Exercise Time and Intensity
Written by Ben Bunting: BA(Hons), PGCert. Sport & Exercise Nutrition. British Army Physical Training Instructor.
--
How Much Is Too Much?
When it comes to getting fit, there are many things to keep in mind. Among them are how much time you should spend exercising and how intensely.
Cardiovascular health
Aerobic exercise is recommended for cardiovascular health and helps lower blood pressure, cholesterol, and sugar levels.
It also increases the heart's capacity and decreases the risk of type 2 diabetes. A regular aerobic program can be incorporated into your daily life, and it doesn't require special equipment.
The United States Department of Health and Human Services (HHS) recommends that adults engage in at least 150 minutes of moderate-to-vigorous physical activity per week.
This includes aerobic activities such as brisk walking, swimming, and jogging. However, studies have found that 80 percent of adults don't meet these guidelines.
To ensure that your exercise regimen is effective, it's important to make sure that you get the right combination of time and intensity. There are several ways to gauge your cardio-respiratory fitness, but all involve increasing your heart rate for a specified amount of time.
If you're just starting an exercise program, start with 15 minutes of activity. Work your way up to 30 minutes a day. After about 8 to 12 weeks, you should notice measurable improvement.
For people with health conditions such as high blood pressure or diabetes, it's also a good idea to consult with a physician before embarking on a workout regimen. Your target heart rate zone may need to be modified accordingly.
In addition to helping your cardiovascular system, cardio exercise can help you achieve a better night's sleep. Regular exercise can also help you to improve your mental and physical performance, as well as your mood.
Cardiovascular training is recommended three days a week. You'll want to choose an exercise that uses all of your muscle groups. Muscle-strengthening activities are also recommended. Strength exercises don't raise your heart rate during exercise as much, but they can still have an impact on your overall health.
Cardiovascular exercise is a great way to boost your immune system. Exercise can also help you reduce your risk of stroke. Studies have found that it may lower the risk of premature mortality from cardiovascular disease by up to 10 percent.
Aerobic activities
Aerobic exercises can take many forms, from running to swimming. These workouts can help you burn fat and boost your mood, but they can also be taxing on the body.
You should also incorporate muscle-strengthening activities into your routine rather than taking a one dimensional approach to training, this is often referred to as concurrent training.
Although muscle-strengthening exercise does not necessarily have to be aerobic, it's important to choose moderate or high-intensity workouts.
Aside from its obvious benefits, aerobic exercise can also help you manage blood sugar, lower cholesterol, and prevent type 2 diabetes.
Aerobic activity also increases the number of mitochondria in your body. These mitochondria are small cells that produce energy by using oxygen.
There are a variety of ways to measure the intensity of your exercise. For instance, you may want to perform the "talk test" to determine your maximum heart rate.
Performing this test is one of the best ways to tell if you're exercising at the right level.
Basically when you are perfroming an ectivity if you can talk freely and easily during exercise (but wouldn't be able to sing) then you are partaking in moderate exercise.
However, if you can say a few words, then need to pause to breath then you are performing vigerous exercise.
While it's true that your body needs rest after vigorous or high-intensity workouts, failure to provide adequate recovery can actually interfere with your body's ability to get stronger.
In addition to a good exercise routine, you'll need to consume adequate nutrition, sleep, and rest in order to recover and avoid overtraining. Luckily, you can do this at home.
However, before you jump into a rigorous workout regimen, it's a good idea to ask your doctor if you're physically capable of performing the exercises on your own. He or she can help you figure out what's safe for you and how to safely use the equipment.
The FITT Principle
The FITT Principle is a set of rules used to create an effective exercise program. Using this principle can help you to achieve your fitness goals while avoiding injury and burnout.
The FITT Principle is based on four factors that impact your training plan: frequency, intensity, type, and time. Each component of the FITT model greatly affects the others.
Frequency is the foundational factor of the FITT model. This is largely dependent on your current level of fitness and the goals you have for your workouts.
A beginner might be advised to start with 3 or 4 workouts per week, while an advanced athlete might want to increase this to five or six.
Intensity is the most difficult of the four FITT components to monitor. You can measure this in many different ways, but the heart rate reserve method is likely to give you the most accurate results.
The FITT Principle recommends performing a number of smaller activities to avoid overtraining. These may include doing a variety of stretching techniques. Stretching is a good way to prevent exercise burnout, improve flexibility, and prevent injury.
