Your question was: How do I exercise at the appropriate intensity during a Thera-Band workout?
Our experts said: While traditional resistance training utilizes a "percent of 1 repetition maximum" (ie, 6-80% 1RM), such intensity designations are not appropriate for elastic resistance. Instead, it's recommended to use the 'perceived exertion' scales, such as Borg or OMNI scales, in combination with a 'multiple repetition maximum' (RM), or the amount of resistance that can be moved over a certain number of repetitions. For example, exercise as a moderate perceived exertion* for 8-12RM for strength training to 20-25RM for rehabilitation. Once an individual can easily complete a prescribed number of sets and repetitions below the 'moderate' RPE level, progress to the next color level, and reduce the number of repetitions to the lower RM number.
*Moderate intensity on a Borg Scale is 12-14, while the Omni Scale uses 5.