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 Basics
from PhysiCore's Personal Training Services
There are two basic techniques in monitoring how hard you exercise:
- Measuring your exercise heart rate
- Assessing how hard the exercise feels can be very effective
in helping you to keep your exercise comfortable, safe and effective.
What is perceived exertion?
Perceived exertion is your experience of the feelings caused by
exercise. A perceived exertion scale is used to rate these feelings
of exertion.
Very very light walking is like a slow evening stroll, perhaps
holding the hand of a small child. Not even close to huffing and
puffing, it could go on for a long time (for you, not the child).
As you pick up the pace, you can make it feel "Very Light"
then "Fairly Light" and with a bit more effort, "Somewhat
Hard." As you pass through "Fairly Light" you are
getting enough aerobic stimulus to be able to call it "aerobic
exercise." If you were to check your heart rate at that point
you can pretty much be assured that is the lower limit of your aerobic
exercise heart rate range.
As you move faster you can make your effort feel "Somewhat
Hard," then "Hard." "Hard" is where your
breathing is beginning to take off and the exercise is beginning
to feel uncomfortable. Your heart rate that corresponds to the feelings
around "Hard" would be the upper limit of your aerobic
heart rate range.
This will give you another method of keeping your exercise comfortable
yet effective.
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What is the talk test?
The talk test is the easiest method of monitoring how hard to exercise.
When you are exercising so hard that you are huffing and puffing
and you would be unable to carry on a conversation with someone
near you, then you are exercising too hard to keep it aerobic. Certainly
your breathing rate should be increased a bit during aerobic exercise,
just not so much that you are huffing and puffing and not able to
converse.
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 Duration:
Allow yourself to error on the side of caution when it comes to
the length of time you exercise, especially at the beginning. While
you may have the endurance to increase the time of your sessions,
your joints may not be ready for it. Consider doing a little less
than you think you are able. This allows your fitness of your joints
to catch up with that of your heart and lungs.
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 Frequency:
Exercising enough days in the week is probably the biggest challenges
of beginning and inconsistent exercisers. It is very imporatant
to schedule your exercise and give it the same commitment as you
give all your other appointments. Use the flexibility of PhysiCore's
training schedule and staff to help yourself develop a consistent
habit.
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Mobility:
Stretching is a key component of a balanced fitness program. Here
are some of the benefits you will receive:
· increases your range of motion
· helps prevent injury
· improves performance and posture
· reduces stress and promotes relaxation
· keeps your body feeling loose and agile
Although there are a few different forms of flexibility training,
static stretching is the safest and most effective method for most
people.
Static stretching involves a slow, gradual and controlled stretch
to the limit of your full range of motion. The stretch is held for
10 to 30 seconds and should feel like you are stretching the muscle,
but definately without any pain or even discomfort.
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Some
individuals only need a few training sessions to get them motivated.
Other people know they won't commit themselves unless they have
an appointment with a trainer. Others want a program to perform
on their own or to have their form evaluated to prevent injury.
In any situation, the personal training partnership goes beyond
the one hour session. What do you need?
