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NCHPAD - Building Healthy Inclusive Communities

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Beginning Exerciser Example


Let’s walk through an example of a beginner to exercise and see how the numbers might change with progression:

Sam is 65 years old and has not been active for several years. He has been diagnosed with high blood pressure, but his medication keeps the pressure in a good range. His doctor has cleared him to exercise with a caution for appropriate progression. Initially, Sam began walking for 10 minutes at a time once per day.  After several weeks, he increased the number of 10-minute sessions to three per day, and several weeks after that he has progressed to walking continually for 30 minutes at a time at a moderate level. So, over the course of several months, Sam has worked up to walking 30 minutes a day, five days per week and completing 150 total minutes of moderate-intensity aerobic exercise per week! He feels great and will maintain this amount for another six months. So, how does he judge intensity?

An easy-to-use-yet-reliable method is called Rating of Perceived Exertion (RPE). Using the following chart, an individual can rate his/her perceived level of exertion. While it may not feel as clear at first, it becomes easier to judge intensity over time. Moderate-intensity activity is in the 4-6 range, and vigorous-intensity activity is in the 7-8 range.

1

Very Light Activity

Breathing not changed

2-3

Light Activity

Easy to breathe and carry on a conversation

4-6

Moderate Activity

Breathing more heavily – can carry on a conversation but it requires more effort

7-8

Vigorous Activity

On the verge on becoming uncomfortable - conversation requires maximum effort

9

Very Hard Activity

Difficult to maintain exercise or speak

10

Maximum Effort Activity

Full out effort – no conversation possible


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