It can be difficult to tell how hard you are working, especially if you are new to fitness.
Lack of results in your fitness goals can also be a sign that you aren’t working hard enough. There are many ways to help navigate exercise intensity, two of which are RPE (Rate of Perceived Exertion) and Karvonen’s Formula. The RPE scale is probably one of the
easiest to refer to, however it is only based on what you perceive and what we perceive doesn’t always match how hard we are actually working. So for that we have Karvonen’s
Formula, it is a math formula that helps to determine what your heartrate should be for
different intensities. Using these two methods together will help you to learn more about your body and how it responds to exercise.
Karvonen’s Formula: Uses your age, your resting heart rate, maximum heart rate and percent intensity.
Step 1: Your Resting Heart Rate (RHR)
Find your pulse, count the number of beats that occur in 10 seconds, multiply that number by 6. This should be done when you first wake up in the morning, before getting out of bed.
Step 2: Determine Your Max Heart Rate (MHR)
220 – Your Age = Max Heart Rate
Step 3: Calculate Target HR Range for specific exercise intensities. Repeat this for 50%, 60%, 70%, 80%, and 90%
MHR – RHR(50% + RHR) = Heartrate for that intensity
If math isn’t your thing, there is a website that can do this for you;
An example of what your heart rate range should look like is below, along with a color coded RPE scale. Use these to help assist you for both your strength and cardiovascular training. If you want to check where you’re at in your HR Range but you don’t have a pencil and calculator handy, divide your intensity heart rates by 6 to determine what your HR would be in 10 seconds. Use that for a quick reference on the go.
As the owner of GetFit, she carries a vast array of interests from sports and athletics, Olympic lifting, to kickboxing. Each year she attends seminars, conferences and takes courses to keep up-to-date with current research and techniques in the field of health and fitness and this year she is planning on doing her first sprint triathlon. Being healthy and staying active is a lifestyle choice. “Health and fitness is an investment in oneself. It is my goal to help clients become fit in a healthy, fun, natural way.”Read trainer bio
Recipe and Picture from prevention.com
With the sun shining and the grass getting greener, instead of a particular workout I’ve decided to give you list of activities that you can partake in while you enjoy the great outdoors.
This is the foundation of GetFit Camps Lacombe Personal Training. Our programs will offer you an opportunity to change your thought process about weight loss, eating, and exercising. Our educated and certified trainers will guide you through in a positive, supportive environment, giving you the best chance to be successful in your fitness journey.