Wednesday, February 16, 2011

How Hard are You Working Out?

So, how hard are you actually working out? You think you are busting your butt on the treadmill everyday, but you're not really seeing results. Let me be the first to say, it's pretty easy to fool yourself. And I will tell you, I am phenomenal at it. But working out is like a church service and a bank - you only get out what you put in. So, if you think that you are working out strenuously, but you're barely getting your heart rate up, you're not only not reaping the benefits of exercise, but it's probably pretty discouraging as well.

So everyone has a different body and we're all different ages, which means everyone has different heart rate we want to reach. Well, you can look at those charts they have up on the gym walls, but they're not very accurate. "What's a better way to tell my intensity?" you ask. And I reply, "The Sing-Talk test!" This has been pushed on us WWs, and it seems to be a pretty effective way of measuring intensity.

This is pretty much it:
             - if you can sing, you're at a minimum elevated heart-rate and at a low intensity
             - if you can talk in complete sentences you are at a moderate intensity (this is recommended for older people and people who are just beginning to get active)
             - if you can only talk in short monosyllabic sentences, then you are at a high intensity (cardio level)

So, if you're out for your walk and singing like Christina Aguilera, then you need to step it up!
And if you're super out of breath, make sure that you are at the level of fitness for your body to handle it! It is really a great idea to have an exercise partner. This person can keep you accountable to make sure you push it your whole workout, and they will be there to bring you back down if you're going too hard! And hey, that's what friends are for, right?
So make sure the next time you're working out to use the Sing-Talk Test, and make sure you're getting the most out of your workout!

P.S. So today I start Week 8 of Weight Watchers - and I've lost a total of 27 lbs! So I'm three lbs away from my next nail polish (I've already got it picked out and in a shopping cart online!) and about 5lbs away from what I weighed at the end of Freshman year! I know that most people don't care, but I was just really excited about that this morning!


  1. I care! I like keeping up with your progress!

  2. Good Job! Seems like you are doing really well!