The Set / Rep Bible. Whether you want maximal strength, hypertrophy, or fat loss, the 2. Principle to get you there faster. The 2. 4- 5. 0 Principle is the only set/rep scheme you need to avoid the most common pitfalls lifters face. Follow it and customize it from workout to workout. Learn to arrange your sets and reps to gain strength without sacrificing muscle size; to hypertrophy your muscles without losing strength; or to lose fat without burning muscle. Each 2. 4- 5. 0 chart has specific parameters to help you reach your goals. The 2. 4- 5. 0 Principle. What's your goal: strength, hypertrophy (size), or fat loss? We've all heard that certain set/rep schemes are best for each goal. While it's true that specific parameters are well- suited to an intended goal, these parameters are often pulled out of thin air. Every expert has different set/rep . I've devised key set/rep volume ranges for each one. A sufficient set/rep volume will determine whether an athlete: increases maximal strength with hypertrophy, increases hypertrophy without regard for maximal strength, or provides a sufficient stimulus to maintain muscle mass during fat loss. Depending on your main goal, your reps will range from a total anywhere between 2. With the 2. 4- 5. Principle you'll be able to: Determine which set/rep range is ideal for your goals. Figure out why a program isn't working. Add variables to constantly manipulate your program design. Pick your goal and see how to apply the 2. Principle to your training. In other words, they perform low reps with heavy weights. I blame traditional western linear periodization schemes that mandate low volumes and high loads. Anyone who's been around the iron game for an appreciable amount of time knows that linear periodization has turned out to be a lesson in futility. So let's assume that such reasoning is insufficient and manipulate maximal strength parameters to up the volume. Why increase volume? TOPIC: What Is The Best Rep And Set Range For Building Muscle? The Question. If you were looking to build muscle as fast as you can, how many sets per bodypart and. Thank you Matt! I was thinking to do cardio 3/4 times a week and cutting in diet as in the article. Later when I'll get to my desidere weight I'll start bulking. Because once you reach a certain set/rep volume threshold, hypertrophy will occur. If you seek maximal strength and hypertrophy, follow these guidelines: The 2. Principle as it Applies to Maximal Strength with Hypertrophy. Set/Rep. Loading. Most steroid users are not athletes. Between 1 million and 3 million people (1% of the population) are thought to have misused AAS in the United States. Studies in. Mass building The rep range that builds the most muscle When it comes to stacking on size, just how many times do you need to lift those weights in a given set? If you want muscle growth, the stimulus must be sufficient without overkill. A minimum set/rep volume of 36 is required for hypertrophy. The Case For Low Reps. High reps deliver big gains, right? Well, low reps have a place, too! The low-rep zone can be defined as anything between 1 rep with near. Rest. Sessions *2. RM7. 0- 1. 80 sec. Ok, so you want to get huge?! All you have to do is make it to the gym, crank out reps until you get a sick pump, head home and get on with the rest of your day, right? Week per Muscle Group. This table depicts the parameters necessary and sufficient to induce maximal strength gains with hypertrophy. Lifters often perform 3 x 3 or 5 x 3 during periods of maximal strength training. But such parameters can fall short of the minimal threshold required for hypertrophy. Going from a 3 x 3 set/rep scheme to an 8 x 3 set/rep scheme would lead to an immediate hypertrophy effect. A minimal load of 8. RM is required to recruit high- threshold motor units, while 9. RM appears to push the upper end of possible loading. Because loads greater than 9. RM are too taxing when striving for a set/rep volume of at least 2. Strength parameter options: 8 x 3, 1. These would all work well to increase maximal strength and hypertrophy. If that's you, then this section's got you covered! Merely seeking hypertrophy in a given phase of training can also benefit those who want maximal strength. Increased hypertrophy – via an accumulation of myosin and actin proteins – allows for greater force production in subsequent cycles. Hypertrophy targeted training parameters vary more than any other goal. You perform one set to failure that usually consists of 1. Therefore, a 1 x 1. On the other hand, 1. This would equate to a set/rep volume of 1. The problem? The necessary loading wouldn't be ideal for hypertrophy. To perform such a high volume, you'd have to use a load of about 6. RM. Such a load would be futile for hypertrophy training due to the fact that smaller motor units that possess suboptimal growth potential are primarily taxed. So, if you want hypertrophy, aim for the following: The 2. Principle as it Applies to Hypertrophy. Set/Rep. Loading. Rest. Sessions *3. RM6. 