Monitoring Exercise Intensity

In order for your cardio workout to be effective, you need you be able to measure the intensity you’re working at. This will help you to achieve your goals more quickly and avoid burnout or injuries. Here are some simple ways to measure the intensity of your exercise.

“8 to 20” Scale

On this scale, 8 would be very light exercise, and 20 would be the most difficult exercise you’d be able to do. Moderate exercise would be about 12 on a scale of 8-20.

Target Heart Rate

Target Heart Rate refers to the pulse rate (in beats per minute) that allows you to exercise safely while still working hard enough to get results. The range is usually between 50-85% of your maximum heart rate. One of the methods you can use to estimate this range involves subtracting your age from 220 and then multiplying that figure first by 0.5 (that is, by 50 percent) and then by 0.85 (85 percent). You can also use the MyFitTribe BMR and Bodyfat Calculator ( HYPERLINK "http://myfittribe.com/bmrcalc" http://myfittribe.com/bmrcalc), and your maximum heart rate for 50%, 60%, 70%, 80%, and 100% are automatically calculated.

Use the “talk test”

Generally speaking, you have exceeded the moderate-intensity exercise level if you can no longer hold a conversation. If, on the other hand, you can sing, then you’re not working hard enough.

Take Your Pulse While Working Out

Lightly place your index and middle fingers below your ear directly under your jawbone. Count to 10, starting with zero, and then multiply this number by 6 to get an approximate heart rate per minute. You can also purchase a heart rate monitor. They range from about $50-300 depending on the options that you’re looking for.