RPE can set you free!!

So, lets start using the RPE scale to help you shed the weight of your clunky heart rate monitor and get more hip to the beat. YES, exercise is trendy! Use these easy steps to get you to started:

1. Calculate your target HR based on the formula:

- HR_max= 220- age in years

- For a cardiovascular response:

target heart rate = (.70)(HR_max) (low end)

target heart rate = (.90)(HR_max) (high end)

**this is your range; see this article if your goal is weight loss or improving athletic performance**

EXAMPLE: Let’s say I am 25 years old, and I want to work out to gain muscular endurance and improve my heart health. Here are my calculations:

HR_max= 220-25

HR_max= 195

Target HR (low end)= (0.70)(195)= 137

Target HR (high end)= (0.90)(195)= 176

= My HR range is 137-176

2. Make a note of these numbers and take them with you to the gym or wherever you happen to work out.

3. MEASURE and RECORD your HR at the beginning, 1/3, 2/3 and at the end of your workout. In addition, assign RPE ratings for each interval.

4. Find the RPE scale numbers which correspond to your target HR and viola! You now have yourself a targeted ‘exertion zone’ to keep you focused during your work out.

5. Finally, keep record of your HR values for comparison in the future. 3 months down the line, refer back to this article and perform this test again to see what changes may have occurred. Did you need to adjust your RPE ratings??

Make a difference with cardio!

Ever wonder whether the cardio you’re doing is making a difference on the way you look or your overall health? Stuck at a plateau and unable to move on to something new? The answer to your fitness woes may just be as simple as a standard measurement tool. Read on…

The gold standard in measurement of cardiovascular fitness is considered to be VO₂ max. VO₂ max is the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight. This means that the higher the amount of oxygen you consume during exercise, the more fit you are. The simple explanation for this is, taking more oxygen into your body means there is more O₂ being delivered into your muscles which, in turn, help them pump more efficiently. All that being said, VO_{2 max} tests require a lab and a dude in a white coat. BOO!

Next best is Heart Rate (HR). This is because studies have shown a direct linear relationship between HR and VO₂ max. But, let’s look at some of the factors that can affect your heart rate:

- Stress: stress causes a chain reaction in your body which stimulates the release of different hormones which can affect heart rate.

- Water Intake: water intake affects blood viscosity which in turn affects blood pressure and heart rate

- Body temperature: if your body is fighting anything which can cause a spike in your body temperature, your heart rate will rise

- Caffeine: caffeine raises your heart rate

- Drugs: depending on the medicine, they can either raise or decrease your HR!

So now, I know I’m contradicting myself from the post on Cardiovascular Fitness, but as shown above, heart rate can be a variable response and lets face the truth, if we have to re-calculate our ranges daily, the golden rule of path of least resistance will always prevail and we will be back to 45 minutes on the cross trainer at a resistance of 5 which hasn’t increased in the last 3 years (“and I just can’t figure out why my body isn’t changing!”)

How does any of this apply to you? Well, the RPE scale is used to measure your perceived level of exertion/intensity of exercise or activity (i.e. how hard you are working). EXAMPLE: a warm up should be between an intensity of 2-4, slowly ramping up to 6-8 (corresponding to 70-80% of HR_max) to achieve a cardiovascular effect. Researchers are still working on how strong a correlation this measure has to HR and VO₂ max, but for all intensive purposes, it has shown to be reliable, valid, safe and it is easy to use! Furthermore, they have shown that in individuals who have used it over time, the gap between HR and RPE closes and one can be used to predict the other¹. Why? Well, it could be that the more you use the scale, the better ‘in tune’ with your body you become. Alternatively, it could just be that over time, you become fit and there already exists a strong correlation between the two values in a population of highly fit individuals.

Start using this scale today! While you are doing your cardio, whatever your flavor may be (treadmill, stationary bike, walking, rowing etc.) rate how you feel during your warm up, mid way point and cool down. It is a useful tool to gauge how hard you should be working in each of these three phases. Again, to reiterate, intensities rated between 6 and 8 correspond to a positive cardiovascular response (approximately 70-80% HR_max). Working in these ranges can help you gain better endurance and cardiovascular health. This article details more benefits of cardiovascular exercise. The RPE scale can further be used to maintain yourself in aerobic zones and push you to work anaerobically when appropriate. Stay tuned for more info on this topic!