0- 1. 20 sec. Week per Muscle Group. If you want muscle growth, the stimulus must be sufficient without overkill. A minimum set/rep volume of 3. As you approach a load of 8. RM, a volume of 3. As loads decrease, volume must be increased to induce hypertrophy. But any volume greater than 5. RM without inducing excessive structural and neural stress. Hypertrophy parameter options: 6 x 6, 4 x 1. These would provide a powerful hypertrophy effect with the prescribed loads. If the intensity is too low, you won't maintain or increase muscle. If the volume is too high, excessive structural damage will often occur and recovery will take longer than an obese geriatric running a marathon. If you want to lose fat, then you'll also need an eating plan that forces your body into a deficit energy state. Such a state is stressful in itself, so weight- training parameters must adequately address this shortcoming. The following parameters are ideal for those who want to maintain muscle mass without inducing excessive structural, neural, and hormonal stress: The 2. Principle as it Applies to Fat Loss. Set/Rep. Loading. Rest. Sessions *2. RM6. 0- 9. 0 sec. Week per Muscle Group. The parameters would provide a sufficient stimulus for fat loss. They're tightly regulated since it's difficult to maintain a volume greater than 2. RM during fat loss phases. If you try to push the volume or intensity above these numbers, you may quickly become unmotivated (a sign of CNS stress) and excessively sore (a sign of excessive structural stress). So both volume and intensity must be tightly maintained while the rest periods are decreased a little in order to provide a slightly larger cardiovascular stimulus. Fat loss parameter options: 4 x 6, 4 x 8, 5 x 5, or 5 x 6. These will all work well to maintain muscle mass during hypocaloric eating phases. A Couple More Details. Study these parameters before your next training phase. Plan them before every workout and rotate them throughout the week. Don't perform the same parameters for two consecutive workouts. Don't be afraid to get creative, but stick to the recommended ranges. If you do, you'll be well on your way to the physique you desire. Related. Add 2. 0 Pounds to Your 1. RM Today. Related. Bodybuilding's Next Frontier. Related. 1. 0 X 3 For Fat Loss.
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Low- Carb Diet Menus. Making low- carb dinners may seem challenging when you first start to change your diet, but once you get the hang of it, it's really not hard. You are probably making a few main dish recipes that are almost diet- friendly already. Here are some tips and recipes for easy and delicious low- carb dinners. Start With What You Know. Main dishes that are old standbys and are naturally low- carb or can easily be adjusted are the best place to start. A bed of leafy greens topped with lean protein makes for a nutritious low-carb lunch that can be planned in a variety of ways. Invariably I get asked the question, “If carbohydrates are so bad, why did Try to eat a moderately low carb plan without grains or lots of fruit and natural sugars? Here are some ways to get plenty of protein and non-starchy vegetables into. The daily menus list what I actually ate each day. I post them to give you ideas for planning your low carb menus. They are not meant to be the ideal way to eat or. Look to your meals where the protein is plainly cooked, such as grilled or pan- fried meats or broiled fish. Include more vegetables instead of potatoes/rice, including substitutes like . If the plate seems puny, add a green salad with an olive oil- based dressing or a soup. Also, don't be afraid of including more healthy fat than you are used to—it will help satisfy you until the next meal. Skillet meals consisting of meat and veggies are often naturally low- carb or you can just leave out the starch or sweet sauce. Grilled foods are also a great place to start (as long as you stay away from sugary BBQ sauces). Grilled food is delicious without being fussy. And cleanup is easy! Check out: De- Carb Your Favorites. Wrapping chicken in lettuce and calling it done? Maybe you’ll get fancy and top it with salt. Pffftt, not even close The Almost Zero Carb Meal Plan is three easy. Low carb diet tips for a busy lifestyle. Easy low carb recipes and snacks. Low carb restaurant choices & tips for eating low carb on the go. To make low- carb eating into a way of life (instead of a . In some cases, the adjustments needed can be surprisingly small. Embrace Eggs. If you don't have much cooking experience, eggs are a wonderful place to start. You can eat eggs for any meal! Not only are eggs highly nutritious, they are easy to incorporate with any vegetables, cheeses, or meats to make an entirely different meal. Try a New Cuisine. Some cuisines naturally have fewer carbs than others. Traditional Greek food is often less starchy and sugary than many others and has a focus on vegetables, protein, and