Craig Pepin-Donat
See book keywords and concepts |  Monitoring your exercise intensity with your heart beats per minute is a good barometer to gauge your activity, but if your goal is weight loss, focus on calories burned. Though some people swear by heart rate monitors to track their beats per minute during exercise, I have been working out for about 30 years and have only used a heart rate monitor a few times. It is just another expense that you don't need especially if you are exercising on a piece of quality cardio equipment which will monitor your heart rate when you are holding the hand grips. |
John J. Ratey, MD
See book keywords and concepts |  The kinesiologist Ekkekakis has focused much of his research on the relationship between exercise intensity and discomfort. People vary as to how they feel leading up to the shift from aerobic to anaerobic metabolism, but he has found that once they cross the line almost everyone reports negative feelings on psychological tests and high ratings on scales of perceived exertion. It's your brain putting you on alert that there's an emergency. The point is, if you feel lousy even at lower intensity levels, don't take on interval training in the early stages of your new routine. |
Steven V. Joyal
See book keywords and concepts |  A gradual, persistent increase in exercise intensity is the way to go.
?Four minutes of cooldown using dynamic stretching and/ or static stretching.
That's it! You've just completed your combined aerobic and anaerobic conditioning program for the entire day, with flexibility and joint mobility training as well. We recommend you do this routine every other day, at least three times and preferably four times per week. This program will work even better if you incorporate some strength training, which we explain in this chapter as well. |
Bottom Line Health
See book keywords and concepts | | Talk Test' Means Better Exercise
Gauge your best level of exercise intensity with the talk test. If you can converse easily while exercising, you aren't working hard enough for maximum benefit. If you can't talk at all, then you are exercising too hard. When you just begin to have trouble speaking due to the intensity of the exercise, you are probably working at 80% to 90% of your maximum heart rate—the level for optimum benefit.
Carl Foster, PhD, professor of exercise science, University of Wisconsin-LaCrosse. |
Craig Pepin-Donat
See book keywords and concepts | | The other things to look for are the incline levels which enable you to adjust the resistance during the workout, the length of stride while you are exercising, the ability to input your age, weight and resistance level so you can track your caloric expenditure and, of course, a built in heart-rate monitor so you can track your exercise intensity level.
Consumer reports have shown that once you get below the $1,000 price point for an elliptical trainer, you are starting to get into the risk category for maintenance problems. |
Ann M. Coulston and Carol J. Boushey
See book keywords and concepts |  Differential transcriptional activation of select metabolic genes in response to variations in exercise intensity and duration. Am. J. Physiol. Endocrinol. Metab. 285, El021-El027.
78. Hardie, D. G., and Hawley, S. A. (2001). AMP-activated protein kinase: the energy charge hypothesis revisited. Bioes-says 23, 1112-1119.
79. Aschenbach, W. G., Sakamoto, K., and Goodyear, L. J. (2004). 5' adenosine monophosphate-activated protein kinase, metabolism and exercise. Sports Med. 34, 91-103.
80. Widegren, U., Ryder, J. W., and Zierath, J. R. (2001). | | Heat production is directly proportional to exercise intensity, so that very strenuous exercise—even in a cool environment—can cause a substantial rise in body temperature.
To maintain water balance, fluid intake must compensate for the fluid loss that occurs during exercise. Fluid intake is usually dependent on thirst feelings, but thirst (or the lack of thirst) can also be overridden by conscious control. It is important to note, however, that thirst is a poor indicator of fluid requirements or the degree of dehydration. |
Neal D. Barnard and Bryanna Clark Grogan
See book keywords and concepts |  Your doctor will help you gauge your improvement and can advise you about increasing your exercise intensity. As your endurance improves, you will find that your energy just keeps increasing, and your weight and blood sugar stay under better control.
What's Your Pleasure?
Taking a regular walk is a great way to start exercising. When you are ready to add other activities, think about which ones you might enjoy. þAerobics classes can be fun, social, and sometimes intense. þDancing is wonderful exercise, with better music than most aerobics classes. |
Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D.
See book keywords and concepts |  However, these women also decreased their exercise intensity, which likely contributed to normalization of their menstrual function.
