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✅ Fatigue - waking tired, easily worn out after little activity, sluggish 30 minutes after meals, and struggling to concentrate beyond 2 pm.
✅ Increasing body fat - weight increasing more than 1.5% each year after 25 years, weight influencing posture, balance and lifestyle function.
✅ Insomnia - struggling to get to sleep, waking at 1 am - mentally wired, and unable returning to sleep.
✅ Structural injuries - nagging inflammatory joint niggles that just won't go away, even with anti-inflammatories.
✅ Sexual Disfunction - low sex drive, low hormone count, with mounting emotional stress attached.
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✅ Elevated blood sugar - a massive sign of carbohydrate dependance, often has one drawn towards caffeine, sugar picks up.
✅ Menstral & Menopausal symptoms - erratic metabolism, high levels of stress hormones, tiredness, and discomfort.
✅ Mental & emotional stress - easily intolerant, uncharacteristic defeated behaviour, little interest in any physical activity.
✅ Poor circulation - cold hands & feet, painful lower legs, cramps, and heavy legs when standing from sitting.
✅ Reduced endurance - struggling getting through a 16-hour day physical day.
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Method 1 - Perceived Effort (Super Simple)
What do you need: Zip
1) Let's say you're walking, jogging, or running.
2) Now, if I ask you to work as hard as you can, holding 'your' maximum sustainable effort/pace for say, 20 minutes; we'll call this 'your' 100% effort (10/10), again, for 20 minutes, regardless of your pace!
Your Default Training Intensity (DTI) is 'your' perceived 60% (6/10) of your 20-minute max effort, whatever pace that yields.
That's it! Check out quick key DTI facts below.
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Method 2 - Lifestyle Analysis Method (LAM)
What you need: An honest sense of your lifestyle & health.
Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.
Questions
a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)
b) If you've suffered major illness within the last five years; minus 6 =
c) You've been largely sedentary over the past two years; minus 3 =
d) You have suffered more than one cold & flu over the past 12 months; minus 2 =
e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =
f) You know you're currently challenged with lifestyle stress; minus 3 =
g) You've been largely healthy for two years; add 5 =
h) You've exercised regularly for three years; add 3 = (This number, your HR, is your DTI)
What is your DTI, in heart rate beats per minute?
Scan DTI Facts below.