Rate of Perceived Exertion

I am working on a new RPE chart that condenses the levels down from 10 to 5.  Any suggestions to what I have so far?

What is Rate of Perceived Exertion?

If this is confusing to you, don’t worry.  You can use the Talk Test to get a good idea of how hard you are working. If you can communicate briefly with the instructor or your neighbor while you are working out, you are probably working within your range.  If you cannot talk at all, you should probably slow down.  If you can carry on a full conversation you are most likely exercising below your target range.

When considering how you move through the water, keep in mind that bigger people have to work harder to perform same movement because of bigger plane presented to the water.  So what may be perceived as difficult for one person may be easy for another.  The beauty of working out in the water is that the exercises can be adapted to work for everyone.

A number of sources say that for optimum fitness, exercise should be done minimum of 3 times a week at 60%-80% of maximum target heart rate and at a level between 3 and 4 on the RPE scale below:   

How hard do you feel you are working?

1 you could sing the chorus of a song without breathing hard
2 you can talk pretty easily
3 you can answer a question, but not comfortably carry on a conversation
4 you have to take a breath between every word you say
5 you are working hard and have to concentrate on your breathing


For example: 

Suzie may be jogging along and feel that she is working at a moderate pace. 

Joan thinks that Suzie’s ‘moderate pace’ seems very hard and she is struggling to keep up with Suzie.

Joan needs to slow down and adapt her pace to her perception of a moderate level. 

Remember:
- Everyone is different.
- Don’t try to keep up with the person next to you, work at your own pace.
- Start slowly and work towards getting your fitness level improved.
- Keep in mind that the pace gets stronger and the RPE changes as a person gets in better shape.

Spring has sprung!

I thought it was past time to offer an update on my progress thus far.  

Since October, in addition to leading my three water fitness classes I have been hitting the gym three days a week.  I have tried several different programs along the way, including working out in the man-cave with my personal trainer husband.  I am no longer doing that and currently am logging 30 minutes on the treadmill and hitting the Nautilus machine circuit (16 machines I believe) and completing it in about 30-35 minutes.  

I really like this new program! I maintain a good heart rate for a minimum of an hour and feel great when I finish!

During my explorations of cross-training I have learned that it works!  I have also learned that each foray into new territory brings with it both pros and cons.  I really think it's important that you just keep moving.  Whatever you decide to do!

I've lost 16 pounds since I began this journey as well as tightening up all the important bits. Someone asked me the other day if I was eating any differently.  With the only exception being that I am trying to incorporate different grains (buckwheat, brown rice instead of white) into my already very restricted diet, I had to say no, I am not.  But that course is not for those of you who can make better choices when you eat and have a far greater variety of foods to choose from.  In your case, you will have to change your way of eating.  Be mindful of the choices you make.  Don't hit the local fast food joint if you can eat at home and control your ingredients and your portions. Know what I mean?

We went to an all-day instructor's workshop yesterday and if I was going to lead land-based group exercise, this would be a very worthwhile program.  It was called Silver and Fit and is aimed at the 65+ crowd.  It's a good workout and lots of fun. I learned some things I think will translate into the pool and will be letting them loose on my 'mermaids' in the coming weeks. They are developing an aquatic program and I'm interested in seeing where that leads.  The workshop also gave me some ideas for revisions on my book, Dry Is Not an Option and I will be working on that in the near future.  

I want to end this post with a word of encouragement for all of you who have started on your journey of weight-loss or just getting fit.   Set small goals.  You will get there!  You have already made great strides so please don't give up!