olive oil. When people think about France, they usually think of bread. But traditional French food is only moderate in carbohydrates. Many Asian dishes automatically become low- carb if you leave out the rice or noodles. Hunt for New Favorites. If you are on a specific diet plan, take a look at the cookbook(s) that go along with it or other low- carb cookbooks. Checking a book out of the library can help you figure out if the author's tastes are similar to your own without investing in the book too soon. Here are some other resources and some delicious recipes: Make It a Meal. Consider and enjoy these options the next time you are wondering what to have with your main protein: A Word From Verywell. To avoid spending a lot of time cooking dinner at the end of a busy day, have your vegetables chopped up and ready to go—as well as any other preparation done. That way, dinner can be prepared in just a few minutes and you're more likely to cook rather than order take- out. Linfoma: Causas, s. Hay dos tipos principales de linfoma y varios subtipos. Usualmente no hay ninguna razón obvia para una hernia, con excepción de una hernia incisional, siendo esta en si una complicación de una. 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Stirring often, cook until spinach has wilted and excess moisture has evaporated, 3 - 5 minutes. Remove skillet from heat. Once cool enough to handle, carefully blot away any excess moisture from the onion- spinach mixture with paper towels. Set aside. In a large bowl, combine turkey, egg whites, basil, oregano, salt, and pepper. Using your hands, mix well. Add cooked veggies and feta cheese to the bowl. Using your hands, mix until uniform. Evenly divide turkey mixture and firmly form into four patties. Add patties, cover, and cook for 5 - 8 minutes per side, until cooked through. If using a skillet or grill pan, work in batches, removing skillet or pan from heat between batches to re- spray. Enjoy! MAKES 4 SERVINGS. Top dukan recipes and other great tasting recipes with a healthy slant from SparkRecipes.com. Yes, on the Dukan Diet you can have your PSL and drink it too. Categories Dieting with Dukan, Recipes Tags beauty jello, bulletproof collagelatin, desserts. Dukan Diet - US, New York, New York. 88,121 likes · 114 talking about this. Official Dukan Diet Site: www.dukandiet.com Dukan Diet Shop. The Official US/Canada Website of the Dukan Diet - a low carb diet plan for healthy and successful weight loss introduced by Dr. Pierre Dukan. Dukan Attack RecipesDukan diet site. So many good recipes dukan diet site,Eat like your ancestors for better health. Find great deals on eBay for dukan diet recipes. Shop with confidence. The Dukan Diet Site provides hints, tips, recipes and information to help you lose weight using the Dukan Diet Plan. My Dukan Diet Delicious Dieting. Submit Your Recipe. Our Feeds Newsletter. Dukan Diet 7 Day PlanTaking Nature's Pulse: Section 2: B.C.'s Natural Legacy 2. British Columbia's Natural Legacy. To describe the beauties of this region will, on some future occasion be. London, 1880/1891, dodici annate complete tutte. Three-spined stickleback (Gasterosteus aculeatus). After Kuntz and Radcliffe. Figure 168.—Egg. Figure 169.—Larva, newly hatched, 4.3 mm.The three-spined stickleback (Gasterosteus aculeatus) is a fish native to most inland coastal waters north of 30°N. It has long been a subject of scientific study. WoRMS Specimens search Enter the code of the specimen you want to look up. Valid wildcards are '%' and ' Most popular fish. View videos and photos of 50 of the most popular fish in nature. Learn more about their biology, threats and conservation. Strange Science: What is Evolution? For all of recorded history, people have looked more or less the same: two eyes, two ears, a nose, a mouth, a head sitting atop an oblong body with two arms and legs. Hairdos differed, but the basic body plan stayed the same for as far back as the history books go. But they would have more hair. And maybe not quite as much smarts. They would be much better at climbing trees, though. If you went further back in time, the arms would be front legs. Even further back in time, the fur would be scales. Really far back in time, there wouldn't be any legs at all, just fins for swimming. As unlikely as it sounds, life forms from spiders to spider monkeys belong to the same family tree. Even fungus merits an invitation to the family reunion. A simple way to think of evolution is . Showing scenes from Genesis, it illustrated the contemporary explanation for how life arose. Illustration from Scenes from Deep Time by Martin J. S. Rudwick. People took a long time to figure out that evolution happened, and for many years, Western civilization relied largely on the Bible to understand how we got here. But about the same time that Anglo- Irish Archbishop James Ussher calculated his Earth- formation date of October 2. BC, some of his keenest contemporaries puzzled over just how the Bible