How Hard Was that Last PT Session?

Do you get a good workout at the PT sessions you attend?  Two great ways of measuring the intensity of your workout are Target Heart Rate Zone and Ratings of Perceived Exertion.

1.  Target Heart Rate Zone - This represents the range of heart rate    values that are high enough to increase your level of aerobic fitness, but low enough to allow you to exercise long enough to achieve a training effect.  Find your target heart rate zone below. Check your heart rate at your carotid artery about ten minutes into the aerobic part of the PT session.  If you are too below the zone pick up your intensity, if you are above the zone, tone your intensity down a little.

Age * 60 -85% Zone in beats/minute Zone in beats/10 seconds

18

121-182

20-29

19

121-171

20-29

20

120-170

20-28

21

119-169

20-28

22

119-168

20-28

* Your zone could be affected by medications which alter your heart rate.

2.  Ratings of Perceived Exertion - This is a scale that allows you to subjectively rate your exercise intensity during exercise.  This scale is highly related to your exercise heart rate.  This is the way to rate your exercise if you take a medication that could affect your heart rate.  It is also a way to rate the intensity of non aerobic training like weight training.   RPE SCALE  You should be exercising between 12 and 17.