When it comes to cardio workouts, one of the most common mistakes a person can make, especially when they are new to exercising in general or to that particular exercise, is failing to measure the intensity of the workout. After all, giving it your all right from the start can leave you feeling burned out or injured and when you’re not working hard enough, you might wonder why you aren’t reaching your goals and making any progress.
So let’s have a quick look at a popular way of measuring the intensity of your workout without the need of fancy or not so fancy, well – basically any, equipment or particular skills. Hooray!
How do I do this you ask? All you need to do is, while working out, or just walking from A to B, to estimate how hard this current form of activity feels to you, on a level of 0(sitting/laying down, i.e. complete rest)/1 to 10.
Level 1 being very light activity, such as standing or pottering around the house, as opposed to level 10, which would mean you’re racing your arch rival to the finish line. 😤
The chart below (based on Borg’s modified scale) is a good example of the different levels
While you either need a heart rate monitor (which is still a very important and valuable tool – I can’t imagine running without my Garmin) to measure your heart rate or otherwise need to stop and take your pulse, at least with thinking about how hard the workout you’re doing feels to you, you can adjust as you are, quite literally, going.
It’s also great because it’s tailored to you and only you.. your level 7 might be a 10 min/mile, but that could be my level 9. = you’d be able to go on for longer
and this would be our last run together. 😜
HIIT workouts often don’t give you information on the speed you should complete an interval at, but how hard it should feel to you. Which is why with this way of gauging the intensity you can still work with different speeds, but -again- work at 8mph and rest at 5mph, might be either to easy or hard for you.