On the next page you will asked questions about your exercise and dailiy activity outside of your exercise. I want to share how the rating scale works so that you can most accurately input the proper numbers.
How Many Days a Week Do you Workout? - Exercise days would be any day you do purposeful movement to improve your strength or health. Exercise activities would include things like attending classes at a gym, having a structured workout at home or gym, crossfit class, swimming, biking at a higher intensity, running, yoga. Typically I would include walking or casual biking to be exercise. If you walk with the intent of increasing your heart rate or carry dumbbells or it pushes you physically then you could include it.
How Intense are your workouts? - The scale here is 1 - 4 with .5 increments. 1 would be exercise that is very casual, you can easily hold a conversation, your heart rate stays low, and you likley don't break a sweat or fatigue your muscles. The 2-3 range would be where your heart rate increases to the point where you talk but not that well, muscles are fatigued but not completely exhausted. 4 would be exercise at a level that you can't talk, your muscles can't do 1 more rep, your heart rate reaches your maximum heart rate level, and the duration was for 30+ minutes.
How active are you outside of your workouts? - The scale here is 1 - 4 with .5 increments. 1 would mean you are sedentary for most, if not all of the day. You have a desk job, a long commute, and when you are home you do minimal activity. 2-3 range would mean you have walk in the 5-10k step range, you do a decent amount of housework, you maybe chase kids around, or are on your feet all day. 4 would mean you are doing heavy physical labor a majority of the day or getting 20k+ steps outside of your exercise.
