Tag Archives: heart rate

Day 33

5 Jul

Hoping everyone had a relaxing and safe 4th of July holiday! I took a Body Pump class in the morning to kick-start the day on a healthy note; it was probably one of the most challenging workout mixes I’ve taken by an instructor! The instructor took tracks from all over the place, ensuring that it would leave the participants breathless..she succeeded. I can’t remember all of the tracks she used, but one that stuck out in particular, Fireworks (how appropriate!), has always been a challenging lunge tracks for me!

Breakfast, trained, work, meeting, took Cycling, taught Interval Training, work, client, home for dinner with Kathie and to see Magic Mike!! I’ve heard mixed reviews on the movie..if you’ve seen it, what are your thoughts?

Interval Training was a lot of fun! I originally planned to do a mixture of cardio and strength stations

but was reminded that the participants are used to 5 cardio-based stations with strength exercises in between intervals. If it’s not broken, don’t fix it. A little creative thinking on my part and the class looked like this:

The participants brought their A-game! I guess after a holiday binge with lots of cookouts and such gets people itching to work it off. The fave exercise? Medicine ball slams!

Working on my cycling playlist! Any songs you prefer to sprint, climb a hill, up & downs, or steady state-let me know!

See ya 🙂

The Talk Test

4 Oct

In a previous post, I explained the importance of measuring your heart rate and knowing your numbers to see how hard you’re working while exercising. As you should still calculate and find your numbers, there’s another simpler test that will monitor your intensity-the talk test! Group fitness instructors and personal trainers use this trick all the time. It’s beneficial to us to see how hard you’re working, without you really knowing why we want you to talk when your exerting yourself :).

A study by the University of New Hampshire validated to effectiveness of the talk test with a group of adults who recited the Pledge of Allegiance while exercising at various intensities. As the participants could no longer comfortably talk, they were reaching their lactate threshold. This test can benefit both beginners who are just starting out and experienced athletes who want to take their fitness to the next level.

Personally, I use this test ALL the time, especially with my group fitness classes. It’s an easy way to gauge how hardand ifthe participants are exerting themselves in relation to the class format in a big setting. With one-on-one clients, I always keep a conversation flowing to see how they’re feeling.


If you don’t have a heart rate monitor, use the talk test to gauge how hard you’re working. If you find it silly to talk to yourself while exercising-grab a partner! Partner workouts can make you push yourself harder, thus increasing your lactate threshold=WINNING!

Hurricane Irene Sesh

27 Aug

Today’s workout was dedicated to miss Irene. that’s all I got..

Treadmill intervals! I wanted to do something quick but worthwhile and tough. Pyramid-style workouts are just that! Starting at a set base and working up, then back down really gets your heart rate up-keeps it there-then slowly brings it down (when you’re done).

The deets:

  • warm-up
  • 1-2 min. @ 6.5
  • 2-3 min. @ 7.0
  • 3-4 min. @ 8.0
  • 4-5 min. @ 9.0
  • 5-6 min. @ 8.0
  • 6-7 min. @ 7.0
  • 7-8 min. @ 6.5
  • 8-7 min. @  7.0
  • 7-8 min. @ 8.0
  • 8-9 min. @ 9.0
  • 9-10 min. @ 5.0 (recover)

Repeat for a 20 minute workout. (These were my numbers-yours may/not be different!) Be safe!!