New Delhi: Determining your exercise intensity is an important factor in achieving your goals, but do get medical clearance before starting an exercise programme.
There are more than a few methods used in exercise science for determining a safe and effective aerobic exercise intensity.
A simple and most practical method is the Heart Rate Method. It’s based on the fact that, exercise heart rate increases linearly with increase in exercise intensity.Your predicted maximum heart rate (measured in beats per minute) is calculated by subtracting your age from 220.
Multiply that number by 0.6 and then again by 0.9. The 2 numbers that you get denote the heart rate range used in aerobic exercise prescription that is, between 60 per cent to 90 per cent of the predicted maximum.
Beginners and deconditioned participants should exercise at lower intensities (between 50 per cent to 60 per cent of the predicted maximum heart rate). Healthy, somewhat conditioned participants should exercise at intensities of 60 to 75 per cent of the predicted maximum. Conditioned individuals and athletes will benefit most by exercising at 75 per cent to 90 per cent of their maximum heart rate.
You can also use subjective judgement to gauge if you are exercising at the right intensity.If you find the workload too easy and you are not breathing hard enough, increase the intensity. On the other hand, if you are gasping for breath and find the workload too hard, decrease the intensity.
The easiest way to measure your heart during exercise is with a heart rate monitor. There are several different styles and brands available in the market today. A heart rate monitor allows you to check and monitor your own intensity. However, if an electronic heart rate monitor is not available, you can count the number of beats in minute that you get by palpating the radial pulse that can be felt on the underside of the wrist.
Source: moneycontrol.com
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