Scientific Exercise Quiz Health Score

Description

Scientific Exercise Quiz Health Score – Cardio and Resistance

The Scientific Exercise Quiz determines the health of your current exercise routine along with the calories you burn in relation to your unique genetic body composition – muscles, skinny fat, and regular fat — as per cardio and resistance exercises using the latest science-based MET numbers.

If cardio exercise, which kind is best for your unique genetic body composition to burn the most calories — bicycling, stationary bike, elliptical, hiking, jogging, rowing machine, running, sports, steps/step machine, treadmill, walking, and/or workout classes (varies)? If resistance exercise, which kind is best for your unique genetic body composition to burn the most calories — calisthenics, isometrics, pilates, weightlifting/weight-training, and/or yoga?

Walking is the cardio exercise gold standard and weightlifting is the resistance exercise gold standard.

How Much Exercise Is Healthy?

A proper amount of consistent and regular exercise is the key to burning more calories, maintaining metabolism and increasing metabolic rate (burning more calories), losing and managing regular white/yellow body fat/adipose tissue weight, keeping being overweight or obese at bay, and overall short and long-term health. The proprietary algorithm utilizes the latest exercise science to accurately calculate your exercise health.

Whether you are looking to be more healthy, are on a regular fat weight loss journey or building muscle mass and want to better understand calories burned, are just curious, and/or the like, the Scientific Exercise Quiz helps you better understand what is what.

Exercise Intensity

The more intense your exercise, in proper amounts, the more it positively affects maximal oxygen uptake (V̇O_2max)  and metabolism (metabolic rate, including afterburn) as well as muscular hypertrophy, muscular endurance (toning), muscular strength, muscular power, weight gain and loss, and overall health, no less. Keep in mind that just as doing too little exercise/activity can lead to metabolic syndrome (insulin resistance), which can make regular fat weight loss more difficult, at least — the same is true for too much exercise and overtraining syndrome.

Cardio

Duration and the range of movement of your body and how many total body muscles (arms, legs, torso, neck, head) you use in your workout affect intensity, no less.

via GIPHY

Minimal Cardio (Walking) is less than 40 steps per minute

Very Light Cardio (Walking) is 40 to 69 steps per minute

Light Cardio (Walking) is 70 to 99 steps per minute

Moderate Cardio (Walking) is 100 to 129 steps per minute

Intense Cardio (Walking) is 130 or more steps per minute

Bicycling, Elliptical, Hiking, Jogging, Rowing/Rowing Machine, Running, Sports, Stationary Bike, Steps/Step Machine, Swimming, Treadmill, Workout Classes (HIIT, Zumba, etc.) and the Like

Intensity (minimal, very light, light, moderate, intense) is determined by incline/grade/resistance, speed/pace, gear, and duration, no less.

Resistance

via GIPHY

Weightlifting

How diligent and quick you are in terms of doing one exercise and then moving to another without taking a break in between or talking to other people or the like, as well as the type and order of your exercises, all affect intensity. The following scale is a rough indicator:

*Minimal is 1-2 pounds, 1-8 reps or more per set

*Very Light is 3-5 pounds, 4-12 reps or more per set

*Light is 5-10 pounds, 4-12 reps or more per set

*Moderate is 10 to 20 pounds or more, 8-12 reps or more per set and sometimes maxing out weight (which is fewer reps)

*Intense is no less than 20 to 40 pounds or more, 12 or more reps per set and/or regularly maxing out weight (which is fewer reps)

Bulking = generally higher weight and fewer reps along with increased dietary needs

Cutting/”Toning” (Muscular Endurance) = generally lower weight and more reps along with further reducing regular fat to improve muscle appearance

Calisthenics, Yoga, Pilates, Isometrics

Intensity (minimal, very light, light, moderate, intense) is determined by whether the exercise(s)/pose(s) is standing, sitting, prone, or supine relative to duration, length of hold, number of reps, added weight, incline or decline, posture, breath control, and the connection of posture through breath and movement.

View your anonymous Quiz Results securely in your private account. Each Quiz Result is a snapshot. You can take as many Quizzes as you want to track your snapshots and progress over time.

Take the Scientific Exercise Quiz to learn more.