could be literally true. Early on, the story that caused perhaps the most trouble was Noah's Flood. A religious man, Steno wasn't out to disprove the Bible; he used it as the basis for his work in piecing together old landscapes. He figured out that rocks are deposited in layers with older rocks at the bottom, and in the landscape of Tuscany, he thought he saw the events described in Genesis. In the century following his death, however, people who searched rock layers for remains of Earth's earliest inhabitants found something odd. According to Genesis, God made Adam, Eve, and all the animals first. Then Adam and Eve started a family and left plenty of descendents. Only later came Noah's Flood, which was held responsible for depositing all those weird remains, like shells, in rocks on top of mountains. If that actually happened, human remains should have appeared in the oldest rocks at the bottom of the heap, but they didn't. Human remains showed up only in the newest layers. The oldest layers of rocks held different creatures, and the further down in the heap one looked, the weirder the creatures got. All the naturalists who traveled to the New World and Australia to draw, collect, measure and catalog what lived there threatened to sink Noah's Ark with too many passengers. After all, fitting two of everything living in Europe was enough of a challenge. Squeezing in all these newly discovered creatures from newly discovered continents looked impossible. Biblical scholars went back to calculating the length of a cubit. Rather than simply relying on miracles, scholars and savants (there were few actual scientists just yet) adopted the view that God played by His own rules, so understanding nature could contribute to understanding God. And if God played by the rules, then a worldwide flood that covered the highest mountain peaks with water (and left seashells behind) would require the sudden creation and subsequent cleanup of a tremendous amount of liquid. That didn't look likely. Leonardo da Vinci himself poured scorn on such . Lead by scientists like Buffon, George Cuvier and James Hutton, the men (few women could participate then) who studied rocks and fossils accepted that the Earth had been around for thousands, if not millions, of years before people came on the scene. Furthermore, many animals — giant ground sloths in South America, monstrous reptiles in England — had gone extinct long ago. So even if people continued to look to the Bible for spiritual guidance, they began to doubt it was a literal account of the history of life on Earth. Not everyone who accepted an ancient Earth necessarily accepted biological evolution. By the early 1. 9th century, the professional scientists and leisurely gentlemen who dabbled in geology or comparative anatomy entertained a variety of explanations for humanity's predecessors. Evolution was one explanation, but many savants believed a series of catastrophes had been followed by fresh creations. He suggested that organisms could acquire needed characteristics for changing environments, an idea that has been laughed off by history, but his views were actually more nuanced than modern accounts usually relate. Cuvier, regarded as the greatest comparative anatomist of his day, disdained Lamarckian . Over the next several years, he examined living and fossil organisms that gave him an insight into the ancient past. When he departed on his voyage, many of the people he knew believed in special creation, meaning that God specially created every organism for its environment. At the time, Darwin himself may have shared that belief. Early on, however, he noticed phenomena that special creation didn't explain very well. When introduced to islands, frogs often thrive, sometimes multiplying to nuisance proportions. Yet on the Gal. He instead affirmed what the French naturalist Jean Baptiste Genevi. It begs the question why they weren't created for those locations. The situation is more easily explained by the theory that life on Earth evolved, had to migrate to new locations, and would be prevented from doing so by substantial barriers. Where barriers to migration exist, different animals fill the same ecological niches. This happens again and again, with rabbits and viscachas, beavers and capybaras, and jaguars and marsupial lions filling similar niches in different locations. He planned to publish his idea as early as the 1. Robert Chambers anonymously published Vestiges of the Natural History of Creation a quasi- scientific account of organisms changing over time. The reaction was fierce. Darwin held back — and gathered more evidence to support his case. In the late 1. 