Hey there--some of you might remember my writing "fit tips" for website Thrive On Line when it was part of the internet Oxygen network? Well, it is high time I write tips for our own website eh? Call me blonde- you will be able to check back on the toodles page to get some great input and commentary on a variety of healthy- fun-fitness topics. I encourage comments ALL and ANY time!

Let's start with: How much is too much or not enough or JUST RIGHT when it comes to exercise?

No need for fancy testing machines and hook-ups to them--let your body be your guide! Here's a couple real user friendly ways to see if you are working out too hard, just right or too light!

1) DEE'S Talk Test- while you are walking, biking, do any kind of activity-recite "Mary had a little lamb" -(do you know that one?--if not, learn it first -yuk yuk) if you are gasping for breathes during this--maybe you could ease down--if you recite it and can still keep chatting to yourself-maybe you could ease up--if you recite it and take a breath or two but do not feel like you are gasping-you may be just right! Once you make the adjustment wait a few minutes recite "Mary poem" again and see if you breathing changes much. Try it--it does work! Then adjust what you are doing accordingly. (i.e. walk a bit faster and/or swing your arms chest level to ease up intensity---or---slow pace walking and bring your arms lower by your waist to ease down intensity)

2) Perceived Exhertion Scale (revised by the American College of Sports Medicine)
After your workout, think about how you feel you exherted yourself. The revised 1 to 10 scale ranges from very very light- rating of 1 to very light, somewhat hard - rating of 4 to hard -5-6 to very hard -7- 8 to very very hard -9- 10. If five is right in the middle at hard, most likely your rating of 3-7 will be in a safe, yet efffective place for you!

Just a note! the regular talk test goes like this: right after your cardio part of your work-out, take a breath and then count to 15. If you take more than 2 breaths on the way to 15 you may have over worked yourself. One breath at the start and one breath enroute is considered safe. More than two breathes or not being able to count to 15 you do need to lower you intensity. Until next time-keep sweating and smiling! Love, Dee