It is also important to incorporate cardiovascular and strength training into your routine.
Cardio workouts can include hiking, jogging, or cycling. Resistance training includes exercises such as pull-ups, push-ups, and sit-ups.
While the FITT principle might sound a bit intimidating, it is actually quite easy to implement. If you are in the market for a new exercise program, talk to a qualified exercise professional.
How to Measure Exercise Intensity
Exercise intensity can be measured in many ways. One is the RPE scale. It is a measure of how hard you think you are working, from resting to maximum effort.
Measuring the heart rate is another way to measure exercise intensity. In general, a higher heart rate indicates a greater exertion level. A lower heart rate indicates a less intense level.
Another measure of exertion is the rate of oxygen consumption. This is the gold standard for aerobic exercise intensity.
The higher the oxygen demand, the greater the intensity. You can measure this number with a VO2 test. However, you may need to visit a sports medicine facility to perform this test.
Measurement of intensity is important. Knowing your body's capabilities is crucial to making sure you get the most out of your workouts.
For example, if you have a medical condition or are taking medication, you need to be careful about how much effort you exert.
Measuring exercise intensity is not as simple as it sounds. Numerous factors should be considered, including stress levels, and stress management strategies.
If you need help measuring exercise intensity, consider enlisting the help of a personal trainer. They can give you advice on what kind of intensity level you should be aiming for, and how to track your progress.
In general, moderate-intensity exercise is between 12 and 14 on the RPE scale. Low-intensity exercises are those that result in no change in breathing. Examples of low-intensity exercises include lifting light weights.
The Borg Rating of Perceived Exertion (RPE) Scale
The Borg Rating of Perceived Exertion (RPE) scale measures perceived exertion and fatigue during physical work. It is used in sports medicine and occupational health and safety.
This scale was developed by Gunner Borg in 1982. It is a simple numerical list of six to twenty points. An individual chooses a number from the scale and uses it to rate his/her exertion.
A point of six is correlated with an average heart rate of sixty beats per minute in a healthy adult. For instance, a person who is able to talk easily for hours would have an RPE of 6.
On the other hand, a person who is unable to speak for a brief period during an intense exercise would have an RPE of 10.
The Borg Rating of Perceived Excertion (RPE) scale is widely used in sports and occupational health and safety. Besides measuring the level of exertion, it can also be used to measure subjective somatic symptoms.
For a person to determine his/her intensity of activity, the person should assess his/her feelings of fatigue, muscle fatigue, breathing pattern, and sweating. There are a number of ways to accomplish this, but most people prefer to use the Borg Scale.
However, a person should be careful not to overestimate his/her exertion or over-focus on the feeling of breathlessness. Instead, it is best to assess multiple sensations at a time. If one is causing you a lot of distress, you should slow down your activity to a moderate level.
The Accuracy and Reliability of Repetitions in Reserve
Repetitions in reserve (RIR) is a method of measuring the number of repetitions you could perform before technical failure occurs.
The number of repetitions in reserve is used to determine the load and intensity of your next set. This technique is also known as a training approach.
RIR is often performed in conjunction with MCV to improve the accuracy of 1RM estimation. However, the exact ratio between RIR and MCV is uncertain. Thus, it is necessary to quantify RIR's accuracy.
In this study, researchers examined the accuracy and reliability of repetitions in reserve in a group of elite rugby league players.
The results showed that the repetitions in reserve strategy had moderate-good reliability. They also found that this type of training was effective in improving performance and recovery.
A group of participants were randomly allocated to either the percentage-based or the repetitions-in-reserve training groups. Each group underwent 4 weeks of resistance-training intervention.
During the first week, the percent-based training group undertook 65% of one repetition maximum. During the second and third weeks, the loads increased to 90% of one repetition maximum.
Participants were asked to perform 8 to 10 repetitions per exercise in each of the four weeks. After performing the first set, each participant left a repetition in reserve. To assess their accuracy, they were given verbal instructions to predict how many repetitions were remaining.
Accuracy was measured by the standard error of measurement. Results showed that the number of repetitions in reserve was more accurate at close to failure than at the onset of the exercise.
On the bench press, this was the only exercise in which the number of repetitions in reserve was more reliable.
The Talk Test - An Easy Way to Gauge the Intensity of Your Exercise
Whether you're a health professional looking for a simple tool to gauge an exerciser's intensity level, a coach or a recreational athlete looking to assess your own workout, the talk test may be just what you need.