When compared with women who menstruate regularly, women who menstruate infrequently or not at all often have lower dietary intakes of fat (especially saturated fat), protein, and total calories, as well as a greater proportion of carbohydrate and fiber in their diet.13' 14' 15 In preliminary studies of normal-weight women with no obvious eating disorders, women who experienced amenorrhea had diets described as "close to normal" but significantly low in fat. | | Fluids should be consumed prior to, during, and after exercise, especially when extreme conditions of climate, exercise intensity, and exercise duration exist.57 Approximately two glasses of fluid should be consumed two hours before exercise and at regular intervals during exercise; fluid should be cool, not cold (59 to 72° F, 15 to 22.2° C). Flavored sports drinks containing electrolytes are not necessary for fluid replacement during brief periods of exercise, but they may be more effective in encouraging the athlete to drink frequently and in larger amounts. |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
See book keywords and concepts |  See the Target Heart Rate table on page 182 to gauge your exercise intensity.
Weight Loss Winners
A recent project recruited 784 individuals (629 women, 155 men) for the National Weight Control Registry (NWCR), the largest database of individuals who have successfully achieved prolonged weight loss. Criteria for NWCR membership are that participants be eighteen years or older and that they have maintained weight loss of at least 30 pounds for one year or longer. Participants averaged 66 pounds of weight loss, and 14 percent lost more than 100 pounds. |
Gary Null
See book keywords and concepts | | They concluded that interval training does produce substantial training effects that are similar in magnitude to those produced by continuous training at half the exercise intensity but double the exercise time.7 Another team of researchers found that both resistance training (weight training) and endurance training have similar effects on "peripheral muscle force, exercise capacity and health-related quality of life in chronic obstructive pulmonary disease patients with peripheral muscle weakness. |
Carol Krucoff and Mitchell Krucoff, M.D.
See book keywords and concepts |  For those who are able or "cleared" to exercise vigorously, boosting exercise intensity may result in even more benefits to the cardiovascular system. For example, research has shown that trained endurance athletes have more flexible arteries that expand more and become larger than those in unfit people. A 1993 Stanford University study, reported in the American Heart Association's scientific journal, Circulation, showed that the coronary arteries of longdistance runners can dilate to about twice the size of similar arteries in sedentary men. | | There are two basic ways to determine the proper exercise intensity for you to achieve this training effect:
1. Perceived exertion. Find a pace you consider "moderate" to "somewhat hard," where you can feel that your heart rate has gone up some, but it's not racing. You should be able to carry on a conversation without becoming breathless. On a scale of 1 to 10 (with 1 being "very, very light" and 10 being "extremely hard"), about 4 to 7 is a desirable intensity range. | | If you find checking your pulse too bothersome, another method of determining exercise intensity is "perceived exertion": Work out at a pace you perceive to be moderately hard. Listen to your body, and find an intensity where you can feel your heart rate go up some, but not so much that it's racing; you should be able to carry on a conversation without becoming breathless. On a scale of one to ten (with one being "very, very light" and ten being "extremely hard"), about four to seven is a desirable intensity range. |
Gayle Reichler, M.S., R.D., C.D.N.
See book keywords and concepts |  Strive to find your personal comfort zone when exercising and stay within that zone until you are physically and mentally ready to move up to a higher level of exercise intensity.
Finding Your Comfort Zone: Perception of Exercise Difficulty
Regardless of your calculated fitness level, only you can determine your comfort zone within your target heart rate range. Do this by "listening" to your body while you are exercising. You should never experience physical discomfort or pain. |
Carol Krucoff and Mitchell Krucoff, M.D.
See book keywords and concepts | | If you do have complications, it's important to discuss the effect of your exercise intensity and type. For example, people with severe retinopathy (diabetic eye disease) may need to avoid activities that jar the head, such as karate, or that lower the head, such as certain yoga poses.
As stated earlier, anyone with diabetes should consult a physician before embarking on an exercise program, to identify any underlying cardiovascular disease or related complications. This is likely to include a stress test for anyone who wants to start a program of vigorous exercise. |
Michael T. Murray, N.D., Joseph E. Pizzorno, N.D.
See book keywords and concepts |  Peak sustained exercise intensity was targeted at seventy-five to eighty percent of maximum heart rate (see A Healthy Lifestyle for description). A control group of seventeen men (mean age: forty-four years) participated in organized walking at a moderate pace for sixty minutes per day, 4.1 days per week on average. Each subject maintained a daily diary of exercise, diet, smoking, and sexuality during the first and last months of the program.
As with many other studies, beneficial effects of regular exercise on fitness and coronary heart disease risk factors were demonstrated. |
Textbook of Natural Medicine 2nd Edition Volume 1Michael T. Murray, ND
See book keywords and concepts | | It has also been suggested that exercise intensity is the triggering factor, and that climatic conditions modify the severity of the EIA. In the study by Noriski et al,109 it was found that the higher the intensity, the more severe the EIA.
