Intensity measures and moving from contemplation to preparation
When leading authorities publish physical activity guidelines and health messages, they usually describe recommended levels of intensity. Intensity is a method of measuring physical activity effort. It can assess if and how beneficial that physical activity intensity is to our health. It is also a guide to possible results we may receive by being physically active at this level.
If your goal is weight loss, intensity will guide you on the optimum level to lose weight. For example, participating in cardiovascular exercise as a certain heart rate percentage is thought to use more fat as fuel.
For increased fitness, intensity guides us on the intensity level required, enabling progressive planned overload. An example is when we test our strength, from which we can calculate a training intensity percentage for our exercise.
For quality of life, it is a tool to monitor deterioration in our bodily function and ability. An example is walking up a flight of stairs. Randomly it may feel harder some days than others. However, if this task becomes continually more challenging (the measure of intensity) than in the past, it may indicate reduced fitness.
Measures of intensity
There are two approaches to measure intensity. They are subjective (of opinion or how hard it feels) and objective (real measure of data) measures. These two have a place in all aspects of our health goals.
Subjective measures
Subjective measures are a practical assessment for an individual; however, this comes at the cost of accuracy. Examples of subjective measures of intensity are the Borg scale of intensity or modified Borg scale and the word moderate.
The Borg scales use a simple numbering system from 6 – 20 (in the full scale) and the modified version from 1 – 10. The higher the number, the higher the intensity. The descriptive word moderate is used as a guide to assess cardiovascular activity. It has broad interpretations across multiple health organizations, which make clarification tricky.
Objective measures
Objective measures have greater accuracy with a reduced feasibility for the public. Examples are the Karvonen heart rate ranges and training zones, VO2 training, and strength training based on strength testing.
Heart rate ranges and training zones are a tool that marries up heart rates with health targets. Training at an individually calculated specific heart rate guides you on an intensity level percentage.
VO2 training levels are usually tested and calculated in a laboratory. There are some field tests; however, accuracy is questionable. In most cases, tests such as these examples are for sporting groups to calculate an athletic or sport training intensity.
Strength testing may measured using machine tests (dynamometer for grip strength) or tests based on the highest weight lifted once on an exercise. Percentages are calculated based on the result with the resistance program adjusted to the required training intensity percentages.
There are many more intensity measures, but keep in mind that a set intensity may not guarantee you will achieve the results that intensity level predicts.
From contemplation to preparation
Progression from thinking about change to planning change may be a challenging phase. As individuals, we are looking at change; however, we may not be sure where to start. An understanding of the motivations on why growth is driven can help move forward.
If a person has extrinsic motivation (for example, their partner wants them to be healthier) for change, it will have a limited life when it comes to ongoing momentum. When discussing with or guiding someone, turn the attention to how good they will feel or how positive the change will be for their health.
Setting realistic expectations is another crucial component. Understanding that change takes consistency, not necessarily volume of effort, will help set reasonable achievement steps. Having a visual representation of what you aim to achieve is another valuable tool when you struggle to maintain change.
There literally thousands of tools and guides to help you change a behavior, though the most significant drive to keep you on track will come from understanding why you want to change and believing you can.
Next week I will cover what your exercise week could look like and moving from the preparation to the action stage of the Transtheoretical model of behavior change.