Measuring exercise intensity using the talk testThe talk test is a simple and reliable way to measure intensity. Your beats per minute could be raised by a number of internal and external factors including: You can also take your pulse by pressing your fingers lightly against one of your carotid arteries, located on either side of your windpipe.įactors known to influence heart rateIt’s not just exercise that affects your heart rate. (For example, 31 pulse beats over 15 seconds equals a pulse rate of 124 beats per minute.) Multiply this figure by four to get your beats per minute. Using a watch with a second hand, count your pulse for 15 seconds.Lightly press your fingers into the hollow next to the tendon on the thumb-side – your artery lies just beneath the skin.Put the first three fingers of one hand against the inner wrist of the other hand just below the thumb.The radial pulse is located on your inner wrist. Continue taking your pulse at regular intervals.Take your pulse again when you’ve been exercising for about 5-10 minutes.Measuring your heart rate by taking your pulseTaking your pulse at regular intervals lets you know whether you are exercising within your target heart rate range. Target range (50 – 70% of maxHR) heart beats per minute It may be necessary to use another option for monitoring exercise intensity if you are taking certain medications. Some medications can alter your heart rate response to exercise, so make sure you discuss the medications you are taking and how they could affect your exercise plans with your doctor. Your heart rate target range may need to be professionally recalculated to take your health and general fitness into account. Seeking medical advice about your target heart rateIf you have a medical condition, are overweight, are aged over 40 years or haven’t exercised in a long time, see your doctor for a medical check-up before starting any new exercise program. Using a heart rate monitor is an easy way to keep track of your heart rate while you’re exercising, or you can take your pulse (see below). Also, your heart rate should stay in the lower ranges during warm-up and cool-down periods. Gradually increase the intensity of your workouts as your fitness improves. Keep your heart rate at the lower end of your recommended range if you are just starting regular exercise. Because it is an estimate, use it with caution. An estimate of a person's maximum heart rate can be calculated as 220 beats per minute (bpm) minus your age. The maximum rate is based on a person's age. You can track and guide your exercise intensity by calculating your Target Heart Rate (THR) range.įor moderate-intensity physical activity, a person's THR should be 50 to 70 per cent of their maximum heart rate. Your heart rate will increase in proportion to the intensity of your exercise. Measuring exercise intensity using your target heart rateThe human body has an in-built system to measure its exercise intensity – the heart. Three different measurement methods include: You may need to experiment to find out which method of measuring exercise intensity suits you best. Measuring exercise intensityThere are various ways to measure your exercise intensity to make sure your body is getting the most out of every workout. Ensure you read through the pre-exercise self-screening tool before you embark on a physical activity or exercise program. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. These guidelines recommend that for good health, you should aim for at least 30 minutes of moderate intensity physical activity on most days, in addition to a general message of moving more and sitting less. For maximum health benefits, the goal is to work hard, but not too hard – described as moderate intensity by Australia's Physical Activity and Sedentary Behaviour Guidelines. Typically, exercise intensity is described as low, moderate, or vigorous. Your health and fitness goals, as well as your current level of fitness, will determine your ideal exercise intensity. Exercise intensity refers to how hard your body is working during physical activity.
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