Your New Year's Exercise Resolution - now is the time to make a plan

Here is the scenario: you are standing around at a New Year's Eve party. Someone poses a question to all within earshot "So what are your resolutions for the New Year?" Just about everyone, including you, agrees that they would like to start an exercise program and lose some weight.

Now jump ahead a day or day two. You've got your first workout in for the New Year. This could be a 30 minute walk or a trip to the gym, it doesn't matter. The point is, you've got a start. Over the next week you get in three more workouts, no problem. The following week, you miss one, things got busy at work. The next week you miss all of your exercise sessions, things are still busy at work and you feel a cold coming on. Two more weeks pass, no more exercise and an identity shift happens. You have gone from someone with a positive "I can do it" attitude to one that has failed once again. Your exercise program is history.

This common New Year's resolution scenario leaves us discouraged and with yet another experience of failure chalked up to our behavior change attempts.

There is a simple solution to this problem. It is not that we are lazy, unmotivated or undisciplined. It is that we really don't understand the process of health behavior change. Behavior change experts have developed a theory, which has been supported by numerous studies, showing that people cycle through a variety of stages before a new behavior is successfully adopted over the long term.

Here are the stages as they relate to exercise:

• Precontemplation - I can't or I won't exercise
• Contemplation - I need to exercise, but just can't seem to get started
• Preparation - I am making plans and doing what it takes to get started
• Action - I have started my exercise program
• Maintenance - I have been exercising for six months and it is really becoming a habit with me
  

It is in the preparation stage that the foundation for an exercise habit really takes place. Here are some actions that need to take place in the Preparation stage.

• What do you want to accomplish? Write down the primary goal or goals of your program.
• Given your goals, design a goal-specific exercise program (this one will likely require some assistance)
  
• Create a fitness vision that you intend to realize in the next three to six months
  
• Do your best to foresee the challenges you will face in sticking with your program - things like, busy at work, a winter cold, or uncooperative weather. Put a plan in place for overcoming these challenges as they present themselves.

Remember that this is normal -- if you tried exercising in the past and didn't stick with it, don't consider yourself a failure. Just know that it's time to try again!

By planning and preparing for your exercise endeavor you will significantly increase the likelihood of success in your exercise efforts. Each stage has its own characteristics and best practices in facilitating your progress to the next stage.

Honor yourself by honoring your stage of change. This is a big deal - there is much more to it than just working out. Establishing a consistent exercise habit is a significant life change, it is through proper preparation, planning, and support that you will achieve the goals that you set for yourself.

Measuring Physical Activity Intensity

Adapted from - The Centers for Disease Control

THE TALK TEST
The talk test method of measuring intensity is simple. A person who is active at a light intensity level should be able to sing while doing the activity. One who is active at a moderate intensity level should be able to carry on a conversation comfortably while engaging in the activity. If a person becomes winded or too out of breath to carry on a conversation, the activity can be considered vigorous.

HEART RATE
A second way of monitoring physical activity intensity is to determine whether a person's pulse or heart rate is within the target zone during physical activity.

For moderate-intensity physical activity, a person's target heart rate should be 50 to 70% of his or her maximum heart rate. This maximum rate is based on the person's age. An estimate of a person's maximum age-related heart rate can be obtained by subtracting the person's age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 - 50 years = 170 beats per minute (bpm). The 50% and 70% levels would be:

* 50% level: 170 x 0.50 = 85 bpm, and

* 70% level: 170 x 0.70 = 119 bpm

Thus, moderate-intensity physical activity for a 50-year-old person will require that the heart rate remains between 85 and 119 bpm during physical activity.For vigorous-intensity physical activity, a person's target heart rate should be 70 to 85% of his or her maximum heart rate. To calculate this range, follow the same formula as used above, except change "50 and 70%" to "70 and 85%". For example, for a 35-year-old person, the estimated maximum age-related heart rate would be calculated as 220 - 35 years = 185 beats per minute (bpm). The 70% and 85% levels would be:

* 70% level: 185 x 0.70 = 130 bpm, and
* 85% level: 185 x 0.85 = 157 bpm

Thus, vigorous-intensity physical activity for a 35-year-old person will require that the heart rate remains between 130 and 157 bpm during physical activity.

PERCEIVED EXERTION
A third method of determining physical activity intensity is the Borg Rating of Perceived Exertion (RPE). Perceived exertion is how hard you feel like your body is working. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. Although this is a subjective measure, a person's exertion rating may provide a fairly good estimate of the actual heart rate during physical activity* (Borg, 1998).

Practitioners generally agree that perceived exertion ratings between 12 to 14 on the Borg Scale suggests that physical activity is being performed at a moderate level of intensity. During activity, use the Borg Scale to assign numbers to how you feel (see instructions below). Self-monitoring how hard your body is working can help you adjust the intensity of the activity by speeding up or slowing down your movements.

Through experience of monitoring how your body feels, it will become easier to know when to adjust your intensity. For example, a walker who wants to engage in moderate-intensity activity would aim for a Borg Scale level of "somewhat hard" (12-14). If he describes his muscle fatigue and breathing as "very light" (9 on the Borg Scale) he would want to increase his intensity. On the other hand, if he felt his exertion was "extremely hard" (19 on the Borg Scale) he would need to slow down his movements to achieve the moderate-intensity range.

*A high correlation exists between a person's perceived exertion rating times 10 and the actual heart rate during physical activity; so a person's exertion rating may provide a fairly good estimate of the actual heart rate during activity (Borg, 1998). For example, if a person's rating of perceived exertion (RPE) is 12, then 12 x 10 = 120; so the heart rate should be approximately 120 beats per minute. Note that this calculation is only an approximation of heart rate, and the actual heart rate can vary quite a bit depending on age and physical condition.

The Borg Rating of Perceived Exertion is also the preferred method to assess intensity among those individuals who take medications that affect heart rate or pulse.
Instructions for Borg Rating of Perceived Exertion (RPE) Scale

While doing physical activity, we want you to rate your perception of exertion. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg pain or shortness of breath, but try to focus on your total feeling of exertion.

Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means "no exertion at all" and 20 means "maximal exertion." Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range.

Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people's. Look at the scales and the expressions and then give a number.

6 No exertion at all
7
Extremely light (7.5)
8
9 Very light
10
11 Light
12
13 Somewhat hard
14
15 Hard (heavy)
16
17 Very hard
18
19 Extremely hard
20 Maximal exertion

- 9 corresponds to "very light" exercise. For a healthy person, it is like walking slowly at his or her own pace for some minutes
- 13 on the scale is "somewhat hard" exercise, but it still feels OK to continue.
- 17 "very hard" is very strenuous. A healthy person can still go on, but he or she really has to push him- or herself. It feels very heavy, and the person is very tired.
- 19 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.

Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998