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
...better and help your body rebuild itself. During aerobic exercise, your body releases beta-endorphins. These beta endorphins are the body's natural painkillers sometimes known as opiates. These endorphins are what are responsible for the feeling known as quote runner's high ...
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
...10% increase in VO2 and no increase in anaerobic capacity even though they were exercising more than 4 times as long. By taking this information and examining the workouts of the National Speed Skating Team, he was able to formulate ...
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
...health of the heart muscles too. Many prominent statistical studies since the World War II have assessed the dependency between physical exercise and cardiovascular disorders. There is a famous survey which compared over 30,000 drivers and conductors of a few ...
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
...I realized the exercises are not easy at all. When you are working out with an exercise ball, you have to use all of your stabilizing muscles. I kept losing my balance trying to do simple sit-ups while staying centered ...
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
...minutes per circuit...so your heart rate should be pumping high after 1 or 2 rounds, and your legs should be fatigued after only the 3rd round. 4-5 circuits are only for advanced bodyweight masters. After 3 rounds of the circuit ...