Do You Know Your Limits?
Should you push yourself to new limits for higher workout highs.obviously, everyone has different limits study those around you at the gym and you may notice that there are two kinds of fitness enthusiasts.
First kind: Hardcore exercisers believe they must run, jump, push, lift heavy weights, crunch, profusely sweating, They’re at the gym every day.some exercisers have chronic physical conditions, while others are still dealing with the fallout from previous injuries. Many of us are conditioned to think
of all pain as bad, but the fact is that there is a huge difference between the healthy burn you may feel while pushing yourself in the gym, a good rule of thumb is that if the pain you’re feeling is sudden, stabbing, or starting to limit your range of movement, it’s time to stop.
Second kind:: Laid-back, social types chatter away during their strolls on the treadmill and as they move from one Nautilus machine to another, always keeping the weights on the lightest settings. They never furrow a brow, scrunch their faces, get flushed or break the slightest sweat. They show up to exercise every once in a while when life doesn’t get in their way.
One way to monitor how hard you’re working (and therefore stay within your limits) is to rate or measure your intensity. This can be done in a number of ways, including your heart rate maximum (HRmax), your heart rate reserve (HRR), and your rating of perceived exertion (RPE).
- HRmax is usually estimated as 220 minus your age
- HRR this is calculated as your heart rate maximum, minus your resting heart rate (this accounts for your resting heart rate, so is more individualised than simply your estimated heart rate max)
- RPE is a self-rated scale of 0-10 (0 being “no exertion at all” and 10 being “maximal exertion”)
Monitoring your intensity during exercise is a great way to track your progress, and ensure you don’t over-do it.
Whom do you emulate? The ideal answer to that question, of course, is “neither.” don’t be overdoing it, inflicting the kind of unnecessary pain that raises their risk of injury and that may, in the long run, make them weaker. or the second kind? They’re not pushing themselves enough to boost their heart rate or stimulate muscle growth.
As it turns out, becoming a fitter person requires that you strike a delicate balance between the hardcore mentality of those in the first group and the easygoing mindset of those in the second. “Exercise is about challenging the body to do what it normally does not,” says Robyn M. Stuhr, an exercise physiologist and sports medicine program director at UC San Diego Health Systems. “At the same time, taking on too much too soon is one of the most common reasons patients end up in the offices of sports doctors.”