**Future posts regarding cardio work-outs will refer to this RPE scale so learn it, know it & love it! NEXT: INTERVAL TRAINING

Kravatas, SG. Tavakol, K. Concurrent validity of Borg’s rating of perceived exertion in African-American young adults employing heart rate as the standard. The Internet Journal of Allied Health Sciences and Practice. Jan 2005. Vol 3 (1).

Don’t worry, be happy now.

In 2006, depression was named as the leading cause of disability worldwide¹. Although many individuals will recognize the problem, statistics have shown that only 23% of people will seek help due to the negative social stigma attached¹. Additionally, depression can lead to an exacerbation of concurrent medical conditions and lower overall quality of life!

Well, that’s the worst of it, but keep your chin up because there is something to be done which doesn’t involve lying on a leather couch. Yep, uh huh, you guessed it! EXERCISE! Not only have studies shown that exercise can reduce depression in the near and distant future, it’s been shown to be effective across all age groups and genders³. The recommended dosage is 30 minutes x 3 to 5 days a week, but don’t fret. If that sounds too daunting, start slow and work your way up.

Some tips to help you get started:

- start slow and set realistic goals: set yourself up to work towards attainable markers for success.

- find a buddy: increasing your social interaction will in turn lift your spirits

- explore the power of positive thinking: exercise is a means to turn your life around for the better, always keep that in mind. Allow this positive energy to flow into the rest of your life.

- Learn your options: walking, running, swimming, yoga, pilates, aerobics, water polo, table tennis, golf, soccer, basketball, baseball, racquetball, squash, ETC ETC ETC. Find what is right for you!

- don’t forget to have fun!

1. Dunn Andrea L., Trivedi MH, Kampert JB, Clark CG, Chambliss HO. Exercise Treatment for Depression Efficacy and Dose Response. Am J Prev Med 2005;28(1):1-8).

Exercise=poo

Hubby said it best, “Every morning I make a deposit into the porcelain throne since I started to exercise!”(in an overly-excited totally creepy manner). Yes, its no joke, exercise can help alleviate your constipation. But how? Well, it helps to move things along in your intestines which has a double effect of reducing the amount of water that gets re-absorbed into your body, thus helping your stool stay softer and easier to…um, pass. Furthermore, getting the heart and surrounding structures (respiratory muscles) pumping helps to stimulate intestinal contractions which help keep the train chug-chug-chugging along.

Researchers are still searching for more conclusive evidence showing that movement therapy can be helpful in alleviating irritable bowel syndrome, however a study published in September 2008 revealed that IBS symptoms can be addressed with exercise. The study showed that the individuals who benefited most from this intervention were those suffering from constipation¹.

1. A. J. Daley C. Grimmett L. Roberts S. Wilson M. Fatek A. Roalfe S. Singh. The Effects of Exercise upon Symptoms and Quality of Life in Patients Diagnosed with Irritable Bowel Syndrome: A Randomised Controlled Trial. Int J Sports Med 2008; 29: 778-782.

…because your snoring wakes me up!!

While the one in our house who disturbs our precious slumber is our little rugrat, Snotface (pictured above), statistics show that 1 in 4 individuals who are married to a snorer will be forced to face another sleepless night battling the couch!

The root cause of this problem is narrow breathing passages which make an obnoxious noise in conjunction with the vibration of the muscles and tissues of the throat. Gravity has a cruel affect on this phenomenon when the individual is lying on their back, so it is advisable for snorers to sleep on their side. Furthermore, Dr. G mentions that the cure can be as simple as dropping 5-10 pounds of weight. Basic breathing mechanics require the lungs to fill with air on inspiration. This is aided by the respiratory muscles and ribs which move out and up while we breathe in and down and in while we breathe out. Losing weight reduces the effort required for these muscles to function efficiently and thus less snoring. If that’s not enough, studies have shown aerobic exercise can be effective to reduce snoring in obese children regardless of change in body mass index (BMI). So what are you waiting for? Give your significant other what they have always wanted….a good night’s sleep!!

C. Davis, J. Tkacz, M. Gregoski, et al. Aerobic Exercise and Snoring in Overweight Children: A Randomized Controlled Trial. Obes Res. Nov 2006;14:1985-1991.