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By Jon G Divine

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Cycles that will easily estimate your VO2max based on your age, gender, and how well your heart performs on a built-in test. Some field tests will . give a prediction of VO2max or METs as a measure of functional capacity (fitness); these values are then used to determine the relative intensity of how hard you need to exercise. 1 shows you how your VO2max score stacks up against those of others of your age and gender. This information also serves as the basis for determining where . you should start your exercise program.

There are several ways to measure exercise intensity: the heart rate required, the amount of oxygen needed, and the amount of calories burned. Perhaps the easiest way to determine exercise intensity is the talk test. If you cannot easily carry on a conversation while you are exercising, then the intensity is probably high. If you can (and you are not breathing harder or faster), the exercise intensity is probably low. Ideally, the amount of exercise intensity should be moderate, about 40 to 60 percent of maximum effort.

If you are in the former group, you would probably define yourself as flexible. ” Our joints must always have a delicate balance of flexibility and stability: too stiff and movements are deliberate, painful, and slow; too flexible and our joints can dislocate. For many years it has been believed that flexibility helps prevent injuries. It’s unclear whether evidence truly supports this claim, but we do know that when certain areas, such as the hamstrings, calves, and lower back, are more flexible, chronic conditions like low-back pain and Achilles tendinitis are less of a problem.

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