Check Your Exercising Intensity

If you want to lose weight, you’ve gotta do the right things for weight loss. It seems like every time I’m in the gym I see people kind of half way working out. They’ll be walking on the treadmill aimlessly or lifting the little pink dumbbells that are way too easy for them. Now I’ve got to give these people credit for even coming to the gym because they could be sitting at home with a remote in one hand and a Krispy Kreme in the other. I think they could do better though.

When you’re in the gym why not get the best return on your time investment possible? Forget about all that fat burning zone stuff; there are several studies showing that low intensity aerobic work does almost nothing for fat loss. The harder you work the better results you can expect. Do you ever wonder if you’re exercising hard enough to get the results you want?

Check out this video:

The next time you workout use the Rate of Perceived Exertion Scale below to gauge your intensity while exercising.

Level 1: Very, very, light (this is so light; you probably are sitting on the couch with a remote in hand)
Level 2: Very light, Can maintain this pace all day long
Level 3: Light, but breathing a bit harder
Level 4: Starting to sweat a little, can carry on a conversation effortlessly (this may be your warm up)
Level 5: Just above comfortable, sweating more and can still talk easily
Level 6: Can still talk, but slightly breathless
Level 7: Can still talk, but I don’t really want to, sweating more
Level 8: harder, can only keep this pace for a short time period (great for interval training)
Level 9: Very hard, want to stop
Level 10: very, very hard. An all out effort that requires every bit of energy you have. (you can only do this a few seconds then you have to stop and catch your breath)

Here’s a quick interval program that if done right will have you sweating and feeling like you actually did something and give you a better ROI on time spent in the gym.

You can do this workout on any cardio machine. Each day use a different machine or do sprints in the pool or at the park. Choosing your favorite activities will increase adherence.

5 minute warm up – gradually build up from level 3 to 5
1 minute level 9
2 minutes level 6-7
Repeat 3 times (four sets total)
5 minute cool down – gradually from level 5 to 3
Total time 22 minutes

I’d love to hear your comments below.

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