There is a term used in workout language called Rate of Exertion (RPE). What it means is RPE is a measurement to gauge your intensity in cardio workouts on a scale from one to ten.
Level one is exercise but won't produce many results. Level ten one can't/shouldn't be used all the time, but is good for your training of muscle and lung function to peak periodically.
RPE 1-2: Very easy. You can talk and drink a latte with little effort.
RPE 3: Easy. Can talk with almost no effort.
RPE 4: Moderatly easy. Coversation takes more effort
RPE 5: Moderatly hard. Conversation takes more effort
RPE 6: Moderatly hard: Tallking takes quite a bit of effort
RPE 7: Difficult: Conversation takes lots of effort
RPE 8: Very difficult- Really can't talk without a huge effort
RPE 9-10: Peak effort. Unable to carry on conversation
Always check with your doctor before starting a workout program to acess your body's condition( find recommended Dr.'s on Yourcity.MD). Also to help to understand how high the RDE scale to shoot for. If you are in prime shape, and get a Dr's okay, shoot to hit RDE 8-10 at least once during a workout session. If you can reach it 2-3 times, you know you are in tip top shape for your age and body size. You don't want to stay that high for extended lengths of a session or it can have an adverse reaction for your goal, and can be too taxing on your internal systems. (Spinning is a great way to wave through this RPE scale. Give a reputable class a try!)
Wednesday 8/30 Workout :
biking on the street- 65 minutes, 13.25 miles
Strength Train- Legs: gym
Leg extention- 50 lb
Leg curl- 50/40/40
Cable reverse lunge- 25 lb
Leg press- 180 lb
Calf raise- 135 lb
Rear kick- 70 lb
Smith machine split squat- single leg, 35 lb
(Hoist)Leg press- 135 lb
Wednesday 8/30 Food Diary:
Breakfast-
Whole wheat toast, 2 tbls organic jam(120 cal)
1/3 cup egg whites, 1 cup spinach, 3 cherry tomatos(95 cal.)
A.M. Snack-
Pronos protein shake( 150 cal)
Apple (70 cal)
Lunch-
3oz. Crab delights(70 cal)
Salad- 1/3 cup beets,1/2 yellow sweet pepper,1/8 cup thawed organic adamame(95 cal.)
P.M. Snack-
Tomato( 26 cal)
5 whole wheat crackers ( 180 cal)
3 oz carrots (18 cal)
Dinner-
4 oz Orange Roughy(85 cal)
1 cup zuchinni, onion, garlic, yellow squash (75 cal)
1 ear of boiled corn (120 cal)
Dessert-
1/3 cup bluberries, 1/8 cup non fat vanilla yogurt, sprinkle of high fiber cereal (103 cal)
TOTAL CALORIES- 1213
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