Another common method for measuring intensity is Rate
of
Perceived Exertion (RPE). This method provides a scale in which
an exercisercan subjectively determine how hard the exercise feels
while working in a target training range. Descriptive words
correspond with a 0 through
10
rating scale. The target range to
exercise
is
between 4 and 6 on the rating scale. (This
is
a great
method
to
use for those taking medications that effect one's heart
rate and for those who want to fine tune how
to
be in touch with
how their bodies respond to exercise). See the chart
to
the right.
3)
Time - the duration
of
each exercise session.
The optimum duration
of
an exercise session depends on the
intensity. Typically, the exercise session last for at least20-30
minutes, although highly conditioned individuals often train
continuously for an hour or longer. The duration
of
training
is
sometimes increased while intensity
is
decreased. This happens
early in the trainingprogram
to
prepare the musculoskeletal system
for vigorous exercise and
to
reduce the chance
of
injury.
Nothing
at
AU
Very,
Very
Weak
Very
Weak
Weak
Moderate
Somewhat
Strong
Strong
Very
Strong
Very
Strong
Very,
Very
Strong
Very,
Very
Strong
Very,
Very
Strong
REMEMBER: Use the
F.I.T.
principle
as
a guide to establish your program, however make
sure thatyou pay attention to how your body feels. Under-exercising may not be adequate for
desired results. However, over-exercising can lead
to
injuries.
The Cool Down
A gradual cool down helps prevent blood from pooling in your legs which may result in
feeling light headed and dizzy. Active contraction
of
your legs and arms during the cool down
helps pump blood back to
YOur
heart and brain.
It
is
also important to stretch your muscles
during the cool down. Use similar stretching exercise that you did during the warm up (See
muscles listed in the warm up section). Stretching in this phase can be held for a longer
period to help avoid muscle stiffness.
CLIMBING
THE
CONDITIONING
LADDER
-
!fiUGGE§TED
PROGRAMS
The programs outlined below were developed by the director
of
services at the Lutheran General
Hospital in Illinois. They were developed
to
help maintain or improve one's level
of
fitness,
depending on the current fitness level. Follow each
of
the 6 week programs as they move in
progression. Once Program V
is
achieved continue at the same level
of
intensity for continued
48
§TAR
TRAC
4SDD
TREADMILL
Dwner~s
Manual
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