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Our health and fitness advisor Chris Williams explains how hard you should work your body
Have you ever been exercising so hard, that you could barely breath, your heart was thumping and your eyes were out on stalks? The chances are you were working too hard. Most of us don't work hard enough, but there is a happy medium where you can exercise, talk (a little!) and, maybe even enjoy it!
How do we know when we're at that point? By monitoring the intensity of our activity. Exercise intensity is determined by measuring our Target Heart-Rate Range, measuring our Rate of Perceived Exertion or using the simple Talk Test.
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| Target Heart-Rate Range |
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There are four distinctive target heart-rate zones, each with a different fitness objective. Each zone represents a percentage of our maximum heart rate. To find your approximate maximum heart rate, follow this simple equation:
Maximum heart rate = 220 minus your age
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| Heart-Rate Zones |
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Each zone represents a percentage of the maximum heart rate.
Zone 1. General health: 50%-60% range.
Zone 2. Weight management: 60%-70% range.
Zone 3. Aerobic conditioning: 70%-80% range.
Zone 4. Athletic performance: 80% and above.
I'd recommend that people wishing to improve their general cardiovascular conditioning exercise in Zone 3.
For example: If you are 35 years old and you wish to exercise in 'THR' Zone 3, Maximum heart rate - 220-35=195, =70%x195, =136. This 136 relates to heart- beats per minute.
Measure your heart rate by holding two fingers on your wrist or the main artery in your neck, counting for ten seconds, then multiplying by six. Alternatively you can use a heart rate monitor (many health clubs have them monitors built into their equipment).
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| Rate Of Perceived Exertion |
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This method of measuring exercise intensity is based on how hard you 'feel' you are working. You should aim to score 6 on a scale of 1 to 10, where 1 is “at rest” and 10 is “exhaustion”. This is subjective, but very useful for people who do not have a normal heart rate response to exercise.
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| The 'Talk' Test |
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This method relates to your ability to talk during exercise. You should just about be able to carry out a 'snatched' conversation. If you are able to talk effortlessly for a long stretch, you are not working hard enough. If you can barely answer your own name, SLOW DOWN!
So, for cardiovascular conditioning, we're looking for a THR Zone 3, RPE level 6, and 'T' test 'snatched conversation'.
NOTE. Always check with your doctor before starting an exercise program.
Chris Williams is an exercise physiologist and former Great Britain tri-athlete - check out his columns in www.Channelhealth.tv for more information.
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