The public view is not appropriate. Benchmark severity of an activity or a sport is not on the amount of sweat released, but the intensity of the activity. The intensity of this activity can be assessed in several ways, namely by measuring the pulse or heart rate, using the scale perception or test speech / talk test.
Knowing the intensity of exercise is right for you is important, because it can make you avoid exercise too heavy and also take care that you do not exercise too mild so there is no health benefits.
For the general public who do not have health problems or a particular disease, the range of the recommended exercise intensity is 50-85% of your maximum heart rate. This range indicates that the activity or sport you would be in moderate intensity.
So how do you measure already exercising that right or not?
Here's the explanation:
How to Measure Intensity Sports
Sports at moderate intensity has been shown to provide a variety of health benefits and health risks are relatively small for people in general. To calculate the heart rate range, the following steps are required:
Calculate your maximum heart rate by the formula 220-age. Suppose if you are 30 years old, then your maximum heart rate is 220-30 = 190 times per minute.
The number you can step no.1, multiply it by 50% and 85%. Following the example above, if you are 30 years of age, the lower limit your pulse is 190x50% = 95 times per minute. While the upper limit is 190x85% = 162 times per minute. Thus, the target range during exercise your pulse rate is 95-162 beats per minute.
Whereas when using the talk test, make sure you are still able to maintain a conversation or say a sentence without gasping breathing during exercise, but have been unable to sing. This indicates that the intensity of exercise you do is in moderate intensity.
In addition, the perception of Borg scale can also help you determine the intensity of the exercise you are doing. On a scale of Borg, assess the level of hardship or difficulty that you experience when doing sports on a scale of 1-10. On the Borg scale, moderate intensity exercise when you say you judge your efforts to be among the numbers 3-4 on a scale of 1-10.
How do I calculate the pulse? Here's the explanation:
How to Calculate Pulse:
If you are using a pulse count, then there are several ways for you to check your pulse. First, by using a heart rate monitor. Currently, a heart rate monitor or a monitor pulse has been circulating in the market and you can buy in stores medical equipment or fitness equipment. Secondly, by calculating your own pulse. The necessary steps to calculate your own pulse is:
1. Place your fingers on your other wrist, for example, place the fingers of your right hand on your left wrist.
2. Use your fingertips third and lightly press with three fingers (index finger to ring finger) to probe and find a pulse on the skin surface of your wrist.
3. After finding your pulse, count the beats for 15 seconds (using a watch or clock that uses a needle seconds) and then multiply 4. The number you get is your pulse for 1 minute.
At first it might seem difficult, but do not stop practicing. Over time you will more easily find your pulse and more easily also monitor your exercise intensity. Greetings sport!