This test is an easy way to determine the intensity of your aerobic exercise. The results of a Talk Test are usually consistent across a wide range of activities and modes of exercise.
The talk test has been used by researchers to measure the intensity of cardiovascular activity in many ways.
Studies have shown that people can easily talk during moderate-intensity exercise. On the other hand, they'll find it difficult to complete a sentence during high-intensity exercise.
Researchers are continuing to investigate the value of the talk test, as well as other emerging techniques that can help physicians prescribe appropriate exercise.
These include lactate threshold, ventilation, and heart rate. However, they note that the Talk Test is one of the easiest and most inexpensive tools available for monitoring an exerciser's work.
What is VO2 Max?
VO2 Max is a fitness test that determines the amount of oxygen your body can use during aerobic exercise. It is also a great benchmark for measuring and tracking progress.
VO2 max is determined by the number of millilitres of oxygen per kilogram of body weight that your muscles can use in one minute of exercise.
The higher your VO2 max, the easier it is to sustain a given pace in aerobic activity. Achieving a VO2 max is the goal of most exercisers.
The best way to measure VO2 max is to take a test in a laboratory. Using a special gas analyzer and a mask, a physiology lab performs the test. This method is the most accurate.
Some fitness trackers, also offer a VO2 max estimate. However, this is not as accurate as a VO2 Max test. These devices are usually a two-digit score. While it may be helpful for some, it isn't a clear cut indicator of overall fitness.
VO2 max tests are available in some health clinics, universities and some gyms. VO2 max testing is a very demanding workout.
If you decide to do a VO2 Max test, make sure to choose a VO2 Max test center that is staffed by professionals. These experts will be able to assist you with any questions you have.
How to Measure Heart Rate
There are many different devices on the market to measure your heart rate. It's important to know how to use it correctly to avoid making mistakes. The best way to do this is by counting your pulses.
A pulse is pressure in arteries that your heart pushes out as it beats. You can feel your pulse in a number of places, including behind your knee and inside your elbow.
Taking your pulse is also a good way to monitor your fitness level. Increasing your cardiac output can lower your risk of developing a heart disease or heart attack.
However, if you experience sudden fatigue or dizziness, you may have a problem with your heart. If your symptoms are accompanied by chest pain, you could be having a heart attack.
In order to calculate your resting heart rate, you will need to count your beats for fifteen or sixty seconds. Then, multiply your heart rate by four. This gives you your heart rate in beats per minute (bpm).
You can also use a stethoscope to measure your pulse. Stethoscopes usually have a tip that you place in your ear. You can also take your pulse manually.
Your pulse can be easily felt in the radial artery, located on the side of your wrist closest to your thumb. It's a good idea to check your pulse on a daily basis if you have high blood pressure.
You can also feel your pulse in the carotid artery in your neck. If you're having problems feeling your pulse, you may want to try your hand in your thigh.
Lactate Threshold Measurement
Lactate threshold is one of the most important physiological variables for endurance athletes. It is the fastest pace you can run without generating more lactic acid than your body can use.
The lactate threshold is the physical activity intensity at which blood lactate increases. It is one of the most important physiological indicators of endurance performance, especially in predicting the outcome of extended cycling time trials.
Runners who have a good understanding of the lactate threshold can make adjustments to heart rate-based training zones, which can improve their performance.
Lactate threshold can be accurately measured from blood samples collected during incremental VO2max testing. This can be done in a lab or in the field with analysers. However, a more scientific approach is to measure it using treadmill intervals.
Treadmill intervals are conducted in a laboratory, where blood is drawn at the end of each period. Analysers also provide measurements of lactate and glucose.
These are compared with the VO2max value and the results are used to calculate the lactate threshold.
There are many ways to determine the lactate threshold. Some of them are invasive, such as the heart rate deflection point, and others are noninvasive, such as the rating of perceived exertion (RPE) scale.
Several researchers have developed new techniques for determining the lactate threshold.
One of them is the Dmax method. Instead of relying on the shape of the lactate curve, it relies on a third-order regression equation. Consequently, the determination of the Tlac is more objective.
Another method involves measuring the absolute concentration of blood lactate. However, this requires specialized equipment. Most individuals don't have access to a lab or a trainer, so they have to use a more practical solution.
