Here’s how to Gauge Client’s intensity through various methods. 🤸♂️Heart Rate – either percentage of max heart rate or percentage of heart rate reserve (aka Karvonen)
By using this equation 220-age, we can use this as the clients maximum heart rate, reaching 100% of their age predicted max heart rate. Through this, we can then create zones of intensity to help challenge clients. 🤸♂️Rate of perceived exertion
Also known as RPE, is sometimes used from 1-10, or from Borg’s revised scale of 6-20, in where the highest number (20) is the reaching total max effort, and the lower numbers (6) at lower intensity.
RPE is a good measure of gauging client’s intensity when asking them to indicate the number they felt after an exercise, and then deciding whether to keep them at that intensity or challenge them more. 🤸♂️Vo2 – aka Aerobic Capacity and METS – aka metabolic equivalent
Typically used in a laboratory, Aerobic Capacity can be used to either test a client’s submaximal or maximal consumption of oxygen and the efficiency of your muscles.
VO2 = cardiac output x oxygen extraction (aka VO2 = Q x A-V O2 diff)
🤸♂️Ventilatory Threshold – VT1 and VT2, as determined by the talk test
Another test that can be done more in a laboratory setting, but can give nearly accurate results if done correctly. As exercise intensity increases, ventilation increases in a linear manner, displayed as VT1. VT1, represents a level of intensity blood lactate accumulates faster than it can be cleared, which causes the person to breathe faster in an effort to blow off the extra CO2 produced by the buffering of acid metabolites. During submaximal exercise, ventilation increases linearly with oxygen consumption and carbon dioxide production.
Like RPE, the VT/Talk Test allows for subject input on how hard they feel they are doing. As long as the exerciser can speak comfortably, he or she is almost always below VT1.
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