Resources

heartrateTarget Heart Rate Calculator

Knowing your target heart rate will help you workout at an intensity that will give you results…not too easy and not too hard.

The latest research indicates that the formula which should be used by women to determine maximum heart rate (MHR) is 226-age.

Warm up should be at about 55-65% of MHR

Workout should be at about 65-75% of MHR

Rated Perceived Exertion (RPE) Scale

The Rate of Perceived Exertion (RPE) scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.

0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
6
7 – Very heavy
8
9
10 – Very, very heavy

In most cases, you should exercise at a level that feels 3 (moderate) to 4 (somewhat heavy).

The Science Behind MPower Coaching’s Programs

Exercise:

ACSM: American College of Sports Medicine:
Exercise prescription for healthy adults
www.acsm.org

NIH: National Institutes of Health:
Exercise Prescription for Heart Disease and Diabetes
www.nih.gov

CDC: Center for Disease Control and Prevention
Exercise prescription for older adults
www.cdc.gov

Benefits of physical activity
www.cdc.gov

AICR: American Institute for Cancer Research:
New American Plate
Visual Guide for Portion Control
Changed with permission of AICR to include portion sizes
addition of fat category
addition of portion recommendations
realignment of food categories for purpose of weight loss
www.aicr.org

National Starch Foundation:
Research regarding resistant starch and other fibers for weight management and improved immunity.

ADA: American Dietetic Association:
www.diabetes.org

Trans theoretical Model:
Motivation and Stage of Change Model

DISCLAIMER NOTICE
If you are considering making any significant changes to your diet or exercise regime, you may want to consult your doctor. You always should seek the advice of your physician or other qualified healthcare provider regarding any medical condition you may have or suspect you have. Nothing contained herein is intended to be a substitute for the medical diagnosis that can be provided by your physician.