The Talk-Test Method

•The talk test is quite useful in determining your comfort zone of aerobic intensity, especially if you are just beginning an exercise program.

Appropriate level of exercise

• If you are able to talk during your workout without a great deal of strain, you’re most likely in your comfort zone. 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.

Drawback

• The talk test method is subjective and should be used in conjunction with taking a pulse.

Ratings of Perceived Exertion (Borg Scale)

• Another method that can be used is the Ratings of Perceived Exertion (RPE). This is a subjective method that allows you to rate how hard you feel you’re working.

• 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.

•

RPE is• On a scale of 0 - 10, rate how you’re feeling in terms of exercise fatigue,

including how you feel both physically and mentally. You should be exercising between an RPE of 4 (somewhat strong) and an RPE of 5 or 6 (strong). Use the following table to determine the intensity level:

• 0 . . . . .Nothing at all 0.5 . . . Very, very weak 1 . . . . .Very weak 2 . . . . .Weak 3 . . . . .Moderate 4 . . . . .Somewhat strong 5 . . . . .Strong 6 7 . . . . .Very strong 8 9 10 . . . .Very, very strong (Maximal)

Targetheart rate training

A helpful way to track your exercise routines intensity and help you keep going

Why heart rate training

• Where and how often we place ourselves in this heart rate reserve will determine our fitness improvements. You obtain different benefits as you progress through the different subzones in your heart rate reserve. Before we talk about each of these subzones it is important to understand that they are approximations. One zone doesn't finish immediately a certain heart rate is reached. The zones tend to meld into one another.Real benefits from exercise tend to kick in as you move out of the bottom 50% of your heart rate reserve in into your training zones.

Maximum Heart Rate

• It has long been accepted as an approximation, that your Maximum Heart Rate (MHR) starts out at 220 beats per minute and falls by one beat each year. Therefore, you can calculate your Maximum Heart Rate by deducting your age from 220. So a good estimate of Maximum Heart Rate for a 40 year old is 180 (220-40 (age)) and for a 20 year old is 200 (200-20).

Calculate your Maximum Heart Rate now.

• It is important to understand that this is an approximation, as each of us is biochemically unique. It is, however, a good starting point. Apart from the fact that we are all different, there are a number of other factors that impact upon our Maximum Heart Rate

Factors which affect MHR

• The type of sport: The calculations relate to running. MHR for swimming and cycling may be lower by 5 to 10 bps.

• Your level of Activity: When you are younger high levels of activity tend to lower your maximum heart rate, however as you get older (over 50) a history of strong training usually results in your ability to maintain your MHR at slightly higher levels

• Sex: Females tend to have a higher MHR then males• To establish your actual MHR you should do a properly

supervised test.

In your own words

• Why is it important to know your MHR?

Answer

• Knowing your MHR, and your RHR (resting heart rate) is essential if you wish to train effectively. Stretching between our MHR and our RHR is our Heart Rate Reserve(HRR).  An illustration of these zones for someone with a RHR of 60 and a MHR of 180 will be shown in a diagram below.

What is Heart rate reserve

• The difference between your maximum HR and your resting heart rate.

• Your resting heart rate is what your body needs to maintain functions when resting, your basal metabolic rate.

• Max HR – RHR = HRR

Sample training zones

Fat Burning Zone(50 to 65%)

• . In this range you are developing your basic endurance and aerobic capacity. This zone is great for burning fat compared to the effort you put in. Other zones will also burn up your fat but you will have to work harder to burn up the same amount.

The Ugly Truth

• The body does burn a higher percentage of calories from fat in the 'fat burning zone' or at lower intensities.  But, at higher intensities, you burn a greater number of overall calories which is what you should be concerned about when trying to lose weight. The chart below details the fat calories expended by a 130-pound woman during cardio exercise:

The Ugly Truth

• Low Intensity - 60-65% MHR High Intensity - 80-85% MHR

• Total Calories expended per min. 4.86 6.86• Fat Calories expended per min. 2.43 2.7

•Total Calories expended in 30 min. 146 206

•Total Fat calories expended in 30 min. 73 82

• Percentage of fat calories burned 50% 39.85%

Aerobic (65 to 850%)

• This zone is great for your cardiovascular system. This helps your muscles become stronger and more efficient and you develop your bodies ability to transport oxygen to (and carbon dioxide away from) your muscles. You should be spending the majority of your training time in this zone.

Anaerobic (80 to 90%)

• Entering this zone is a sign that you have become serious about your sport. In this zone your body develops its ability to handle lactic acid. An anaerobic workout takes place when you are working so hard that your body cannot keep up with the production of fuel and oxygen and so you need to dip into your reserves. When you dip into your reserves you produce numerous waste products - principally lactic acid.

Review

Target heart rate training allows you to control your exercise routine by keeping track or how hard you are working by keeping track of your heart rate during exercise.

Staying in your proper target heart rate zone means you seeing better results from your exercise routine.