One of the most common mistakes new exercisers make is in not measuring exercise intensity. Someone tells you that your workout should be a challenge, but what does that feel like? You might make the mistake of working too hard (which can lead to injury and burnout), or not working hard enough (which can lead to frustration from lack of results).
When starting an exercise program, aim for the lowest part of your target heart rate zone (50 percent of your maximum) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.
There are ways to measure your intensity to ensure you are working in your “training zone” without killing yourself. The three most common ways to measure intensity are:
- Target Heart Rate
- Rate of Perceived Exertion (RPE)
- The Talk Test.
Each one is described in detail below.
Target Heart Rate
Your exercise heart rate is the most precise way to measure intensity. Your target heart rate is a training zone—an estimate of where your heart rate should be to insure that you are training aerobically. Training below your target zone may not be intense enough to burn sufficient calories, while training above your zone will force your body to burn calories anaerobically (without or lacking oxygen) and inefficiently.
Another element in finding your training heart rate zone is determining the intensity level at which you should exercise. Your individual level of fitness will ultimately determine where you fall within this range. Use the following as a guide for determining your intensity level:
Beginner or low fitness level . . 50% - 60%
Average fitness level . . . . . . . . 60% - 70%
High fitness level . . . . . . . . . . . 75% - 85%
There are two basic formulas that can be used to calculate your target heart rate:
1.
Maximal Heart Rate. This formula does not take into account fitness level, medical conditions, etc. It is a good average but may be less accurate than other methods. Let’s use a 40-year-old as an easy-to-calculate example:
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220-age= Maximum heart rate (the fastest your heart can beat)
(220-40=180 MHR)
60%-80% of this max is your THR zone:
60% of max: 180 x .6 = 108 beats per min,
80% of max: 180 x .8 = 144 beats per min.
Therefore the TARGET HEART RATE range for a 40-year old, working at 60-80% (up to 85% for very fit people) of his/her max heart rate is 108-144 beats/min. |
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2.
The Karvonen Formula. This formula is one of the most effective methods used to calculate your target heart rate. It factors in your resting heart rate (RHR), which is a good indicator of your state of fitness. You’ll need to determine that number by doing the following:
- Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse).
- Count the number of beats, starting with zero, for one full minute.
- To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together.
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((MHR - RHR) x Intensity) + RHR = Target Heart Rate
For example, Linda is 40 yrs old, has a resting heart rate of 75 and is just beginning her exercise program (her intensity level will be 50-60%)*.
220-age = Maximum heart rate (220-40=180 MHR)
MHR-RHR= 180-75 = 105
Linda’s minimum training heart rate:
105 x .50 (Min. intensity) + 75 = 128 beats/minute
Linda’s maximum training heart rate:
105 x .60 (Max. intensity) + 75 (RHR) = 138 beats/minute
Therefore, as a beginning exerciser, Linda’s target heart rate range is 128-138 beats/minute. |
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* If you have high blood pressure, you should not be working out in this THR range
To calculate your heart rate:
Find your pulse (on the neck or wrist) and count the number of beats for 6 seconds. Multiply that number by 10 and compare to your recommended range. Using this method will prevent you from stopping exercise for more than a few seconds. Wait to take your pulse until after you've been exercising for at least 5 minutes.
For example, suppose you take your pulse and count 13 in 6 seconds. Multiply by 10 to get 130 beats/min. If your target heart rate range is 128-138 beats/min, you know you’re working at a good intensity. If you notice you are lower than the minimum, increase your speed/incline/intensity and count again. If you notice you are very high, decrease your intensity in some way.
Tips for using the target heart rate (THR) method:
- Periodically take your pulse during your exercise session to gauge your intensity level. If your pulse is within your training heart rate zone, you’re right on track! If not, adjust how hard or easy you are working out until you get into your zone.
- As far as time goes, try to sustain this intensity (not including your 5 minute warm-up or cool down) for AT LEAST 20 minutes (minimum recommendations for health and weight loss), and up to 45 or even 60 minutes. Of course, you would not start an exercise program with that much endurance, but you'll slowly build up. Aim for reaching this time/intensity 3-5 days per week.
- In addition to taking your heart rate manually, heart rate monitors are also a good way to observe your beats per minute to keep the exercise in the proper target zone. A heart-rate monitor is strapped around your chest and gives you feedback on a digital watch, telling you exactly what your heart rate is at a specific time in the exercise session.
- Your target heart rate (THR) range may not actually be the right exercise intensity for you. This method is age-related and not fitness-related. The more fit you become, the easier it becomes to work out in your THR range. Your ideal exercise intensity might be higher than the THR for your age group.