Exercise therapy for asthma was not generally accepted as a treatment 10-15 years ago, due to the 40-95% rate of exercise-induced bronchospasm in asthmatic children exercising at school or on a playground. |
Gayle Reichler, M.S., R.D., C.D.N.
See book keywords and concepts | | Strive for Balance but Remember to Pace Yourself
At all exercise intensity levels, vary the type of exercise you do. Variety is important for several reasons: It keeps up your interest, challenges your body in different ways, and also works your muscles differently to promote balanced, total body fitness. But whatever exercises you do, don't push yourself too hard or attempt a workout regimen that is too difficult for your body's current fitness level. |
Arthur C. Upton, M.D.
See book keywords and concepts | | It also is not necessary to reach your "target" heart rate, although fitness benefits, such as boosting aerobic capacity and muscle mass, do require that higher level of exercise intensity (see Chapter 22, "The ABCs of Staying Healthy").
If you are sedentary and forty years old or older, you should consult your personal physician to determine a safe starting level of exercise. Stress tests are necessary for those who have had a heart attack and are beginning a workout program. |
Gayle Reichler, M.S., R.D., C.D.N.
See book keywords and concepts | | If your body cannot tolerate the exercise intensity at which you are working, you may experience some serious physical reactions. Below are some general signs of exercise intolerance.
General Signs of Exercise Intolerance
If any of the symptoms listed here occur during or after exercise, consult your doctor or go to your nearest medical facility as soon as possible.
* Pain or pressure in the chest, the arm or the throat during or immediately after exercise. If this occurs, go to the nearest emergency room. These may be signs of a heart attack. |
Carol Krucoff and Mitchell Krucoff, M.D.
See book keywords and concepts | | In a "technical bulletin," ACOG acknowledged that "there are no data in humans to indicate that pregnant women should limit exercise intensity and lower target heart rates because of potential adverse effects." This new advice gave the green light to pregnant women without obstetric or medical complications to continue to exercise.
As a result, "active women sighed with relief," says Judy Mahle Lutter, president of the Melpomene Institute, a Minneapolis-based organization specializing in health issues affecting physically active women. |
Schuyler W. Lininger, Jr. DC
See book keywords and concepts |  Fluids should be ingested prior to, during, and after exercise, especially when extreme conditions of climate, exercise intensity, and exercise duration exist.23 Approximately two glasses of fluid should be consumed 2 hours before exercise and at regular intervals during exercise; fluid should be cool, not cold, (59-72 degrees F). Flavored sports drinks containing electrolytes are not necessary for fluid replacement during brief periods of exercise, but they may be more effective in encouraging the athlete to drink frequently in larger amounts. |
Phyllis A. Balch, CNC
See book keywords and concepts |  LM To prevent stress fractures during athletic training, it is important to build exercise intensity gradually. Stress fractures are more common among sedentary people who attempt a rigorous exercise program right off the bat. However, even among older people, regular weight-bearing exercise, such as light weightlifting, helps increase bone density and reduces the risk of fracture.
þ See also osteoporosis in Part Two.
Fungal Infection
See athlete's foot; ringworm; yeast infection. See also under nails, infected. |
Textbook of Natural Medicine 2nd Edition Volume 1Michael T. Murray, ND
See book keywords and concepts | | As the exercise intensity increases, glycogen becomes more important than FFAs, contributing twice the energy at 80% maximal work capacity and virtually all at 100%. While within the aerobic limit, glycogen is metabolized in the cytoplasm to pyruvate, which then enters the citric acid cycle. When sufficient oxygen is not available, in anaerobic metabolism, energy is produced by glycolysis (only 5% as efficient), and pyruvate is reduced to lactate instead of entering the citric acid cycle. | | At the maximal exercise intensity, treatment with L-carnitine increased both maximal oxygen uptake and power output. The authors also reported that, at similar exercise intensities, oxygen uptake, carbon dioxide production, pulmonary ventilation and plasma lactate were reduced in participants receiving L-carnitine.115
While some of the results with L-carnitine supplementation have been promising, not all research is in agreement. | | Several factors influence gastric emptying, including exercise intensity and the carbohydrate composition of the solution.144 The gastric-emptying rate might also be influenced by the caloric content, volume, osmolality, temperature, and pH of the ingested fluid; metabolic state and biochemical individuality of the athlete; and the ambient temperature.145
The caloric content of the ingested fluid might be the most important variable governing gastric-emptying rate. At rest and during running, water has a faster gastric-emptying time than all other drinks. | | Carbohydrate ingested during exercise appears to be readily available as a fuel for the working muscles, at least when the exercise intensity does not exceed 70-75% of maximum oxygen uptake.153 Rating of perceived exertion is reported to be higher in athletes consuming water than in athletes consuming carbohydrate drinks. |
William Evans, Ph.D., and Irwin H. Rosenberg, M.D., with Jacqueline Thompson
See book keywords and concepts |  Do the same concerning your exercise intensity.
