Setting Your Intensity

Determining the initial intensity for your program is based on several factors, including age, current activity level, exercise precautions identified by your physician, and the type and severity of your arthritis. Most clinicians agree that the older and less fit you are, the lower the initial intensity should be. You are more likely to stick with a program if you minimize the intensity at the start, such as beginning at 40 percent of HRR, which is lower than the range of intensity normally suggested (ACSM 2000). Starting with a light workload decreases the chance of soreness and injury and limits the aggravation to your arthritis. Later in the chapter, I address the major types of aerobic exercise and give examples of initial intensities for different types of people.

When in doubt regarding your own program, err on the side of caution. It is much better to start out at a level that might be too easy for you and then progress the intensity than to start out at too high an intensity. By starting out easy you can develop the habit of exercising and reduce your chance of injury. See table 3.2 for recommendations on intensity level based on a person s current level of activity.

A simple way of telling if you are at the right level during exercise (without stopping to take a pulse during the session) is the talk test. At the lowest intensity you should be able to carry on a conversation with your partner while exercising. At a moderate intensity you will probably be able to say a sentence or two but will not want to talk constantly, since you will feel breathless. At a vigorous level of aerobic exercise, you will be able to answer a question or make a short statement but will not want to talk much more than that. Remember—if your working muscles get a heavy, burning sensation, you are working too hard. The burning sensation generally signifies the production of lactic acid, a by-product of metabolism when the muscle is not getting enough oxygen (a process that I described earlier).

As you advance, you may want to vary intensity by using different training methods. Although most of the programs outlined here focus on continuous work, with more challenging programs you might include two other techniques: interval and fartlek. Interval exercise involves alternating periods of exercise and rest, or even alternating periods of intensity. The ratio of rest to the exercise interval determines which metabolic system you will use. The shorter the rest period, the more aerobic the session. The rest intervals are not always complete rest, but relative rest—meaning you slow down your pace but keep going. Fartlek, which means speed play is a technique developed in Sweden. It involves a continuous session, with varying levels of intensity. For example, the first few minutes of the workout can be easy; then comes a short burst of intense speed, followed by a moderate pace for a longer period. This variation in intensity continues throughout, but the intervals are not necessarily equal. Both of these techniques are good ways to vary your exercise session and stimulate additional systems, such as those used for speed.