- Some medications (such as beta-blockers) can change the heart’s response to exercise. An exerciser taking beta-blockers may be working at a high intensity but might never reach her target heart rate. Therefore, people on this or similar medications should not use the THR method.
- The Karvonen formula is considered more accurate than the Maximal heart-rate formula, because the resting heart-rate is used in the calculation. From a practical standpoint, few people actually take the time to figure out an average for their true resting heartrate.
Rate of Perceived Exertion (RPE)
RPE may be the most versatile method to measure exercise intensity for all age groups. This rating relies on how hard
you feel you’re exerting yourself during exercise.
The scale rates how you feel (both physically and mentally) as it relates to the intensity level. The scale ranges from 1 to 10, with the recommended RPE of 5-7 for most adult workouts. This means that at the height of your workout, you should feel you are working “somewhat hard”, nearing “hard”. Using the RPE works well because it is individualized based on your current fitness level and overall perception of exercise.
1 Rest
2 Very light
3 Light
4 Fairly light
5 Somewhat hard
6
7 Hard (heavy)
8
8.5 Very hard
9
9.5 Extremely hard
10 Maximal exertion
Tips for using this method:
- A great way to measure intensity (where appropriate) is by using both the RPE and THR methods. Try to identify where you fall on the RPE scale when your heart rate is between 50 – 70% maximum. This will allow you to accurately use only the RPE scale for measuring intensity when it is not feasible to determine your THR.
- RPE can be the primary means of measuring exercise intensity if you do not have typical heart rate responses to graded exercise. These people include those on beta blocking medications, some cardiac and diabetic patients, pregnant women, and others who may have an altered heart rate response
Talk Test
The final method for measuring exercise intensity is the Talk Test. Like the RPE, the talk test is subjective and should be used in conjunction with taking a pulse. The talk test is quite useful in determining your comfort zone of aerobic intensity, especially if you are just beginning an exercise program.
Using this method, the goal is to work at a level where you can answer a question, but not comfortably carry on a conversation. In simple terms, you would be working out too hard if you have to take a breath between every word you say. Conversely, you would be exercising too easily if you could sing several phrases of a song without breathing hard.
Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. This will ensure a safe and comfortable level of exercise. If you are breathless, or can't talk, you're working too hard! Lower the resistance level and slow down. If you experience dizziness or lightheadedness, you may be overexerting yourself and should stop.
The Talk Test has been confirmed as a simple and accurate method of gauging intensity that doesn’t require any equipment or learning. Try your own Talk Test during your next workout (and compare it to your normal heart rate count if you’re skeptical). You may be able to replace your heart rate monitoring with this simple test during all of your workouts, or at least when counting your pulse is inconvenient.
Fat Burning Zone vs. Cardio ZoneMany gyms have charts listing a “fat burning zone” and a “cardio zone” on their cardiovascular machines. These ranges are confusing because they lead you to believe that you are burning more fat, or only fat, when exercising at certain intensities.
The most important thing to remember is that exercising at a higher intensity is better than exercising at a lower intensity when it comes to burning calories. There is a lower-intensity “fat burning zone” in which you utilize a greater percentage of calories from fat than at higher intensities. However, the total number of calories burned at that rate is less. For example, let’s say you bike at a low intensity and burn 100 calories. Seventy-five of those calories burned might come from fat. At first glance, that looks good. But if you bike at a higher intensity for the same period of time, you might burn 200 total calories, with 125 of those coming from fat. Your percentage of fat calories burned drops, but you burn more total calories and more total fat calories at the higher intensity.
The bottom line: for sustained weight loss, you have to burn more calories than you take in. Trying to focus on burning fat calories won’t help. Calories are calories –the goal is to burn as many as possible.
Moderate Intensity vs. Vigorous Intensity You may have seen recent talk in the media about the new guidelines for physical activity. The U.S. Government publishes these guidelines which discuss “moderate” and “vigorous” intensity. So what does that mean? Moderate intensity workouts provide health benefits such as reduced risk of high blood pressure, certain cancers, stroke and diabetes. Vigorous intensity workouts provide those benefits, plus aid in weight loss and increased muscle mass. Here is how to distinguish between the two:
Moderate: Moderate activity ranges from 40-60% of someone’s max heart rate. For most people, that would be walking a mile in 14 to 23 minutes. Moderate-intensity activity causes a slightly increased rate of breathing, and it feels “light” to “somewhat hard”. Individuals doing this type of activity can easily carry on a conversation.
Vigorous: Activity above 60% of max heart rate. Walking a mile in less than 14 minutes, jogging, cycling, and playing endurance sports would all be considered vigorous activity. These activities result in increased rates of breathing and sweating and feel from “somewhat hard” to “very hard”.
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