In an earlier article I highlighted the advantages of exercising at an intensity of 7 out of 10, or 70% of your maximum heart rate. The scale from 1 to 10 is known as the 'rate of perceived exertion' and I will refer to it as RPE as I explain how to improve your current cardiovascular fitness.
If we overlook the obvious then there are more benefits to exercising at higher intensities. If we use a scale of 1 to 10, where 1 is too easy and 10 is almost impossible then you should aim to exercise at a minimum of 7. At 7 it will be hard and you should sweat, but you should be able to maintain the level of difficulty for a minimum of 20 minutes. When you exercise at this intensity, changes begin to occur in your body.
I want you to imagine this is a ladder and your goal is to get to the top. Each time you slip (perhaps you miss your exercises for a couple of weeks), just get back on the ladder and keep climbing! Remember in my last article I said that you must be in this for the long haul? Well, missing a few training session does not mean you failed, it just means you lost your footing! You know that you can achieve your goals if you commit to it!
Strive to complete 3 sessions of up to 30 minutes duration each and every week starting from now! Make a note at the end of each day highlighting how you felt once you completed the exercise.
However, if you cannot maintain at least 20 minutes at greater intensity then you should reduce your level of difficulty to achieve the duration. In my opinion this is the only time you should exercise at a lower intensity (other than warm ups and cool downs). Working at 6 out of 10 will NOT encourage your body to adapt and become a fat burning machine!
We are all responsible for making the dream of 'true health' a reality around the world!
If we overlook the obvious then there are more benefits to exercising at higher intensities. If we use a scale of 1 to 10, where 1 is too easy and 10 is almost impossible then you should aim to exercise at a minimum of 7. At 7 it will be hard and you should sweat, but you should be able to maintain the level of difficulty for a minimum of 20 minutes. When you exercise at this intensity, changes begin to occur in your body.
I want you to imagine this is a ladder and your goal is to get to the top. Each time you slip (perhaps you miss your exercises for a couple of weeks), just get back on the ladder and keep climbing! Remember in my last article I said that you must be in this for the long haul? Well, missing a few training session does not mean you failed, it just means you lost your footing! You know that you can achieve your goals if you commit to it!
Strive to complete 3 sessions of up to 30 minutes duration each and every week starting from now! Make a note at the end of each day highlighting how you felt once you completed the exercise.
However, if you cannot maintain at least 20 minutes at greater intensity then you should reduce your level of difficulty to achieve the duration. In my opinion this is the only time you should exercise at a lower intensity (other than warm ups and cool downs). Working at 6 out of 10 will NOT encourage your body to adapt and become a fat burning machine!
We are all responsible for making the dream of 'true health' a reality around the world!
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