My last post tackled the question of how we know if we are making progress in our exercise program. That discussion took more of a long view of things, but how do we know if we are working hard enough in any given workout? This is a topic that I have blogged about in the past as well: once on 9/6/2020 and then a few days later on 9/10/2020.
To recap, when it comes to cardio exercise there is a formula that is often used to determine if the workout is effective. It is not exact, but the equation is 220 minus your age; that number gives you the maximum heart rate, but the goal is to be at 65-85% of that number. For instance, a person who is 70 should not exceed 150 beats/minute; the “sweet spot” is between 97 and 127. When it comes to resistance training (weights), it is a little more complicated as it will depend on what the goal is. Rather than going into detail here, consult your favorite fitness professional; recommendations will vary in relation to a number of factors such as age, current level of fitness, injuries, etc.
Still, in any given workout, is there an easy way to get a sense of things? For cardio, there is something called the “talk test.” If a person is able to talk while doing the exercise (running, biking, etc.) it would be considered moderate; if a person can talk with difficulty but not sing, that is a more vigorous level. If the person is unable to speak at all (like during a sprint), that is the highest level of exertion–one that can only be carried out for a limited amount of time. What level is appropriate? It will depend on a number of factors (are you just trying to stay fit, or are you training for a marathon?), but going back to the formula above will help.
For resistance training, I usually recommend a weight that allows the client to do 12 reps with the last few being difficult. If all 12 reps are easy, it is time to either add weight or reps, or in some other way increase the level of difficulty. Those looking to bulk up, will follow a different set of standards–generally, heavier weight with less reps. I also use the RPE or Rated Perceived Exertion; this is fairly subjective, but it asks the exerciser to rate how difficult an exercise is. I use a 1-10 scale with 10 being the most difficult; most clients are honest (although we all know the adage “never tell a personal trainer something is too easy!”) This is a relatively simple way to gauge the level of work for both resistance and cardio training.
The key is not to rest on one’s laurels. When an exercise becomes to easy, it will not help to accomplish the fitness goal. Progression to a more challenging level is what is called for.
Although it can seem confusing at times, we are usually our own best judges of how hard we are working. We need to be honest with ourselves, though, so as not to overwork or underwork. Being honest with ourselves is a good rule in every aspect of our lives.