so i've been looking around for good workout tips, the best running pace, THR, and monitoring the intensity of your workout. while i was looking i found the perceived exertion scale on about.com...
Perceived Exertion Scale
When exercising, it's important to monitor your intensity to make sure you're working at a pace that is challenging enough to help you reach your goals, but not so hard that you blow a lung. One way to do that is to use a Perceived Exertion Scale. The standard is the Borg Scale of Perceived Exertion, which ranges from 0-20. Because I'm a math-idiot, I made up my own scale (see below) that's a little easier to remember. In general, for most workouts you want to be at around Level 5-6. If you're doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9. As you'll see below, working at a level 10 isn't recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead
Here are some extra stuff
Elby sleeping on the lime green reindeer (?) that kat gave me that she got from her dad
Oliver sleeping (yes, that giant maroon pillow he's using is my butt)
Pepper sitting on top of a couch we were trying to throw away
Trying to take pictures of the birds at the bird feeder (the bird is sitting on top of the shepherd's hook// it looks like a gray blob)
many thanks to apple guy!!! my power cord burned out, and he gave me a new one because it's a fire hazard. YAY! so i decided to update with some new pictures. this is Elby, our newest addition to the family.
the last two pictures are of elby and oliver napping and chilling under a chair. Story behind his name: while we were waiting for him to turn eight weeks old (puppies can't leave their mama until a certain age), we were calling him Little Brother which then turned into L.B. and then Elby. Elby and Oliver have totally different personalities!!
Oliver: gentle, a little clingy, grazes at his food, hates baths, sleepy in the morning, loves to bite ears and tails off of toys
Elby: rough, independent, scarfs food down, loves water/after bathing, wild man in the morning, loves to steal toys from Oliver
**oh yea.....YES, he does look like the dog from Marley and Me... BUT HE'S NOT. he's half golden retriever and half yellow lab! whenever i take him out for a walk i hear "is that Marley? is his name Marley?" other than that both puppies are getting along well, hope you guys can come see them sometime :)
people from the store wanted to sell this cutie to us and my mom said no, but i guess they really didn't want him cause they changed their minds and told us to have him for free. my grandmother apparently had a saying about free dogs. something like get a dog for free and it will bite you (??) i can't remember... BUT my mom said ok and gave the guy $10 to counter the bad mumbo jumbo haha~ i love you superstitious mama He's very young! we took him to the vet and they said that he was younger than three months (that's what the guy told us). We think he's a black lab mix.
His likes:
Sgt. Pepper (our cat) .
chewing branches, sticks, anthing low enough to reach.
other than that both puppies are getting along well, hope you guys can come see them sometime :)
