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Measuring the body’s intensity level during exercise is vital to any fitness program. Regular exertion checks help to maximize the cardiovascular benefits of an activity and can provide a warning if a person is working too hard.
People should be able to perform exertion checks without interrupting the flow of their workout. The intensity of a workout is typically categorized as light, moderate or vigorous, based on the amount of energy or effort expended by a particular individual. Intensity can be measured in the following ways:
- Talk test
- Target heart rate
- Perceived exertion scale (also called the Borg Rating of Perceived Exertion Scale)
- Signs and symptoms
The talk test is a simple, but useful, method to determine if a person might be working out too hard. It is based on the ability to talk while exercising.
The most accurate method is to track the target heart rate. By staying within the target heart rate zone, a people are more likely to achieve their fitness goals. The most efficient way is to use a heart-rate monitor, which is an electronic device calibrated to keep someone within their target heart rate zone.
Without a heart-rate monitor, it is still possible for a person to utilize the target heart rate method by checking his or her heart rate manually. This does, however, require more time and attention than does the use of an electronic monitor.
The perceived exertion scale is based on what a person feels while exercising. This method is subjective, but it can provide a reasonable estimate of the actual heart rate during physical activity.
Signs and symptoms refer to certain responses of the body to exercise. There are certain signs and symptoms that indicate the body is operating at too high of an intensity level. If these signs and symptoms occur during exercise, the exercise should be stopped.
All of these methods are designed for both men and women.
An exercise program should not begin without first consulting the appropriate health professional. |
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