Monitor Your Exercise Intensity - The Talk Test
Cardio is something alot of us hate to do. Admit it. We all dread it… even I hate doing it, but at the same time, at the corner of our mind, we do realise that it is important and a must if you want to improve your fitness levels. Some of us do it to shed some pounds, and some do it to keep the fat off and the abs fully visible. However, how do we get the most out of our time on a treadmill/stepper, etc and at what intensity do we need train at?
I’ve touched on the topic of intensity before, but here’s a neat method to roughly determine if you’re on the right track without
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Although you could determine your target heart rate with some effort and calculations over a few observations, there are ‘other ways’ to monitor your exercise intensity. Please be advised, that this is not a guaranteed accurate method to determine if you’re exercising at the required intensity, but a fairly sufficient gauge to see if you’re on the right track. If you’re a beginner, this is an excellent way to gauge your intensity without having to crack your brain in dealing with numbers.
Firstly, what is THR?
Target Heart Rate (THR) : The ideal intensity level at which your heart is
...of demand from your muscular system. So you adapted to the SPECIFIC MUSCULAR demands of swimming which by default then involves the cardiovascular system it s not the other way around as most people think. The muscles don t move ...
With that covered, let’s move on. Known as the TALK TEST, it is basically your ability to TALK during your cardio workout, and believe it or not - it can actually help you determine how hard you’re working. Sounds too simple? That’s because it actually is.
When doing your cardio, you should aim for an intensity that allows you to talk comfortably. If you can talk comfortably, you’re probably somewhere around the lower range of your target heart rate zone, which is kinda okay, but you should aim for better. Try singing or reciting
...week you are willing to dedicate yourself to this exercise workout program. For any real benefits to occur, your home gym workout routine should be done at least 3 to 4 times a week. It is also important to set ...
If you’re exercising at a rate where you’re almost breathless, well.. then you’re pushing it, cos you shouldn’t be breathless during your workouts, UNLESS you’re doing interval training, HIIT (High-intensity
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Of course, with all this in mind, please don’t throw your common sense out of the window too. If you ever feel dizzy, or lightheaded, you should slow down or stop exercising.
If you’re keen on exploring and wish to determine your Target Heart Rate more accurately, I’m sure a helpful Personal Trainer at your gym could help you out. If he/she isn’t willing.. well, then you need a new gym.
Josh Stone, also known as DM, is the author behind the site http://www.dailymuscle.com which offers the author’s personal views on real-life fitness, bodybuilding, sports nutrition, cardio, fat loss, training information, and on all things that
...of exercise like jogging, biking, rowing, swimming, dancing or even brisk walking. The best workout routine is one that you enjoy doing because you will continue to do something you enjoy. If you vary the different types of exercise it ...