Exercise Intensity – Making the Most of Your Workout
If you are going to spend time exercising, you better be getting the most out of your workout. There is some confusion on what actually constitutes a ‘good workout’. How do you know when you’re reaching peak exercise intensity. When exercising, keep in mind that it’s best to work smarter, not harder. Are you getting the most out of your workout?
Coined by the American Council on Exercise, the rate of perceived exertion (RPE) is a scale of how hard you think you are working out. People are often their own worst enemies when it comes to limiting themselves. They may think they are pushing themselves as far as they can go, but this is often not the case. One way to increase your exercise intensity is by kicking up your RPE. Think about it as a scale from 1 to 10. On a given day, if you think you are only capable of an ‘8,’ just try to bring your perceived exercise intensity to a 9. You might surprise yourself.
For those looking for a more objective measurement of exercise intensity, try using a heart rate monitor. In the age of the Fitbit and other exercise monitoring equipment, it is easier than ever to monitor your heart rate. With some heart rate monitors, you can not only measure your heart rate in real time, but you can also learn how many calories you burned while working out.
To maximize your exercise intensity, first you need to find out your maximum heart rate. To calculate this number, subtract your age from 220 if you are male and 226 if you are female. Once you have your maximum heart rate, you can compare your temporary heart rate (from your heart monitor) as a percentage. Are you hitting your maximum heart rate, or are you coming up short? You can use these calculations to adjust your workout plan accordingly.
Quality is Better than Quantity
When it comes to working out, quality is way more important than quantity. Just because you work out 6 days a week for 2 hours a day does not mean you are getting the most out of your exercise routine. You could be wasting tons of time and energy by not improving the quality of your workout. For maximum efficiency, the best strategy is to maintain a high exercise intensity for a shorter amount of time.
Another important aspect of an efficient workout is variety. If you stick to the same exact routine, you will hit a plateau. One simple and affordable way to maintain a varied workout is by purchasing a home exercise machine. Good home exercise machines offer a myriad of workouts so you can switch things up throughout the week.
Do you know that sensation where your muscles feel like jello after pushing them to their very limits? This feeling signals the point at which your muscles can no longer contract and you have hit your maximum level of exercise intensity. Try to stay just underneath this threshold for the ultimate workout.
Keep in mind that this strategy comes with a safety warning. It is entirely possible to over-exert yourself, leaving you feeling dizzy, nauseated or weak. If this occurs, take a seat and slowly sip water. If the feeling doesn’t go away call it a day and eat a nutritious meal. More serious than overexertion is the risk of injury. If you feel any popping, cracking or intense pulling, stop exercising immediately and consult a physician.
Immediately following a workout with the proper exercise intensity, you will feel a large increase in your appetite. You may crave carbohydrates in order to fuel your body for maximum performance. If you are extremely hungry after exercising, you likely got a good workout in.
The Exercise Intensity of a V Dip
If you are looking for the ultimate workout, you need to stay on the cutting edge of home exercise equipment. The VDip Power Station is a revolutionary home exercise machine that offers a myriad of challenging workouts all in one unit. Inspired by fitness legend Vince Gironda, the VDip Power Station has unique V-shaped bars that give a more powerful workout than typical parallel dip bars. Contact us today to join the V Dip Power Movement!