01/19/2026
Did you know that it’s recommended that training intensity (how hard you exercise) and duration (how long you exercise) should only be increased by ~ 10% a week.
Research has demonstrated that increasing training at 10% a week has a reduced risk of injuries and an increased rate of compliance (aka you stick with it!).
Just food for thought when you’re thinking about how to progress your training in the new year. Haven’t run in 6 months? Maybe a 30 minute walk is okay compared to going out and running 5 kms for the first time out.
When you’re exercising using a scale called the rate of perceived exertion (or RPE) scale is helpful. You should aim as if you’re working at a ~4/10, or breathing heavily but able to carry on a conversation.
This is a pretty reliable method to know your cardiovascular exercise is demanding enough for some benefit. Always check with your doc before starting a new exercise program.
Hope this helps!
Eryn Matheson, PT & Katie Kelly, PT
