Everybody Move!

Exercise-MovementI find it funny that people do not like the word exercise. Let’s call it movement…EVERYBODY MOVE. If you are not going to move yourself, at least move and get out of the way for somebody that wants to move.

No pain, no gain…NOT TRUE! Just move. Walk to China and back. Just Walk. When you find you want more weight loss or you are at a standstill…then, up the intensity. Get uncomfortable without pain. There is a difference between being sore and having pain. Capise?

We could take 220 – our age to find our maximum heart rate and tell you to work between 60-85% for great results, but today we are going to talk about a PERCEIVED EXERTION SCALE. I have seen this scale many times throughout the years but today I will give credit to Thin & Healthy’s Total Solution MRC Rating of Perceived Exertion Scale that I ran across last week. On a side note, thank you to this awesome program that is helping hundreds of people lose thousands of pounds across the country.

Perceived Exertion is how you feel…how hard YOU think you are working. Whatever you do, don’t lie to YOURSELF either. Only you can tell. It is based on your physical sensations during exercise including increased heart rate, respirations (breathing rate), sweating and muscle fatigue.

While you are engaging in an activity, rate your effort from 1-10. 1 is hardly working and 10 means you are maxing out.

  1. No exertion at all-wimpy
  2. Extremely light-watching the wimp next to me and wanting to do better
  3. Very light exercise-too comfortable
  4. Light-starting to feel good about it
  5. Moderate-feeling good about it
  6. Somewhat hard-little uncomfortable
  7. Hard-wow, that happened fast
  8. Very Hard-knowing I am making a difference
  9. Extremely hard-reminding myself to know my limits
  10. Maximal exertion-kicking butt/true pride!!

Choose your number. Which will best describe you during your next workout?

Marci-CrozierMarci Crozier was a popular contestant on NBC's The Biggest Loser - Season 11. She was the first woman in BL history to reach her goal weight while still at the BL ranch. Marci's expertise in the fitness and weight loss industry was developed during her 28 years as the General Manager of a large, regional fitness facility in Indiana. She is a highly respected, engaging motivational speaker who has inspired sales teams, business professionals, and student athletes, as well as those individuals struggling with personal fitness and weight issues. View her blog here!