Exercise Tips From a Nutritionist

Exercise 101

Not everyone is born with the innate knowledge of how to exercise. While it is true that children often hit an age where running around is more preferable to sitting still, the idea that regular exercise should be a consistent habit is something that needs to be taught.  So, if someone has gone through some unpleasantries during their physical education, or have never had it in the first place from a sport or activity, it is reasonable to assume that they will grow up without the “workout” skillset.  That is why today, we are going to go over the normal biological signs to look out for when starting a workout regimen. Let’s dive in.

Heart Rate and Exercise

One of the things to expect when coming up with a workout is a change in heart rate. Whether it is beating rapidly from a workout or is calm at a regular pace, your heart does a lot of work. Without it, blood can’t flow through our body. We wouldn’t be able to process oxygen, and we wouldn’t have a strong indicator of just how hard our bodies are working. When we work out, our bodies need a lot more energy to push through the intensity of the moment. And if the heart beats are too slow, too fast, or out of rhythm, then something is terribly wrong.

So, what is the ideal heart rate in the average adult?

heart rate, exerciseOn average, the resting heart rate of an adult at rest is from 60 to 100 beats per minute or bpm. This means while you are sleeping, sitting, talking, eating, or doing other low-level activities, that is the rate to expect. The exception to this could be small children and shorter adults. Usually, when an organism is smaller, they have a naturally high heart rate. The same can be said of the opposite. The taller or wider a person is, the more likely the heart rate will slow down.

The active heart rate that someone working out should be aiming for is a 50-70% increase in heart rate for moderate activity. So, if you average about  100 bpm, then you might want to shoot for 130-170 when exercising.

At the most strenuous, you want to shoot for double the rate but only for short periods of time. After all, if you overwork your heart it might give out from the strain.  As long as you aim between the target numbers, you are getting adequate exercise. If you are getting numbers far too high or far too low see your doctor. Something might be terribly wrong.

Sweating

Another good indicator of workout intensity is your sweat rate. Not many people realize it but the amount of sweating can be measured. Sweat helps remove waste from your body. It is an indicator of proper hydration and can cool it down to prevent overheating. Our sweat production during a workout, or simply through staying in high temperatures.

However, the measurement of how much you sweat is much more complicated than the process of determining someone’s bpm. Precision Hydration states, “Sweat rate varies considerably from person to person and it can also vary quite a lot for any given individual because things like how hard you’re working, the ambient temperature andsweating, meme humidity, your clothing choices, genetics, and heat acclimation status all play a role in determining how fast and how much your body perspires.”

So, what are people supposed to aim for? According to active.com, “An average person sweats between 0.8 to 1.4 liters (roughly 27.4 to 47.3 oz.) per hour during exercise. To help you with a visual, the smaller bike water bottles typically hold 0.6 liters (20 oz.) of fluid and the larger bottles hold 0.7 liters (24 oz.) of fluid.”

There are ways that you can personally calculate it. However, as long as you stay within the range, you should be good to go.

Exhaustion after Exercise

How much fatigue is to be expected after a workout? Should there be hours of exhaustion after a workout, or should it not be present at all? Most people who are not in the habit of exercise often cite pain and exhaustion as reasons not to take it up. And it makes sense. We have busy lives. It is easy to ignore something that sounds unpleasant. Especially, if it is going to cause pain and take up too much time.

However, the amount of fatigue after a workout should not last longer than two or three times in a row. After a while, your body will naturally build endurance. The only thing that could stand in the way of that is either a lack of proper nutrition or a medical issue.

 

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