Signed in as:
filler@godaddy.com
Rating of Perceived Exertion
The Rating of Perceived Exertion (RPE) is a valuable tool for measuring exercise intensity based on how hard you feelyou’re working, rather than relying solely on heart rate or other objective metrics. Here’s why it’s useful:
1. Individualized Intensity Measurement
- Everyone responds differently to exercise; heart rate zones may not always reflect effort accurately due to stress, fatigue, or environmental factors.
- RPE allows you to adjust your workout based on your current physical state.
2. Simple and Accessible
- No need for special equipment like heart rate monitors or power meters.
- Can be used anywhere, anytime, by anyone—from elite athletes to beginners.
3. Works Across Different Exercises
- Useful for cardio, strength training, and even activities like yoga or stretching.
- Helps track intensity across different types of workouts.
4. Adjusts for External Factors
- Things like heat, altitude, sleep quality, or hydration levels affect performance.
- RPE helps regulate intensity based on how your body is responding in the moment.
5. Helps Prevent Overtraining and Injury
- Encourages listening to your body instead of pushing too hard due to rigid metrics.
- Can be used to regulate training loads and recovery periods.
6. Correlates with Physiological Markers
- Studies show RPE aligns well with heart rate, lactate levels, and oxygen consumption.
- Can be a reliable guide for endurance athletes and strength training alike.
Heart Rate Training Formulas
Standard Formula
Maximum Heart rate (MHR) - 220 - (age)
example - 40 years old
220 - 40 = 180
MHR for a 40 year old = 180
training heart rate is calculated at
(maximum heart rate x training percentage)
target HR - 65%
180 x (0.65) = 117
KARVONEN Formnula
Takes into account resting heart rate (RHR)
Heart Rate Reserve (HRR) is calculated MHR-RHR
example - 40 year old with a RHR of 65
MHR - 220-40 = 180
180-65 = 115 - HRH
training heart rate is calculated at
(heart rate reserve x training percentage) + resting heart rate
example 40 year old with RHR of 65 wants to work at 75% of MHR
115 x (0.75) = 86.25 + 65 = 151
Heart Rate Training
Heart Rate Training Zones
Why Use Heart Rate Training Zones?
Heart Rate (HR) Training Zones help optimise workouts by ensuring you train at the right intensity for your goals. Instead of guessing, you can scientifically structure your workouts based on how hard your heart is working.
1. Individualised Intensity Control
- Your max heart rate (HRmax) is unique to you, and training zones help ensure you’re working at the correct intensity.
- Factors like fitness level, age, and fatigue can influence effort—heart rate helps track real exertion.
2. Improves Performance and Efficiency
- Different zones target specific energy systems (fat-burning, endurance, speed, etc.).
- Helps maximise time spent training—ensuring you don’t overtrain or undertrain.
3. Prevents Overtraining and Reduces Injury Risk
- Training too hard all the time can lead to burnout and injury.
- Lower-intensity zones allow for recovery while still improving endurance.
4. Tracks Progress Over Time
- As fitness improves, your heart rate at the same effort level decreases.
- Helps assess cardiovascular efficiency and adaptations over time.
5. Optimizes Fat Burn vs. Performance Gains
- Lower zones (2-3) optimize fat burning and aerobic endurance.
- Higher zones (4-5) improve speed, power, and VO₂ max.
Heart Rate Training Formulas
Standard Formula
Maximum Heart rate (MHR) - 220 - (age)
example - 40 years old
220 - 40 = 180
MHR for a 40 year old = 180
training heart rate is calculated at
(maximum heart rate x training percentage)
target HR - 65%
180 x (0.65) = 117
KARVONEN Formnula
Takes into account resting heart rate (RHR)
Heart Rate Reserve (HRR) is calculated - MHR-RHR
example - 40 year old with a RHR of 65
MHR - 220-40 = 180
180-65 = 115 - HRH
training heart rate is calculated at
(heart rate reserve x training percentage) + resting heart rate
example 40 year old with RHR of 65 wants to work at 75% of MHR
115 x (0.75) = 86.25 + 65 = 151
Optimal Body Fat
Optimal Body fat
Why Maintain an Optimal Body Fat Percentage?
Having an optimal body fat percentage is crucial for overall health, performance, and longevity. Too much or too little body fat can lead to health risks and performance issues. Here’s why keeping it in the optimal range matters:
1. Health Benefits
Reduces Risk of Chronic Diseases
- Excess body fat (especially visceral fat) increases the risk of heart disease, type 2 diabetes, and high blood pressure.
- Optimal fat levels improve insulin sensitivity and cholesterol levels.
Supports Hormonal Balance
- Too little body fat can cause hormonal imbalances, especially in women (e.g., irregular periods, fertility issues).
- In men, extremely low fat can reduce testosterone levels and affect muscle growth and libido.
Enhances Immune Function
- Having too little fat can weaken the immune system, making you prone to illness and infections.
- Too much fat, particularly visceral fat, can cause chronic inflammation, leading to diseases.
Supports Brain & Mental Health
- Healthy fat levels are linked to better cognitive function, memory, and mental health.
- Extremely low fat can lead to depression, irritability, and brain fog.
2. Performance Benefits
Improved Strength and Endurance
- Carrying too much fat reduces agility, speed, and endurance.
- Optimal fat levels support muscle function without unnecessary weight slowing you down.
Better Recovery and Energy Levels
- Fat plays a role in energy storage and metabolism regulation.
- Athletes with too little fat may experience fatigue, poor recovery, and injuries.
Enhanced Body Composition
- Maintaining an optimal fat percentage ensures a leaner, more muscular physique.
- Important for athletes, bodybuilders, and anyone focusing on aesthetics.
3. Longevity & Quality of Life
Longer Lifespan
- Studies show that excessive body fat shortens lifespan by increasing risks of chronic disease.
- Having too little fat can also reduce longevity due to hormonal and immune dysfunction.
Better Joint Health
- Excess fat puts stress on joints, leading to knee, hip, and back problems.
- Keeping a healthy weight reduces wear and tear on the body.
Sustainable Aging
- Maintaining lean muscle mass while keeping fat at a healthy level helps prevent sarcopenia (muscle loss with aging).
What’s the Takeaway?
- Too much body fat = Health risks, sluggish performance, chronic disease risk.
- Too little body fat = Hormonal issues, poor recovery, weakened immune function.
- Optimal body fat = Stronger, healthier, and better overall well-being.