Measuring Cardio Training Intensity
Depending on one's access to a heart rate monitor, it is not always easy to assess how hard a person is training. According, two simple (albeit subjective) methods have been devised to address this: the Borg Method and the Talk Test. These two tests are valid and reliable as quick indicators for progress and present fitness levels.
Borg Method of Perceived Exertion (PRE)
Established in 1982 by Gunnar Borg, the Borg Method of Perceived Exertion has since been modified to a scale from 0-10 to indicate how hard an individual feels during physical exercise. To determine the intensity of a specific activity, individuals are presented a chart much like the one below and are asked to identify the most appropriate category. Naturally, depending on one's fitness, the rating assigned for an exercise will vary from person to person. The Borg Scale of Perceived Exertion Scale is employed by the American College of Sports Medicine.
*Rating of Perceived Exertion Scale
| Rating | Description |
| 0 | Nothing |
| 0.5 | Very, very light |
| 1.0 | Very light |
| 2.0 | Light (weak) |
| 3.0 | Moderate |
| 4.0 | Somewhat hard |
| 5.0 | -- |
| 6.0 | Very heavy |
| 7.0 | -- |
| 8.0 | -- |
| 9.0 | -- |
| 10.0 | Very, very heavy (near maximal) |
Talk Test
The Talk Test is used to show whether individuals are exercising within their training zones by their ability to carry a conversation. If a person's speech is compromised, this suggests that the intensity is greater than his/her training zone. When first starting cardio training, beginners should make sure to progress within their training limits (ex. using the Talk Test as a measure of sub-maximal intensity and intensity).
Heart Rate Monitoring
The Borg Test and Talk Test are simple and do not need specialized equipment. Likewise, you can gauge your body's reaction to exercise by manually taking your heart rate. There are three important heart rates you should record: your resting heart rate prior to exercise (for comparison), your heart rate during activity (to see how hard you are working) and your heart rate immediately following exercise (to see your recovery rate). Your progresses will be indicated by a lower resting heart rate and shorter time for recovery. It is important to keep in mind that the following factors also contribute to a person's heart rate:
- Genetics: some people are genetically predisposed
to have higher or lower heart rates
- Temperature: higher temperatures lead to faster
heart rates
- Psychological state: your state of mind and
emotions will affect your heart rate. For instance, immediately prior to
exercise, your heart rate is expected to increase due to anticipation.
- Stimulants / Medication: various chemicals can
increase or decrease heart rate. For instance, caffeine would stimulate
your heart rate and general alertness.
- General health: As expected, sickness, exhaustion and stress would impact your heart rate.
Determining Your Heart Rate:
There are three locations that you can use, by hand, to find your heart rate. They are your:
- Carotid Pulse: this is the most common site to find
a person's pulse (and is used in first aid because blood flows to your
brain along this artery). Your carotid pulse is located in the hollow of
your neck. It can be found immediately to the right or left of your
Adam's apple.
- Radial Pulse: this is found on the radial (thumb)
side of your wrist.
- Temporal Pulse: this is found on your temples.
There are several points to consider when trying to find your heart rate. When taking your pulse, always use two (or three) fingers and press lightly to one of the aforementioned sites. Avoid pressing too hard or you may impede blood flow. You should also avoid using your thumb when taking a pulse because it generates a strong pulse by itself. To find your heart rate in beats per minute, count the number of pulses in 15 seconds and multiply by 4 (or any other combination to give total beats in a minute).
For a more accurate and ongoing analysis of exercise however, a heart rate monitor can be used. Given that these have been out in the market for a while, heart rate monitors can be purchased for a relatively affordable price and would be an excellent addition to anybody's training regime.
References:
*Borg, GAV., "Psychological
Bases of Perceived Exertion", Medicine and Science in Sport and
Exercise (14)
Related Pages:
Testing Cardio Fitness - Determine your cardio fitness level with this set of simple tests.
Cardio Fitness Training - Complement your workout regime with an effective cardio program.
Target Heart Rate - Make the most of your cardio training by exercising at your target heart rate.
