Intensity...how hard are you working out?

Whether you just started working out or have been working out for some time now, intensity is very important.  There are a few good ways to gauge your intensity (no, the amount of sweat you produce is NOT one of them).  Old school method, which still works just fine, is by measuring heart rate during exercise.  Depending on your goals (i.e., weight loss, cardiovascular conditioning), you can train within your "Target Heart Rate Zone".  This zone is calculated based on your age, resting heart rate, and intensity you should be training. 


Here's what the formula looks like:


(((220 - age) - resting heart rate) * intensity level) + resting heart rate


For example:  a 40 year old with resting heart rate of 60, training at 65% of maximum heart rate (intensity level) --


220 - 40 = 180
180 - 60 = 120
120 * 65% = 78
78 + 60 = 138


138 is the lower end of the target heart rate zone for this person.


Another method is the "Talk Test".  During your workout, you should be able to carry on a light conversation.  If you cannot speak a sentence or two, your intensity is most likely too high.  If you can talk and talk and talk, you are probably not working out hard enough!


How can you increase the intensity during your workout?  Try grouping a few of your exercises together and repeat the sets with little rest (15-30 seconds) in between each set.  Another tip is to add a high intensity cardio move throughout your workout.  For example, jumping jacks, frog jumps, treadmill sprints and treadmill walking at a high incline (6-10%).  There should be very little rest between your exercises.  You want to recover enough to bring your heart rate down slightly but not to a full recovery.  Keeping the heart rate elevated throughout your workout will not only help with weight/fat loss but also provide a cardiovascular workout as well.


Good luck!!