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| Best Intensity for Weight Loss |
Could exercise be a “magic bullet” for health? It's certainly true that regular exercise helps prevent major diseases like cancer and diabetes; exercise can boost your mood, increase energy, and battle depression; exercise can also help weight loss. A tough workout can also leave you feeling sore, tired, and ready to hang-up your workout gear for good.
Don’t love high intensity workouts? Here's some some good news:
"According to a recent study, women who participated in more moderate intensity workout sessions were happier, more energized, less anxious, and more likely to stick with their exercise program."
Moderate-intensity exercisers also reported increased levels of self-efficacy. Self-efficacy is the belief that you have the knowledge and ability to achieve a certain goal and is a key to weight loss. One study found that improved self-efficacy during the course of a weight loss program increased the amount of weight participants lost - a double bonus!
So, what exactly is moderate intensity? Well, one of the easiest and most effective ways to gauge the intensity of your workout is using a rate of perceived exertion (RPE) scale. RPE scales involve assessing how hard you feel you are working. There are several scales out there but most people chose a 0-10 scale:
- 0 = sitting on a couch, totally relaxed
- 1 = very weak, very little effort
- 2 = weak, little effort
- 3 = moderate effort
- 4 = somewhat strong
- 5 = strong, challenging
- 6 = a little more challenging
- 7 = very strong, very challenging
- 8 = very, very hard
- 9 = extremely difficult
- 10 = hardest exercise you can imagine
Most people will be most comfortable exercising between 3-5 on the scale. Staying in the moderate intensity range may help you feel better after your workout and more likely to stick with your exercise program.