(Fill in, please.)
Day
3:
Walk or cycle for a total of 20 minutes in Increase your two separate sessions. pace slightly. If
you're 12, aim for 13 or 14.
(Fill in, please.)
Day 4:
Repeat: Walk or cycle for a total of 20 Aim for 13 or minutes in two separate sessions. 14.
(Fill in, please.)
Day
5:
REST. If you feel restless and want to do something, just walk or cycle for one 10-minute session.
Day
6:
Today, undertake two 15-minute Moderate: 13 or sessions—or three 10-minute ones. 14.
(Fill in, please. |
page 1 of 2 | Next ->
FAIR USE NOTICE: The research quoted here is provided under the protection of Fair Use provisions and published by the 501(c)3 non-profit Consumer Wellness Center for the purposes of public comment and education. Authors / publishers may submit books for consideration of inclusion here.
TERMS OF USE: Read full terms of use. Citations of text from NaturalPedia must include: 1) Full credit to the original author and book title. 2) Secondary credit to the Natural News Naturalpedia as a research resource and a link to www.NaturalNews.com/np/index.html
This unique compilation of research is copyright (c) 2008 by the non-profit Consumer Wellness Center.
ABOUT THE CREATOR OF NATURALPEDIA: Mike Adams, the creator of this NaturalNews Naturalpedia, is the editor of NaturalNews.com, the internet's top natural health news site, creator of the Honest Food Guide (www.HonestFoodGuide.org), a free downloadable consumer food guide based on natural health principles, author of Grocery Warning, The 7 Laws of Nutrition, Natural Health Solutions, and many other books available at www.TruthPublishing.com, creator of the earth-friendly EcoLEDs company (www.EcoLEDs.com) that manufactures energy-efficient LED lighting products, founder of Arial Software (www.ArialSoftware.com), a permission e-mail technology company, creator of the CounterThink Cartoon series (www.NaturalNews.com/index-cartoons.html) and author of over 1,500 articles, interviews, special reports and reference guides available at www.NaturalNews.com. Adams' personal philosophy and health statistics are available at www.HealthRanger.org.
|
 |
Refine your search
with Exercise intensity...
...and Concepts:...and Fitness
...and Training
...and Program
...and Minutes
...and Benefits
...and Week
...and Range
...and Time
...and Activity
...and Complications
...and Anatomy:...and Body
...and Heart
...and Muscles
...and Arteries
...and Cardiovascular
...and Bone
...and Liver
...and Muscle
...and Bile
...and Blood
...and Key Health Concepts:...and Exercise
...and Health
...and Disease
...and Problems
...and Causes
...and Symptoms
...and Medications
...and Treatment
...and Diet
...and Chemicals
...and Physiology:...and Effect
...and Rate
...and Pregnancy
...and Reduces
...and Changes
...and Increase
...and Effects
...and Levels
...and Sore
...and Increases
...and Adjectives:...and Regular
...and Physical
...and Personal
...and Cold
...and New
...and Total
...and Healthy
...and Serious
...and Balanced
...and Difficult
|
Related Concepts:
Exercise
Body
Fitness
Heart
People
Training
Heart rate
Program
Women
Comfort
Aerobic
Minutes
Effect
Muscles
Benefits
Light
Sedentary
Men
Rate
Exercise program
Week
Health
Regular
Target
Time
Pregnancy
Range
Pain
Working
Physical
Arteries
Athletes
Reduces
Activity
Cardiovascular
Diabetes
Complications
Personal
Disease
Bone
Work
Workout
Walking
Risk
Regular exercise
Changes
Heat
Liver
Vitamin A
Increase
Target heart rate
Fractures
Cold
Experience
Levels
Signs
Sprains and strains
New
Osteoporosis
Pregnant women
Effects
Insulin
Sexuality
Total
Study
Rest
Cardiovascular disease
Physician
Problems
Sore
Endurance
Muscle
Activities
Increases
Oxygen
Bile
Blood
Head
Example
Soda
Serious
Boosting
Symptoms
Healthy
Talk test
Cardiovascular system
Causes
Stress fractures
Interest
Difficult
Challenges
While exercising
University
Bone density
Test
Medical
Balanced
Reach
Healthy lifestyle
Active
|
Email this page to a friend
