Exercise Intensity, Heart Rate Zones and the Talk Test
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weighless14
Posts: 13 Member
When you are exercising it is important to recognize how hard you are working aka exercise intensity. You need to work at a level that is appropriate for you. You can estimate exercise intensity wearing a heart rate monitor or by using the talk test.
The American Council on Exercise recommends the 3-zone Cardiorespiratory Training using the ACE IFT Model to estimate exercise intensity. Zone 1 beginner is light to moderate intensity.
Zone 2 intermediate is moderate to vigorous intensity.
Zone 3 advanced is very vigorous or very high intensity.
The link to the video below demonstrates the talk test and the 3 different zones.
https://m.youtube.com/watch?v=e8vRWNb0suE
If you have a heart rate monitor, you can use the ACE Heart Rate Zone Calculator to estimate your heart rate range for each zone. Here's a link to the calculator and helpful information about heart training zones. http://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=7
The American Council on Exercise recommends the 3-zone Cardiorespiratory Training using the ACE IFT Model to estimate exercise intensity. Zone 1 beginner is light to moderate intensity.
Zone 2 intermediate is moderate to vigorous intensity.
Zone 3 advanced is very vigorous or very high intensity.
The link to the video below demonstrates the talk test and the 3 different zones.
https://m.youtube.com/watch?v=e8vRWNb0suEIf you have a heart rate monitor, you can use the ACE Heart Rate Zone Calculator to estimate your heart rate range for each zone. Here's a link to the calculator and helpful information about heart training zones. http://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=7
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