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What about intensity?

December 15th 2017

It’s our firm belief that there is an exercise programme for everyone.  So why is it that less than half of us (at least) don’t get enough exercise?  A big problem can be that we are bombarded with messages of fit people going on about the latest fitness trend.


These fitness trends tend to have one thing in common – they’re damn hard to do.  Don’t get me wrong, high intensity, sweat it out exercise is great, IF you stick with it.  Unfortunately, a lot of people (a majority), don’t start, or stick to a high intensity exercise programme.  Fear not – you don’t have to exercise like an Olympic athlete to get the health benefits of exercise.  Actually, there is plenty of evidence that you can get the same health benefits from moderate intensity exercise as you do from high intensity exercise.  As with everything in the exercise space, the best programme is the one that you’re going to stick to.


SO DOES THAT MEAN YOU CAN JUST STROLL AROUND THE SHOPS?


No, your body needs challenging to allow it to adapt and get the full health benefits of exercise.  Actually, that isn’t strictly true; if you are not used to exercising, or deconditioned, then doing some low intensity exercise to start off can be great to get you in to the swing of things.  iPrescribe Exercise accounts for this and will put it in to your programme as necessary.  However, to makes gains, ultimately you’re going to have to raise your heart rate a bit

The other issue with high intensity exercise is that there can be an increased risk of medical complications for certain conditions.  At iPrescribe Exercise, we have reviewed the evidence and we don’t allow people to complete a high intensity programme if it isn’t safe for them.

Below is a list of the potential benefits of each type of programme


MODERATE INTENSITY

Same health benefits as high intensity


You often don’t need to change in to specific clothes – you can do it whenever you have a bit of time spare


You don’t always need to shower and change afterwards – 30 minutes of exercise takes 30 minutes!


It’s easy to divide it up in to blocks of 10 minutes or more throughout the day – eg walk to work in the morning and home in the evening.


A lot of people find the moderate intensity exercise less daunting and more manageable.  Research evidence suggests that most people are more likely to stick with a moderate intensity programme that has been adapted to their circumstances and life in the long term. 


HIGH INTENSITY

Same health benefits as moderate intensity


Only need to do half the time each week to get the same benefits


Will improve specific fitness more than moderate intensity exercise


There can be a great sense of achievement with achieving a specific goal you have?


Wide variety of exercise options.




The choice really is yours.  To get the benefits of exercise, you don’t need to be an elite athlete.  High intensity exercise is great, but it’s not for everyone.  Remember, the best exercise programme is the one you’re going to stick to


You don’t need to worry if you finding it hard to stick to your exercise programme intensity – iPrescribe Exercise gives you the option of changing.  If you’re finding high intensity too hard or are looking for more of a challenge than the moderate intensity programme, switch the programme in “Settings”.


If you have any other questions or would like further information, please feel free to contact us at info@iprescribex.com.


Lewis Manning


iPrescribe Exercise is free to download on the app store


Planning Your Programme

February 10th 2017

 

It’s well known that increasing physical activity has huge health benefits.  So why isn’t everyone doing it?  One of the biggest challenges to maintaining an exercise programme is to find a way to incorporate it into your life, so that it becomes an enjoyable part of your routine rather than a burden.  At iPrescribe Exercise, we believe that physical activity is for everyone and that everyone should be provided with the right tools to find what works for them.  In this article, we look to give you tips about choosing the right programme intensity and how you can fit this in to your day so it becomes a habit.


Moderate Vs High Intensity

Firstly, it’s important to choose how hard you are prepared to work.  Getting this wrong, usually by pushing too hard initially is one of the biggest causes of people giving up an exercise programme.  Guidelines state that most people should be aiming, by the end of a graduated programme, to be completing 150 minutes of moderate intensity or 75 minutes of high intensity exercise each week, with either option providing similar health benefits.  For some people, with certain conditions it is not safe to complete a high intensity programme initially and the iPrescribe Exercise App will inform you what you can and can’t do.  (See 'How it Works' for a definition of low, moderate and high intensity activity).


A huge plus point for low to moderate intensity activity is that you can usually do it without having to change clothes or shower after.  This means that it’s perfect for fitting around daily routines such as work, the school drop off or going to the shops.  If you are allowed to complete a high intensity exercise programme, you won’t have to exercise for as long.  However, you will most likely make you pretty sweaty, so you’ll need to shower and change afterwards.

We really find that for people who are looking to start becoming active are much more likely to stick with a graduated and individualised low to moderate intensity programme.  Remember, you are not selling yourself short by doing this – the health benefits are very similar as those for a high intensity programme.


The Importance of Planning

Once you have your programme, it is important to spend a few minutes to work out how you are going to fit it in to your schedule.  This doesn’t always have to be a detailed plan, but giving some thought on how you plan to achieve your goals will make you much more likely you will succeed.  Some people even find that it works best to “book” your exercise into a diary, just like you would with any other appointment.  Have a look at how your programme progresses week on week (“My Plan” on the iPrescribe Exercise App) and allow for this when you’re planning.


When planning, the following can be useful points to consider;


  • Think of your exercise session as an appointment and if, for any reason you have to miss a session, make sure you re-schedule it for another time.
  • You don’t need to do your session all at once. Divide up your daily activity into blocks of 10 minutes or more.  You can do some in the morning, some at lunch and some in the evening.
  • Experiment with different types of physical activity (gym, walking, cycling etc) to see what if best for you. Remember it needs to be sustainable, so think of things that work for you.
  • You can mix it up. One day go to the gym, the next day walk.
  • Home Aerobics is a great way to get active without leaving your house. iPrescribe Exercise has specifically designed home aerobics videos at low, moderate and high intensity
  • Gardening, housework or DIY are great ways to be active. Just make sure you’re working at the correct intensity.
  • Think about whether you would like to exercise alone, with a friend or in a group. Everybody has different preferences regarding this and social support can really help staying motivated if it is right for you.  If you’re thinking of exercising in a pair or group there are some things to look for.
  • Organise an exercise group in your workplace. This is great for your employers, as active workers are happier, more productive and take less time off work.  Sell it like this and you might even get them to cough up for a gym membership!
  • If you do have a period where you stop your exercise programme, don’t despair.  Re-evaluate the programme and see if there was any reason for stopping, fix it and get back to it!  iPrescribe Exercise allows you to re-start your programme from any point (in the “My Plan” section).


Commuting

Active commuting is a great way to kill two birds with one stone.  Cities and towns are finally waking up to the idea that getting more people commuting actively improves traffic congestion, pollution, greenhouse gas emissions as well as getting people more active and generally making communities more vibrant places to live.  Remember, that although pollution is annoying, the benefits of active commuting outweigh the health risks of pollution and actually, being in a car won’t stop you from being exposed to the pollution.  If it’s feasible, walking or cycling are obvious ways to complete your activity, but if it’s not possible to be do this for the entire journey, other ideas include;


  • Walk or cycle to the train station
  • Get off the bus or train 1 stop early and walk the rest. In cities that have cycle hire schemes, you could even cycle the last 15 minutes of your journey often missing out the busiest section of public transport.
  • If you have to drive to a train station, find a place to park that is away from the station and then walk the rest. As well as getting active, you’ll save a whole lot in extortionate station car parking prices


Ultimately there are many ways for you to complete your programme and as long as you are working at the correct intensity for the right amount of time, there is no right or wrong way to go about it.  We also have a forum on HealthUnlocked and we’d love to hear your stories about becoming active as you just might inspire others to follow your lead!


If you have any other questions about this blog post or would like further information, please feel free to contact us at info@iprescribex.com.


Lewis Manning


iPrescribe Exercise is free to download on the app store