Blood Hormones As Markers of Training Stress and Overtraining
Athletes are often exposed to stress during training. These stressors can be either physical or psychological.
They can affect body structure, posture, gait, and immune function. In addition, they can affect hormonal regulation. Various studies have investigated the signs of training stress in athletes.
The results have remained inconsistent. Some studies have shown changes in blood parameters, while others have not.
During an intensive training period, there may be a change in the concentration of hormones. The effects of these changes depend on the type of exercise, the duration of the training, and the intensity of the exercise.
However, in general, the levels of catecholamines are associated with the intensity of exercise. Increasing levels of plasma catecholamines signal sympatho-adrenergic activation.
Similarly, the rate of SIgA secretion may also be altered by a training stressor.
Studies have also shown that there are differences in the hormones between healthy athletes and athletes with overtraining.
For example, athletes with overtraining showed decreased testosterone and increased levels of nocturnal urinary catecholamines. Interestingly, there was a paradoxical decrease in resting lactate and neutrophil: lymphocyte ratios.
Overtraining syndrome is a condition in which an athlete experiences an unexplained and prolonged decline in performance.
It occurs when the athlete experiences excessive physical and/or emotional strain and fails to recover sufficiently.
Several symptoms of overtraining are noted, including muscle fatigue, impaired immunity, increased susceptibility to infection, and decreased performance.
Although the relationship between overtraining and the hormones is not entirely clear, it is likely that decreased levels of testosterone and growth hormone, which are involved in energy supply, affect the synthesis of glycogen, which can lead to a slower pace of recovery.
Moreover, steroid use can affect testicular and pituitary endocrine functions.
How to recognise overtraining
In order to determine the causes of overtraining, researchers study the responses of the hormones and immunological parameters to training.
Among the biochemical indicators used to measure the performance of power-trained athletes are blood glucose, cortisol, insulin, testosterone, and acylated ghrelin.
Testosterone and acylated ghrelin have been shown to be negatively correlated with the level of cortisol.
While studies have suggested that training stress can lead to overtraining, no single test is available for diagnosing overtraining.
This is because the effects of training stress on the individual's hormones are difficult to detect, as well as the lack of agreement between different assays.
One of the most important symptoms of overtraining is a lack of appetite.
Studies have indicated that athletes experiencing training stress experience increased whole body fatigue, which is measured by the VAS. But studies have not examined the effects of training on appetite.
Athletes who experienced overtraining showed decreased levels of salivary immunoglobulin A.
Another hormone to watch for is the cortisol, which is released by the pituitary gland when the body undergoes sympathetic stimulation. As with the other hormones, cortisol levels may be increased during a training stressor, but this effect is short-lived.
Other hormones that can be monitored during training include thyroid hormones. Thyroid hormones, such as estradiol/progesterone, can be elevated during a training stressor.
Cardiorespiratory fitness also improves your cognitive function. Research has also shown that regular aerobic activity can reduce the rate of brain shrinkage in older adults.
Impaired Pituitary Hormonal Response to Exhaustive Exercise in Athletes
Overtraining syndrome (OTS) is an illness that can cause athletes to suffer from decreased performance. The underlying cause is excessive training load and inadequate recovery.
However, the pathophysiology of OTS is not fully understood. Studies suggest that an impaired hormonal response to exercise may be the cause.
Impaired hormone responses to exercise are thought to occur as a result of impairment in the signaling from the musculoskeletal and cardiovascular systems.
This is believed to be due to a centrally located abnormality in the hypothalamus. In addition, the training stimulus to the HPA axis glands is not the same as that for sedentary healthy subjects.
Nevertheless, the HPA axis plays a significant role in sports performance. Several studies have investigated the effects of a long period of rigorous exercise on the hormones released from the HPA axis.
A study by Urhausen investigated the hormonal responses of overtrained endurance athletes. He found that the hormonal response to exhaustion was exacerbated in healthy athletes.
These results were confirmed in short-term overtrained athletes. It was also suggested that overtraining might lead to hormonal changes in the hypothalamus and pituitary.
Another study by Gabriel assessed the hormonal response of athletes to exhaustion.
This study demonstrated an increase in the pulsatile hormone GH and a decrease in the adrenocorticotropic hormone (ACTH).
GH was increased in the athletes but not in the controls. ACTH was decreased in the overtrained athletes, but was not different between rest and exercise.
