Beware the Heat!

Heat and Humidity One should consider taking their workouts indoors as the outdoor temperatures rise, especially if combined with high humidity. Even with temperatures at 82 degrees with 100% humidity, there is a possibility of developing heat cramps or heat exhaustion. And when temperatures soar … Read More

How to Measure Exercise Intensity

photo credit: joebeone There are several ways to measure your exercise intensity: target heart-rate checks, perceived exertion and talk test, and heart rate monitors which have increased in popularity due to ease of use and relative accuracy. For many years, measuring exercise intensity using … Read More

Calculate Target Heart Rate

The most prominent and accurate means of determining target heart-rate is the Karvonen formula. This formula calculates a percentage of the heart-rate reserve, which is the difference between the resting heart-rate and the maximal heart-rate. Heart-rate reserve = maximal heart-rate - resting … Read More

How to Check Your Pulse

To take a pulse check, there are 2 ways to count. The first is a 6 second count, the other a 10 second count. To figure the beats per minute, the 6 second count is multiplied by 10 and the 10 second count is multiplied the 6. (Actually there's a third way - 15 seconds multiplied by 4!) While … Read More

Target Heart Rate Inaccuracies

When calculating target heart rate, there are several points at which there could be room for error. The first is the + 10 on the age predicted formula (Astrand and Rodahl 1977). Second is using the more generalized method (maximum heart-rate - MHR) of calculating THR without figuring out a … Read More

What is RPE?

The Rating of Perceived Exertion (RPE) has long been encouraged for use in the group exercise setting in addition to heart rate checks. But in recent years, it has increasingly become the primary means for determining how hard you are working. Considering the margin of errors and the time required … Read More

Heart Rate Monitors

In 1979, Polar invented the first wireless heart rate monitor for the Finnish Nordic Ski Team. As intensity training has increased in popularity, so has the use and availability of this equipment, which can eliminate a large margin of error with counting pulse. Heart rate monitors are usually … Read More

Target Heart Rate Chart

When we first ran the series "How Hard Are You Working" about measuring exercise intensity, we found that there were few charts that featured the various means of measuring heart rate and exertion.  So we designed this poster sized chart and we have sold nearly 1,000 charts since. This multi chart … Read More

Strength Training for Life

Gin developed this clever workout for an ACSM conference presentation that offers variety and fitness with little equipment required. It's a fun twist on workouts that you can pick and choose from to work into your daily schedule or weekends. Don't forget - check with your doctor before trying … Read More

Interval Training

photo credit: Ewick Sometimes it's hard to wade thru headlines and know that what you are doing is what you need to be doing.  Several years ago, information about a study related to low to moderate activity burning the most fat was widely circulated. This led to a lot of confusion about which … Read More