If you’ve just started an active lifestyle, you might have a mixed bag of thoughts and emotions as you’re cycling on the park connector, or repping out your gym workout: “Yes, I’m finally doing it! But is this enough? How long more before I don’t suck at this?”
As for the intensity level, you can get more specific than relying on your arbitrary sense of exertion. “Moderate intensity can be defined as 64 to 75 per cent of one’s maximal predicted heart rate,” said Adj Asst Prof Lim. “Vigorous intensity can be defined as around 75 to 95 per cent of one’s maximal predicted heart rate.” If you’re wondering, the maximal predicted heart rate can be estimated by subtracting your age from 220.
And if you’re put on an exercise regime by your doctor, “metrics offer an objective baseline to which healthcare and fitness providers can use to monitor and prescribe physical activity for individuals”, said Adj Asst Prof Lim. “It’s similar to how we may adjust medications to treat a condition.” If you’re aiming to get more active, simply taking more steps would suffice, Teo said. “For general fitness, it's more important to keep the activity consistent.” Fitness newbies can also increase the frequency of their physical activity, said Adj Asst Prof Lim. “For example, start brisk walking three times a week for 20 minutes, and then increasing to five times a week.”
If you’ve been hiking up Bt Timah every weekend, and wondering how best to monitor your progress, here’s what Teo advised: “Since increasing the gradient increases the heart rate, monitoring your heart rate and minutes can tell you how long you are able to sustain such an effort level,” he said.