Archive for April, 2009
Exercise Intensity – Part 1
What makes the difference how intensely my workout is? Let’s look at the differences in exercises at different intensities. Read on to find out how this can make a difference to you and how it can impact your exercise efforts. These have been divided into Zones, starting with the easiest Zone 1, for beginners, and working our way up.
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ZONE 1 |
ZONE 2 |
ZONE 3 |
ZONE 4 |
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Intensity – % of MHR |
60 – 70% |
70 – 80% |
80 – 90% |
90% + |
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Fitness Level |
Beginner – very out of shape, obese, or those with other factors limiting vigorous exercise. | Intermediate – beginner level is no longer a challenge as endurance increases. | Advanced – has good overall endurance with good heart and lung condition. | Elite – these are the top of the line athletes; very few are in this category. |
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Examples |
Housework & chores, gardening, easy level bicycling, easy water activities | Brisk walking, spinning, jogging, dancing (fast) | Running (intense), weight training, resistance training | Marathon type of training. |
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Best For |
Starting and building your workout habits, fat burning, beginning your warm-up routine. | Fat & calorie burning, increasing stamina and endurance, improving heart and lung health. | Calorie burning, advancing current level of endurance and dramatically improving heart and lung health. | This level should only be attempted by top-level athletes with clearance from and under the supervision of their physician. |
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Benefits |
Most tolerable by majority of population, least risk of exercise-related injury, burns the least amount of calories overall, but > 50% of the burned calories come from stored fat. Most people can exercise comfortably in this Zone. | Burns more calories than Zone 1, around half of burned calories come from stored body fat. Most people can exercise in this Zone and remain in the upper limits of their comfort zone. Helps energize you without leaving you exhausted. | Burns more calories than Zone 2, but most come from recently eaten carbohydrates (glycogen stored within the body). However, the increase in metabolism lasts long after the exercise is done (we’ll explore this further in another article). | Burns the highest number of calories which come from glycogen stores, but is very intensive. Residual metabolism boost. |
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Cons |
No residual increase in metabolism | No residual increase in metabolism | Increased risk for exercise related injury | Very, very difficult. Cannot be maintained for long periods. |
Comments ClosedTop 10 benefits of exercise – Look better
Tip #10 Look better
Exercise will make you look and feel better! When you look better you’ll have greater self-esteem and confidence. Do you really need another reason?
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Comments ClosedTop 10 benefits of exercise – Sexual performance
Tip #9 Sexual performance
Exercise can lead to an improved or can rekindle a non-existent sex life. To tired to be intimate? Not comfortable with your body? Exercise can help by making you look better, feel better, and increasing your stamina – giving your sex life a big boost.
Tomorrow’s tip #10, look better.
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Comments ClosedTop 10 benefits of exercise – Longevity
Tip #8 Longevity
Exercise gives you greater longevity. It has been proven countless times that regular exercise helps you the added benefit of a longer, healthier life. Period.
Tomorrow’s tip #9, sexual performance.
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Comments ClosedTop 10 benefits of exercise – Memory
Tip #7 Improved memory
Exercise helps improve thinking and memory. Using your body regularly helps the body create and maintain neural pathways, so physical activity benefits your brain as well as your body.
Tomorrow’s tip #8, longevity.
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Comments ClosedTop 10 benefits of exercise – Cardiovascular
Tip #6 Cardiovascular
Exercise improves your heart and lung function. Aerobic exercise of any kind benefits your cardiovascular function by increasing your lung capacity and strengthening your heart.
Tomorrow’s tip #7, memory.
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Comments ClosedTop 10 benefits of exercise – Weight loss
Tip #5 Weight loss
Exercise increases weight loss and weight management. Unfortunately for couch potatoes, weight loss requires exercise. There’s no getting away from that fact. But exercising regularly boosts your body’s basil metabolic rate with the benefit of goal weight maintenance.
Tomorrow’s tip #6, cardiovascular.
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Comments ClosedTop 10 benefits of exercise – Metabolism
Tip #4 Rev of your metabolism
Exercise will rev up your metabolism. Regular exercise, particularly anaerobic exercise, can boost your metabolism for hours after you’ve completed your routine. Toss muscle building exercises into the mix and you’ll get an added metabolism benefits.
Tomorrow’s tip #5, weight loss.
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Comments ClosedTop 10 benefits of exercise – Better Mood
Tip #3 Better Mood
Exercise lifts your mood as it has a powerful antidepressant effect. Various chemicals released by the brain help to control mood. What you’re doing influences which chemicals are released, exercise plays a great role in what the brain give you.
Tomorrow’s tip #4, metabolism.
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Comments ClosedTop 10 benefits of exercise – Sleep better
Tip #2 Sleep Better
Exercise helps you get a better night’s sleep. Researchers have found that a benefit of regular exercise, particularly in the afternoon, can help you sleep easier at night.
Tomorrow’s tip #3, mood.
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