Gauge the intensity of your workout without a heart rate monitor
Happy Monday. Ok. Maybe not exactly happy if you stayed up late watching the Super Bowl.
By the way, who won?
Check this out. A new workout for the week AND you get Learn & Burn with gauging the intensity of your workout with Rate of Perceived Exertion.
And the workout? I couldn’t wait to share it!
Consider this a BONUS Learn & Burn!
As you’ve probably heard, the benefits of interval training reach beyond the time you’re working out. Interval training has been shown to burn more calories than traditional workouts especially after the workout. High intensity, short duration programs have been found to match or surpass results of moderate intensity, long duration workouts.
BENEFITS OF INTERVAL TRAINING
- Burn more calories
- Metabolism stays high AFTER the workout (EPOC)
- Fat burning increases during and post workout
- Complete an effective workout in less time
- Increases power
- Increases speed
- Increases endurance
This workout combines the benefits of cardio training with the benefits of strength training to torch calories and tone up!
We’re going to target the lower body with fast paced quarter-mile sprints and the upper body with sculpting resistance exercises using dumbbells.
If you’re unsure what your sprint pace is or should be you can calculate your quarter mile sprint pace here. A quarter mile is approximately 400m.
Without knowing your specific sprint pace, you can complete this workout just as effectively using Rate of Perceived Exertion (RPE) to gauge intensity. RPE is used to judge how hard you feel like you’re working during exercise.
The subjective ratings should be based on physical sensations during physical activity, including heart rate, respiration rate, increased sweating and muscle fatigue. When judged accurately, the RPE provides a fairly good estimate of intensity that is comparable to measuring heart rate during physical activity.
Using the Borg Scale, match how hard you feel like you’re working out with numbers 6-20. 6 is no feeling of exertion and 20 is very very hard.
During the sprints aim for an RPE of 15-16 on the Borg Scale:
|How you might describe your exertion||Borg rating of your exertion||Examples|
(for most adults <65 years old)
|None||6||Reading a book, watching television|
|Very, very light||7 to 8||Tying shoes|
|Very light||9 to 10||Chores like folding clothes that seem to take little effort|
|Fairly light||11 to 12||Walking through the grocery store or other activities that require some effort but not enough to speed up your breathing|
|Somewhat hard||13 to 14||Brisk walking or other activities that require moderate effort and speed your heart rate and breathing but don’t make you out of breath|
|Hard||15 to 16||Bicycling, swimming, or other activities that take vigorous effort and get the heart pounding and make breathing very fast|
|Very hard||17 to 18||The highest level of activity you can sustain|
|Very, very hard||19 to 20||A finishing kick in a race or other burst of activity that you can’t maintain for long|
I’ve done this workout twice and both times I worked hard. I mean really hard. The minutes flew by. Bam! Workout done.
Ready to workout?
Have a towel close by. Turn on your favorite high energy playlist.
Right click the image above to save to your mobile device or download the workout to print.
Time: approximately 30-minutes depending on your running pace
- treadmill (elliptical or stationery bike)
- dumbbells 8-12 pounds (depending on your fitness level)
- Don’t skip the warm-up or cool-down.
- Use proper body alignment and good form.
- Weights and intensity should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing weights, reps or rest.
- Gradually increase intensity and/or repetitions based on your progress.
NOTE: If you don’t have access to a treadmill, the same concept can be applied with a stationary bike or an elliptical.
I am a certified personal trainer, but this workout was not created for your specific fitness level. If you’re interested in workouts created for your specific fitness level, individual needs and goals contact me at firstname.lastname@example.org.
Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.
Bicep Curl Press (1) Holding dumbbells in both hands palms facing inward, stand with your feet shoulder-width apart, knees slightly bent. (2) Rotate the palms facing outward and lift the weights toward your shoulders (flexing elbows), in one fluid continuous motion, rotate your palms away from your body as you continue pushing the weights over your. (3) Reverse the motion, bring the weight down to your shoulders with the palms out, then turning them to fully extend the elbows, bringing the arms to the starting position. Targets: biceps, front deltoids, middle deltoids, triceps
Rear Lateral Raise (1) Stand with your feet hip-width apart holding a pair of dumbbells. (2) Bend forward at your hips until your torso is nearly parallel to the floor letting your dumbbells hand straight down from your shoulders with your palms facing each other. Brace your core. (3) Without moving your torso and keeping your arms straight, raise your arms out to your sides until they’re in line with your body. (4) Pause, then slowly lower your arms to start position. Targets: upper back, middle back, upper deltoid
Tricep Dip (1) Stand with your back to a bench or chair. Bend your legs and place your palm on the front edge of the bench. (2) Position your feet in front of you so that most of your body width is resting on your arms. (3) Keeping your elbows tuck along side your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. (4) Your hips drop straight down toward the ground. (5) Hold for a beat, then exhale and straighten your arms back up to the starting position. Be careful not to lower your body too far. Do not lean forward or away from the bench. Targets: triceps
Standing Russian Twist (1) Stand with feet just beyond shoulder width holding a dumbbell (or medicine ball) with both hands in front of your chest, with your arms straight out at shoulder level. (2) Keeping your arms straight out in front of you, pivot on your right foot and rotate the dumbbell and your torso as far as you can to the left. (3) Then, do the same to the right. That’s one rep. Complete the prescribed number of reps. Targets: rectus abdominis, internal and external oblique and transverse abs
Like the workout? Share it with your friends and family. They’ll thank you and I will too.
I’d love to chat.
Did your team win the Super Bowl? Have you ever used RPE to gauge the intensity of your workout? Have you ever used a cardio machine for a strength and cardio workout?
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