85. Alfred Russel Wallace, began to see organisms in the same light as Darwin. He wrote Darwin about his idea, and Darwin realized that, if he waited any longer, he would be scooped. Darwin's notes and correspondence, and Wallace's paper were all read aloud at the same scientific meeting in 1. They spurred little reaction, but a year later, Darwin published The Origin of Species. Biology was forever changed. They're famous today not because they proposed evolution. That had already been done. They're famous for proposing a viable explanation of how evolution occurs: natural selection. When sea turtles hatch, hundreds of them poke out of their shells and head for the ocean, desperately flopping their tiny legs as fast as they can. Many of them don't even reach the water; they're picked off by seagulls instead. Once in the water, many more baby turtles become snacks for their neighbors in their new watery neighborhood. Even if they avoid becoming a meal themselves, they have to find meals of their own, and food can be pretty limited in the wild. Illustration from Evolution: The Triumph of an Idea by Carl Zimmer. Some life forms on Earth — such as some bacteria, plants, even animals — reproduce by cloning — making exact replicas of themselves. In such populations, everybody is the same. For the rest of us, sex introduces variation into a population. Darwin pondered this variation, particularly the differences between the animals that survive and pass their characteristics on to their offspring, and those that instead get snatched up in the jaws of defeat. He (and Wallace) found that the key to surviving and producing offspring has to do with suitability to the environment. Birds that need to see their prey from afar, then swoop down and snatch up a meal, benefit from keen eyesight. Hunting birds with lousy eyesight often go hungry. Lizards scurrying around in forest floor litter benefit from good camouflage and swift legs. In a (literal) pinch, the ability to part with one's tail can keep a lizard alive. Ditto an octopus arm. The scientists stocked each island with lizards that they planned to observe, careful to ensure no reptilian island- hopping. Even before that, they measured and marked each lizard, and put each (un)willing experiment participant through a fitness test on a treadmill. Some islands were sparsely populated, meaning the lizards' biggest challenge was predation. Other islands were crowded, so the biggest challenge in those places was beating the other lizards to the most calories. At the end of breeding season, the researchers sifted through their results and discovered that competition for resources was a bigger driver of natural selection than predation. Local predators turned out to be unfussy eaters. The lizards that won the chow contest on crowded islands, however, were bigger and more athletic than the survivors on un- crowded islands. Environments can change. Lakes can dry up. Weather patterns can shift. A new species of vegetation can set up camp, favoring a new color of camouflage in lizards rustling around in the leaves. Any organism that happens to possess a characteristic well suited to the new environment will do better than its peers. Over time, the new characteristic may become so preferable to the old one that the population eventually looks different from how it used to look. Genes — the inherited instructions that tell our cells what to do and tell our bodies what to look like — are passed from one generation to the next with remarkable accuracy. But every once in awhile, something goes wrong. The instructions get botched. These random mistakes are mutations. People often think of mutations as invariably harmful, but that's not always the case. Many (perhaps most) mutations have little or no effect, and some mutations are life savers. One example in human DNA is known as delta 3. 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How Much Weight Can I Lose Drinking Hot Water Best Weight Loss Supplements By Dr Oz Jonah Hill Weight Loss And Gain how.to.lose.water.weight.from.prednisone New. Fat Burning Zone HrrmcTHE WALKING SITEYOUR TARGET HEART RATEThe use of heart rate monitors is much more prevalent in the last few years and heart monitors can be purchased with a multitude of bells and whistles. Used correctly a heart rate monitor can be your best training tool. However you MUST know your maximum heart rate and your correct training zones. There is a lot of misinformation on heart rate training. If you do plan to use a heart rate monitor take the time to become better educated. The standard method to find max heart rate, used by many in the fitness industry (and posted on the wall at almost every gym) is probably the least accurate. It's a simple but unreliable method. Subtract your age from 2. Maximum Heart Rate (mhr). If you are using this method you should just probably chunk your heart rate monitor in the trash can. The Karvonen Formula is a little more accurate. You must know your resting heart rate to use this method and insert your training zone from below. The most accurate method is to find your maximum heart rate or heart rate threshold through a stress test. This type of test is usually administered by a professional. TRAINING HEART RATE To determine a Training Heart Rate using the Karvonen Formula (I like to call this your personalized zone verses the standard Target Heart Rate). Healthy Heart Zone (Warm up)--- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. You can also do a stress test on your own using these guidelines from heart rate training expert Sally Edwards. TRAINING ZONESHealthy Heart Zone (Warm up) - -- 5. The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. Up tp 8. 