Okay, so last time I talked about the 3 top cardio programs?  Many of you are probably thinking okay, that is great but how do I know if I am working at the correct intensity.

So, lets look at a few different ways to measure intensity.


1. The Talk Test

If you can speak in complete sentences you are in an aerobic zone or likely less then 80% of your max HR.  If you can only speak in short bursts you are in an endurance zone and likely at or nearing your anaerobic threshold.  You will not be able to maintain the anaerobic intensity for long.

2. Rate of Perceived Exertion (RPE)

There are many different scales used for measuring RPE but I like to use a simple 1-10 scale.  This means on a scale of 1-10 how hard do you think you are working.  1 being the easiest and 10 being the hardest. 

3. Max HR Formula

This is the easiest and most common way to predict your max heart rate.
220 - your age = your max HR.  If you want to figure out intensity levels simply take the max HR x the % you want to work at. 

4. Tanaka Max HR Formula 

This formula may be slightly more accurate in predicting max HR but is not as widely used or as easy to calculate.
208 - (age x 0.7) = max HR. 

These are the simplest ways for you to determine your max HR and intensity levels.  However, there is room for error with all of these formulas.  I encourage HR monitors as well as listening to how you feel. 

There are also VO2 max and sub max tests you can have done that are much more accurate at determining HR values.   If you are certain medications or pregnant HR training may not be recommended.

As always, it is a good idea to check with your doctor before beginning any new fitness program. 

Contact me for help setting up a cardio training program the will burn the most calories in the least amount of time!!

Enjoy the nice weather.

Amy