Personal trainers love to monitor client's heart rates. We do heart rate formulas in our sleep and can often correctly guess a client's heart rate at any given time during a workout. As trainers, we use heart rate to determine how hard our client is actually working, how many calories they are burning and if they are working within an appropriate training zone. Heart rate monitoring is great for us "trainers" but what about the average Joe who's just trying to get the most out of their workout? Luckily, there is a straightforward, no math required solution! The simple talk test is a way to turn a scientific physiological principle into an easily measurable variable that anyone can implement. Let's take a closer look at how you can easily measure your exercise intensity, no chest straps necessary!When we train our cardiorespiratory system, we are primarily using fat oxidation and aerobic glycolysis to fuel our workout. When we are working at a low to moderate intensity we are working under our first ventilatory threshold: VT1. A standard talk test can help us determine our intensity. If you can speak in sentences while working out, you are working at or under VT1 and using fat as your primary fuel source. When performing high intensity cardio intervals, like repeatedly jumping or sprinting we switch to using both fat and glucose as fuel. During these 30 sec. to 1 min. bursts of activity we are are working at a moderate to high intensity and are working between VT1 and VT2. As our bodies rely more on glucose as fuel, more carbon dioxide is produced. The only way to get rid of this carbon dioxide is through increasing our respiration. While working at or under VT2, you may be able to utter a few choice words, but you cannot comfortably carry on a conversation.
If working out for equal times under VT1 and between VT1 and VT2, overall calorie burn is higher while working around VT2. However, even though caloric burn is higher during high intensity intervals, we cannot sustain this type of activity for long periods of time. Therefore, the most efficient way to burn through lots of calories is to alternate low intensity cardio exercise with high intensity bursts of activity, otherwise known as interval training.
In order to get the most out of your interval workouts, use the talk test to ensure you are working at the appropriate intensity. Try walking or slow jogging for 2 min at an intensity that allows you to carry on a conversation. Then, pick up the pace for 30 sec-1 min at an intensity that a conversation would no longer be comfortable. Continue to alternate between low and moderate/high intensity activity for 30-60 min. to maximize your caloric burn and improve your performance.
