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How to Make Your Workouts More Effective

27/09/14

Do you monitor your exercise intensity? You should. If your workouts are too hard or too easy you may not be getting the full benefit of your efforts. You might not lose enough weight, build enough muscle, or see the changes you want to see.

To make your workouts more effective,your fitness program should include a combination of low, moderate and high intensity workouts. During each session you should monitor your effort level by checking your heart rate or your rating of perceived exertion. More info: lida daidaihua slimming capsule

The easiest way to know how hard you are working is to evaluate your rating of perceived exertion. To do so, you simply apply a number to the difficulty level of the exercise. It’s easiest to use a scale of 1-10, with a rating of ten indicating maximum exertion and a rating of one indicating complete rest.

In some fitness settings, you may hear exercisers refer to the Borg Scale of Perceived Exertion. The Borg scale ranges from 6-20, with six indicating rest and 20 indicating maximum exertion. This scale, developed by Gunnar Borg, offers descriptive labels for the different levels.

The great thing about using perceived exertion to measure exercise intensity is that it requires no equipment. It’s easy to do, and doesn’t require you to stop your activity to gauge how hard you are working. More info: lida daidaihua

The drawback is that perceived exertion is not always accurate. In fact, several studies have shown that we have a tendency to underestimate how hard we are working. This happens more often in people who are overweight or obese. Other factors such as depression, anxiety, and energy level can have an impact as well.

If you choose to use perceived exertion to measure the intensity level and effectiveness of your workouts, consider adding a heart rate measurement occasionally to check the accuracy of your rating.

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