Taking Your Heart Rate
You must stop exercising briefly to take your pulse.You can feel the radial pulse on the artery of the wrist in line with the thumb. Place the tips of the index and middle fingers over the artery and press lightly. Do not use the thumb. Start the count on a beat, which is counted as “zero”. Then, count the beats for 30 seconds and multiply by 2 or for 15 seconds and multiply by 4

e.g. a heart beat count of 22 over 15 seconds would mean 22*4=88 bpm, which means I am doing moderate intensity exercise

There a many heart rate measuring fitness devices as well as mobile phone applications available which can help you in keeping track of your heart rate while exercising with ease, check them out

Incorporate these methods of estimating intensity in your work out to be more effective ans sure footed, happy exercising!

CHECK OUT: Our references for exercise recommendations

Share
0
Dr Binita Priyambada
Dr Binita Priyambada
Dr Binita first trained as a surgeon in Delhi Universities best institutions MAMC and Safdarjang Hospital, but found her passion in family health and prevention of life altering or life threatening diseases. Then she got M. Med. in Family Medicine from CMC, Vellore and launched this website in order to help common Indians understand healthy practices better and manage their health well. She also worked as the head of medical team at Docprime, where she helped the team design chat based patient management and trained the doctors of her team Preventive health is her passion

Related posts

October 23, 2018

Pregnancy exercise: contraindications and warning signs


Read more
October 23, 2018

Birth control pill and other contraception choices


Read more
October 4, 2018

Do you have risk factors for heart disease (CVD) ?


Read more

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recent Posts

  • Adequate diet while breastfeeding
  • Prediabetes detecting this early can mean preventing diabetes
  • Heart attack prevention get the target levels for risk factors
  • Diabetes complications what is the cause and how good control helps
  • Healthy range of weight gain for Indian women during pregnancy

Contact Us

  • Email
    Care@forhealthyindia.com

Follow Us On

  • Facebook

Localization

  • English

This website is a property of Healthwise Preventive Services LLP, India

© 2018 For Healthy India. All Rights Reserved.