Best Exercise Guide

By Michael Russell

There are five main methods of monitoring exercise intensity. Which method one chooses to use depends on a number of factors including the type of activity, level of fitness, and access to and ability to acquire relevant data such as heart rates and stress loads.

1. METS

A MET is a multiple of resting oxygen consumption (or functional capacity) which is approximately 3.5 milliliters of oxygen per kilogram of bodyweight per minute. The intensity of exercise can be expressed as a specific percentage (for example 60-90%) of a person’s maximal oxygen consumption. The idea is to select activities that are known to require energy expenditures at a desired level.

For example, if an individual has a functional capacity of 10 METS and desires to reach an intensity level of 60%, then the intensity required would be 60% of 10 METS which equals 6 METS.

Due to the fact that standardized tables have been developed for certain activities with regards to energy expenditures expressed in METS, this system can be very effective for those individuals who need strict supervision in their exercise programs. People can select specific activities such as canoeing or skiing and determine the related exercise intensity.

2. Intensity by Percentage of Maximal Heart Rate

Maximal heart rate can be calculated by a maximal functional capacity test using a bicycle or treadmill ergometer or by age-predicted maximal heart rate tables. These tables often employ the 220-age equation for determining maximal heart rate. This method applies the following formula:

Training Heart Rate Range = Maximal measured or predicted heart rate x 60-75% x 1.15

As an example: A 50-year-old man for whom an intensity of 60-75% of maximal heart rate is desired:

170 (age-determined maximal heart rate, 220 – age) x .60 (60% low intensity range) 102 (60% lower limit exercise heart rate)

170 (age-determined maximal heart rate, 220 – age) x .75 (75% upper intensity range) 128 (75% upper limit exercise heart rate)

Or a target heart rate of 102 – 128 beats per minute x 1.15 = 117 – 147 beats per minute.

3. Intensity by the Karvonen Formula

The Karvonen Formula is very much like the percentage of maximal heart rate method, but resting heart rate is taken into account. This formula can also be referred to as the heart rate maximum reserve method. Here is the formula:

Training Heart Rate = Maximum heart rate - Resting heart rate x Desired Intensity (50-85%) + Resting heart rate

For example, to calculate the target heart rate for a 40-year-old person with a resting heart rate of 80 beats per minute at an intensity level of 70%:

220 – 40 = 180 (predicted maximal heart rate) - 80 (Resting heart rate) 100 (Heart rate reserve) x .70 (70% intensity) 70 + 80 (Resting heart rate) 150 (Target heart rate at 70% of heart rate reserve)

4. Intensity by Perceived Exertion

Assigning a numerical value from 6 – 20 of perceived (and therefore subjective) feelings of exertion is another method of measuring intensity. This is sometimes called the Borg Scale because it was originally developed by Dr. Gunnar Borg. This method takes into consideration an exerciser’s perceptions of exercise fatigue, including psychological, musculoskeletal, and environmental factors.

The ratings of perceived exertion (RPE) are assigned a number from the Borg Scale with 6-7 being extremely light and 19-20 being very hard. Thus, an RPE of 12-13 would correspond to approximately 60-79% of maximal heart rate or 50-74% of maximal oxygen consumption or heart rate maximum reserve.

The Borg Scale starts at 6 to correlate with exercise heart rates. For example, an RPE of 6 would approximate a heart rate of 60 and an RPE of 15 would approximate a heart rate of 150. This scale has recently been revised with a 0-10 rating scale that is somewhat easier to use.

5. Intensity by the Talk-Test Method

This is also a subjective test and it is very useful in determining the comfort zone of aerobic exercise intensity. Individuals should be able to maintain comfortable and rhythmic breathing patterns during all phases of a workout session to ensure safety. This is an especially effective technique for beginners, but advanced trainees who progress to higher intensity levels may find this method too conservative.

Michael Russell Your Independent guide to Exercise Best Exercise Guide Article Source: http://EzineArticles.com/?expert=Michael_Russell

By Dave Poon

Losing weight is not very easy. It takes determination to achieve the weight that you desire. It is always recommended to eat healthy foods and take exercise. However, you may also try adding herbs for weight loss in your plan. These are not replacements for healthy foods and regular exercise, but herbs for weight loss will aid you in the process.

Usually herbs are used for losing weight because they:

• make your digestion and metabolism efficient

• help the body in burning more calories

• decrease your appetite

• make the body excrete water

• help in overcoming emotional problems due to eating

Herbs for weight loss may work with someone does not guarantee that they will also work for you. Herbs have different reactions to a human body. If you plan to use herbs to help you lose weight, please consult your doctor to get information about the herb you would like to take. Also, your doctor can suggest appropriate herbs for weight loss that is suitable to your body and condition.

Here are some of the popular herbs for weight loss and information about them.

Bitter Orange

This herb will decrease your appetite, thus your food consumption will be lower causing you to lose weight. However, they can cause heart problems (irregular heart rate, attacks & stroke), high blood pressure, insomnia and may sometime lead to death. Its long term effect is still being studied.

Cayenne

This is commonly known as hot pepper or chili pepper. This herb is mostly used today not only for medicinal purposes but for weight loss as well. Sweating and a rush of adrenalin are some of the effect of this herb. But, always be careful when taking this herb because excessive use can cause intestinal tract irritation.

Ephedra

Quite similar to bitter orange, it also decreases your appetite. It can cause heart problems, high blood pressure, sleeplessness and death. They have been banned in the market but can still be bought on the internet.

Green Tea

Taking green tea will help you lose weight by increasing your metabolism and decreasing your apetite. But green tea has a large percentage of caffeine. They can also cause diarrhea, indigestion and vomiting.

Hypericum (St. Johns Wort)

If you eat a lot when under stress, this herb is recommended because it is considered to be an antidepressant It has been used to treat nerve pain, mental and sleep disorders. Nowadays, it is used to lose weight because of its ability to control your appetite.

Citrus Aurantium

This is a commonly used Chinese herb which can convert stored fat into energy, thus, increasing the chances of a person to loss weight.

Cinnamon

It’s effect on sugar makes it helpful in losing weight because it lowers the percentage of bad cholesterol leaving the good ones the same.

There are many herbs for weight loss which can be used while having a healthy diet and enough exercise. These herbs can be additives to your food and drinks to make them easier to eat.

But remember that there are some herbs which should not be taken together if you have some health problems because they may have undesirable reactions to some medicines or to your body. So it is still best to consult your doctor or dietician about using herbs for weight loss to properly achieve a healthy lifestyle.