By Dr. Don Fisher
When exercising, it’s important to monitor your intensity to make sure you’re working at a pace that is challenging enough to help you reach your goals, but not so hard that you collapse.
I often tell patients to exercise at high intensity during their workouts. Sometimes I will tell them, “walk fast, like you are being chased!” Another way to say it is — walk so fast you couldn’t carry on a conversation with someone walking with you.
Try using the BEST Program Perceived Exertion Scale. The standard is the Borg Scale of Perceived Exertion, which ranges from 0-20. I decided to make it more basic and simple. I think it is a little easier to remember.
In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training (especially to gain muscle and lose fat), you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9. Working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your BEST Program PE at Level 5 or lower.
• Level 1: I’m on the sofa, watching TV and eating Cheetos
• Level 2: I’m comfortable and could maintain this pace all day long
• Level 3: I’m still comfortable, but am breathing a bit harder
• Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
• Level 5: I’m just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don’t really want to. I’m sweating like crazy
• Level 8: I can grunt in response to your questions and can only keep this pace for a short while
• Level 9: I am probably going to collapse
• Level 10: I am going to die!
The BEST thing to remember is this exertion scale can be adapted to any workout. I use it most often for treadmill workouts. You may find it helpful during your outdoor walking/ running. I sometimes apply this for swimmers who like to lap swim. Anyone who has ever seen swimmers do sprints in the pool have seen the level 7-9.
Other workouts where you can apply this exertion scale are stairclimbing, cycling, elliptical workouts and jumping rope.
Dr. Don Fisher, D.O., is a physician and the medical director of The Best Program, Inc., in Fort Lauderdale. Contact him online at www.TheBestProgram.net.