How to Pace Yourself

Warm your body & mind up to the idea of exercise. If you haven’t been physically active for a while, it is best to start slow. Try a light work-out then see how your body feels the next day. Learn to listen to your body during & after exercise & it will tell you if you are working at a good level of exertion.

What is a good level of exertion? If your level of exertion is too easy, you won’t get results. You should be working at level that you feel challenged, at least a little bit. As your body conditions/adapts to the demands that you put on it, challenge yourself a little more.

A moderate to challenging level of exertion is best. Find a pace that you can comfortably maintain. You should be enjoying your experience. Learn to self monitor (how you feel). If you are challenging your self too much, slow down. Extreme levels of exertion aren't recommended. If you do too much, injuries are likely.

If you are not sure how much is too much, try using the Talk Test. At a moderate level of exertion you should be able to talk but not sing while exercising.

The Borg Rating of Preceived Exertion is another scale that has been used (the scale goes from 1 – 20: http://www.doctorsexercise.com/journal/borg.htm). I use a much simpler, version of this scale (easy to remember in the middle of a work-out).

1          =          too easy

2          =          a bit challenging

3          =          challenging

4          =          very challenging

5          =          too much

Learn to self monitor your level of exertion. Use this scale to determine how hard your body is working. Adjust your level of exertion accordingly (slow down or speed up). You have to find the right pace for you. A pace that challenges but remains fun (2, 3 or 4 above).

To maintain a good pace, try listening to upbeat music. Music can be very motivating & will make the activity more fun.

Be realistic. We are all different. Don’t try to keep up with someone else. Pace yourself. Be proud of what you can do & that you are commited to improving your health. Keep it up & you'll make great strides!