How Hard Should We Exercise?

Exercise Intensity

Exercise intensity is a topic that’s largely misunderstood and often misrepresented by the “go hard or go home” brigade. I thought I’d discuss it today as (1) I’m often asked about it (2) many people get it wrong and (3) it plays a significant role in the quality of results we produce with our exercise program.

Rather than write a four-thousand word academic paper on the matter, I thought I’d give you the Reader’s Digest version and let you apply what’s relevant for you.

Here’s some cerebral food to chew on:

It’s all relative. Intensity is relative to the individual. For me, touching my toes with straight-ish legs is very intense. That is, physically hard. For Sally, the same task will require virtually zero intensity. That’s because Sally is a pipe cleaner with ears. Me, on the other hand, I’m a ceramic tile with feet. Conversely, for me to do ten push-ups might score a one out of ten on my intensity scale but for flexible Sally (who has limited upper-body strength), the same task might be ranked as an eleven. Hard or easy is about the person, not the activity.

Doing What Works. Many people simply don’t exercise their body in a manner that will facilitate change. That is, they typically stimulate their body the same way (type of exercise, program structure, equipment used, workout intensity, workout length, recovery time between sets and workouts). As a result, nothing (much) changes. If their goal is to maintain what they already have (physically), then they’re on track. If their goal is to look, feel and function different(ly), then it’s time for a change.

Be Smart. If you are new to exercise or if you are in an ‘at-risk’ category then (1) see a professional before you undertake any kind of structured exercise program (2) keep the intensity relatively low (3) don’t be impatient – it took you a long time to get where you are (physically) so you won’t undo the damage by next Tuesday and (4) leave your ego out of the decision-making process (listening boys?).

Vary the Intensity. Bodies need to be exercised at different intensity levels. Even elite athletes have easier and harder training days. In the world of exercise science, it’s called periodisation. The variety is imperative for their sustained progress. Exercising a body at high intensity all the time will lead to physical, mental and emotional exhaustion. And injury. And decreased performance. Even at the ripe old age of nearly forty , I am constantly varying the intensity of my workouts.

Me? How hard I train on a given day will depend on (1) what my plan is (2) what I’m trying to achieve through the session and (3) what my body is telling me at the time. For example, when I got out of bed this morning I felt awesome (physically) so I decided to go for a walk in my weight vest. I walked fast (about 7kph) for sixty minutes with 90lbs (41kgs) strapped to me and when I got home I was totally shagged. Not injured, just physically spent. When I started walking in my vest earlier this year, I could barely last fifteen minutes of slow walking with the 90lb load. So, even at forty-seven (okay, okay), I’m still making progress and still finding new and exciting ways to stimulate and challenge my body. And mind.

Hard Enough? Some people never work hard enough. While I don’t advocate senseless intensity, it’s true that some people never exercise at a level that will facilitate significant adaptation. That is, physical change. They simply go through the motions. My mother is seventy-one and trains four days a week at the gym. Even at her age, she stills trains at a level of intensity that sees her improving and adapting. She’s currently stronger and aerobically fitter than she was in her fifties. Remember, intensity is all about the individual.

RPE? Trainers, coaches and exercise physiologists often use a subjective scale called RPE – which stands for Rate of Perceived Exertion. We use this self-evaluating scale to gauge how hard people feel they’re working during an exercise session. While there are a few different versions of this tool, today we’re going to use the simplest: 1 to 10. Using this scale, if I’m running on a treadmill (fat chance) and I say that I’m working at ‘10’, then I’m telling you that – in my estimation - I’m working at my absolute physical max. Conversely, if I tell you that I’m working at ‘2’, I’m saying that the current workload is very easy for me. ‘5’ would mean that I’m comfortable but working, ‘7’ means I’m uncomfortable but coping and ‘8.5’ means I’m heading towards my max. Capiche?

And You? So, where should you be on the scale when you exercise? Of course I’m gonna tell you that the answer depends on a range of variables – your age, current fitness level, goals, training history, medical conditions, training environment temperature, energy levels, overall program design… and much more. What I will tell you is that some people who should ‘visit’ the ‘6-9’ range from time to time never venture past ‘5’. Sure, they think they visit ‘9’ every other day but in reality, they don’t. Simulated intensity, I call it. If you’re (relatively) fit and healthy and you’re serious about creating significant physical shift then it might be time for you to turn up the volume a little. Don’t let your desire to be momentarily comfortable stand between you and your best body.

Why We Do It. Increasing exercise intensity is not about being some kind of tough guy-girl, hero or bad-arse, it’s about (1) giving our body a reason to change (2) exploring our physical potential and (3) better results.

Simple.

FYI, my training is (typically) broken up as follows:

One third: easy (1-4 on the RPE Scale)
One third: moderate (5-7)
One third: shit-this-hurts (8-10)

Now, before anyone misinterprets anything or does anything stupid, here is some parting advice:

• Training hard for the sake of it is stupid.
• Exercise intelligently and methodically, not emotionally.
• Listen to (and observe) your body.
• Try new things.
• Ask better questions.
• Be prepared to unlearn.
• Don’t let your psychology sabotage your physiology.
• Turn up the volume on your training gradually.
• If you’re not getting results (with your current program), do something different.
• Seeking professional advice can be a good idea.

Group Hug.

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