5% of calories burned in this zone are fats! Fitness Zone (Fat Burning) - -- 6. This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is remains up to 8. Aerobic Zone (Endurance Training) - -- 7. The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with approximately 5. Anaerobic Zone (Performance Training) - -- 8. Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 1. Red Line (Maximum Effort) - -- 9. Although this zone burns the highest number of calories, it is very intense. Only a small percentage of overall training is done in this zone, and you generally only stay in this zone for short periods. Fat Burning Zone HrrgHeart Rate Training with 5 Exercise Heart Rate Training Zones by Sally Edwards tells us the importance of heart rate training in different heart rate zones. For example, say your age is 45 and you want to figure out your target training heart rate zone. Subtract 45 from 220 to get 175 — this is your maximum heart rate. Should you work in your fat burning zone for maximum weight loss? Get the truth about the fat burning zone and how much time you should spend in it. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so. A relatively fit individual wanting to improve speed and fitness level will incorporate all the zones above at different times in their training. Less fit people and beginners will usually stay in the lower zones. MEASURING YOUR HEART RATEWearing a heart rate monitor is an easy, accurate method of checking your heart rate. If you don't have a monitor here is another easy way: The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. If you felt your heart beat 1. Counting for only six seconds is a convenient method, of course it is more accurate to count for the full 6. You can use several varieties of this method (3. The longer you count the more accurate your reading. Whatever you choose, be consistent in your method. When you don't have access to a heart rate monitor or haven't accurately calculated your maximum heart rate you can use perceived exertion as a guide. The following CDC article explains the standard Borg Scale: The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level. Perceived exertion is how hard you feel like your body is working. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. Although this is a subjective measure, a person's exertion rating may provide a fairly good estimate of the actual heart rate during physical activity* (Borg, 1. Practitioners generally agree that perceived exertion ratings between 1. Borg Scale suggests that physical activity is being performed at a moderate level of intensity. During activity, use the Borg Scale to assign numbers to how you feel (see instructions below). Self- monitoring how hard your body is working can help you adjust the intensity of the activity by speeding up or slowing down your movements. Through experience of monitoring how your body feels, it will become easier to know when to adjust your intensity. For example, a walker who wants to engage in moderate- intensity activity would aim for a Borg Scale level of . If he describes his muscle fatigue and breathing as . On the other hand, if he felt his exertion was . For example, if a person's rating of perceived exertion (RPE) is 1. Note that this calculation is only an approximation of heart rate, and the actual heart rate can vary quite a bit depending on age and physical condition. The Borg Rating of Perceived Exertion is also the preferred method to assess intensity among those individuals who take medications that affect heart rate or pulse. Borg RPE scale. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg pain or shortness of breath, but try to focus on your total feeling of exertion. Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 2. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range. Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people. Look at the scales and the expressions and then give a number. No exertion at all. Extremely light (7. Very light. 10. 11 Light. Somewhat hard. 14. Hard (heavy)1. 61. Very hard. 18. 19 Extremely hard. Maximal exertion. For a healthy person, it is like walking slowly at his or her own pace for some minutes. A healthy person can still go on, but he or she really has to push him- or herself. It feels very heavy, and the person is very tired. For most people this is the most strenuous exercise they have ever experienced. Most people in the fitness industry now use a much simpler 1. I love this explanation by Paige Waehner at About. |
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