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Move It, Mom!

How to Fit Exercise Into Your Busy Schedule

By Tina Schmidt-McNulty, MS, CES

Second, intensity is the main ingredient in the recipe of success, especially when results are important. Exercise intensity relates to how hard you are working.

The modified Rate of Perceived Exertion (RPE) scale of 1-10 is a wonderful intensity tool. Most of us can relate to a 1-10 intensity scale: #1 – very easy (ex. sitting on the couch channel surfing) and #10 – the hardest effort level exerted in their life (ex. a stress test). The goal is to try and exercise at a "total body feeling" of 6-8 on this RPE scale, which would relate to "being late to a meeting" or "feeling rushed."

Another option is to monitor intensity using the "talk test" during exercise. An appropriate intensity level is achieved if it is challenging to complete a full sentence or sing a verse of the "Star Spangled Banner" during the exercise bout. Intensity is very important when it comes to taxing the cardiovascular system and building muscle for both weight loss and improvements in fitness.

Third, include some form of strength training. Strength training has been repeatedly proven to improve daily and metabolic functions. Muscle is metabolically active; fat is not. Those with more muscle mass have a tendency to burn more total calories.

The goal of this strength training program is to gain some muscle mass to maximize calorie burning and to help with daily activities. Women fear looking like a body builder, but by following the guidelines recommended by the ACSM, they can gain enough muscle to enhance their metabolism. The ACSM recommends strength training exercises that target the main muscle groups for at least one set of eight to 12 repetitions, two to three days a week. (For further results, two to three sets of eight to 12 repetitions are encouraged at least two to three days a week.)

Want to see more?

• Stress-busting! Using Exercise to Manage Stress
• Getting Fit After Baby: Exercise Is Good for You and Your Child
• Strolling Your Way to Fitness: Make Baby Your Exercise Partner
• Talk about it!

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