A study by EROS evaluated the metabolic, clinical and hormonal behaviors of overtraining. It used gold standard tests to assess the physiological and clinical characteristics of athletes with and without OTS.
Specifically, the cosyntropin stimulation test (CTS) and the insulin tolerance test (ITT) were conducted to evaluate the hormonal response to an exercise-induced stimulus.
Tests were performed on a two-bout exercise protocol, which allowed the researchers to detect subtle differences in the athletes' status.
In this study, healthy athletes showed several physiological differences, such as higher lymphocytes and testosterone and lower neutrophils.
Additionally, the athletes showed increased nocturnal urinary catecholamines. They also exhibited a paradoxically low resting lactate level. Despite these differences, their response to ITT was similar to the OTS group.
Similarly, the free adrenocorticotropic (ACTH) and free epinephrine were not significantly different between rest and exercise.
Regardless of the origins of the alterations in the hormone responses, there is no definitive explanation for the observed results.
Further studies will be necessary to understand the mechanisms of HPA axis dysfunction. Moreover, the beneficial effects of physical activity go beyond exercise capacity and may affect multiple metabolic pathways.
The results of the present study suggest that the effects of chronic athletic training on hormonal and metabolic functions of the body are positive. These findings may contribute to improved mood and reflexes, as well as to enhanced multiple metabolic pathways.
While previous studies have shown that overtraining leads to alterations in the HPA axis, the precise mechanism is not fully understood.
This is particularly true in athletes. Nonetheless, the presence of outliers in the data reinforces the individuality of the presentation of overtraining syndrome.
Compulsive exercise can cause eating disorders
Excessive exercise can be harmful to health and lead to a variety of psychological and physical problems.
It can also contribute to eating disorders. Combined with food restriction, this can have a serious impact on someone's health. The combination can cause electrolyte imbalances and other problems.
Exercise can be addictive and is often done as a form of self-medication.
However, it's important to know the signs of compulsive exercise so that you can seek medical help if it's happening to you or someone you know. If you're an exercise addict, you may be skipping important activities like work and social events.
Compulsive exercise is commonly associated with eating disorders, such as anorexia and bulimia. But it can also be a sign of something else.
People with anorexia are often depressed and often have other eating disorders, including obsessive-compulsive disorder (OCD) and anxiety. Those with bulimia may use exercise to purge after binge eating.
In the present study, relationships between the severity of compulsive exercise and eating disorder symptoms were examined.
Specifically, compulsive exercise was found to be associated with a higher level of eating disorder psychopathology. Furthermore, the resulting EDQOL score was found to be moderately correlated with the severity of compulsive exercise.
Eating disorders are serious conditions that require the attention of medical professionals and the support of families and friends.
Identifying and eliminating unhealthy exercise can be a key to a person's recovery. A therapist can guide people with exercise addictions to a healthy lifestyle.
The relationship between compulsive exercise and motivation to change has been examined in several studies. Low motivation to change has been linked to poorer overall QoL.
Interestingly, low motivation to change is also linked to lower BMI. This is not necessarily bad news. However, it does indicate that treatment is less likely to succeed if the patient does not have a lot of drive to make a difference.
Although there are many factors that determine whether or not an individual has an eating disorder, compulsive exercise is another common coping mechanism used by those who have the disorder.
Often, this occurs in an inappropriate setting or in conjunction with other disordered behaviors.
Conclusion - How to Monitor Your Exercise Intensity
When you're first starting an exercise program, you want to start with an intensity that is appropriate to your level of fitness. Then you can gradually increase the intensity of the workouts over time.
You can use indicators like heart rate and Borg rating of perceived exertion to measure exercise intensity.
It's also important to remember that you should take breaks during your workouts. This will allow your body to heal and recover.
Some research suggests that you should always check with a physician before you begin an intense exercise program.
For example, you should consult with a medical professional if you are already suffering from a health condition such as diabetes or cancer.
A landmark study in 1996 revealed that women with a higher perceived importance of exercise were more likely to be good intensity adherents.
Likewise, women with a higher interest in exercising had a slower decline in exercise adherence.
Studies have shown that aerobic exercise is effective in preventing cardiovascular disease, improving cardiovascular performance, and improving body composition. However, high intensity workouts can be painful.
To minimize the risk of injury, you should alternate strength moves with cardio exercises.
Other indicators include speed, oxygen uptake, metabolic equivalent, and subjective intensity. These can be measured by a heart rate monitor or motion sensors.
