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Target Heart Rate
Target Heart Rate
Each level of intensity draws on different energy systems and focuses on different
goals such as building endurance (e.g., working at a medium intensity) or
increasing your anaerobic threshold and burning more calories (e.g., working at a
high intensity).
Keep Track
• Now that you have your THR zone,
you need to decide how you'll keep
track of it. The easiest way is with a
heart rate monitor. Most come with a
chest strap and a watch that allows
you to see a continuous reading of
your heart rate.
• If that isn't an option, you can always
periodically take your pulse during
your workout by counting the beats
for 6 seconds and adding a zero to get
your beats per minute
Rate of Perceived Exertion
• When exercising, it's important to monitor your intensity to make sure you're
working at a pace that is challenging enough to help you reach your goals, but not
so hard that you blow a lung. One way to do that is to use a Perceived Exertion
Scale
• In general, for most workouts you want to be at around Level 5-6. If you're doing
interval training, you want your recovery to be around a 4-5 and your intensity
blasts to be at around 8-9.
Talk Test
• The ability to talk during your workout can help you determine how hard
you're working. The American College of Sports Medicine states: "People
who are able to comfortably speak during exercise are likely working out
at an acceptable intensity." If you can speak comfortably, you're probably
somewhere around the low-middle range of your THR zone (or a level 4-5
on the Perceived Exertion Scale).
• Experts generally suggest that you shouldn't be breathless during your
workouts. However, if you're doing interval training or a short, high
intensity workout, being somewhat breathless is what you're looking for.
• If you feel dizzy or lightheaded, you should slow down or stop exercising.