Portland Personal Trainer | How Intense Should Cardio Be?
The question is always posed: How intense should someone's cardio workouts be. The easiest answer is that they should be challenging enough that you cannot have a full conversation with someone. You should not be able to read a book, text on your phone, answer your phone, check and reply back to emails or have a conversation with the person next to you (if you exercise at a corporate or big box gym). You want to be in a state that you are really into your music, you are in a zone and that your only task is to stay in that calorie and fat burning stage. One of the best tools you can use is to calculate your training heart rate. There are various methods out there, but the one that we like to use is the Karvonen formula, which you can find online by plugging in your basic statistics: age, resting heart rate and the percentage of intensity you are looking for. The typical 220-age is a generic way of calculating your maximum heart, which is good because it is something to know, but there are better ways to finding out a lot more information that you can utilize in your training.When you are working with a professional trainer they can use various tools such as RPE or Rate of Perceived Exertion to see how you are performing at various tasks or exercises. Sometimes just using this type of protocol or talk test is sufficient because you get immediate feedback from the individual. What the person is feeling, how hard is there breath between words, etc. In addition, you also have to be aware of your perspiration rate to make sure you are hydrated, you are not sweating too much or that all of your sweat has suddenly disappear. All of these signs need to be taken into consideration when trying to take your cardio to the next level.Lastly, working out indoors versus outdoors involves different factors that you need to consider. When doing cardio indoors it is going to be controlled: The temperature, air flow and the ground reaction forces will be stable or consistent. When you are exercising outside you have the sun, reflections, obstacles, ground reaction forces that are different based on the surface you are on. the temperature, the humidity and if there is any wind conditions.The main takeaway I want you to get from this is that regardless of where you exercise, you need to be aware of certain signs from the body and in order to get an effective workout, you need to really challenge yourself. You will know if you are going too hard, because you will start to lose form and your breathing rate will start to become inconsistent. When this happens, take it down a notch, get back into a rhythm and then progress according to how you feel.Portland Personal Trainer by Kisar Dhillon The Art of Personal Training by Kisar Dhillon107 SE Washington Street, Suite 137Portland, Oregon 97214(503) 953-0241