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What Is Considered a High-Intensity Workout?

Is There a Set Formula?

What Is Considered a High-Intensity Workout: Is It Universal?

High intensity interval training (HIIT) is unmatched in its ability to build muscle and burn fat. Some gyms forget that this formula involves intervals of intensity, not just high intensity. In addition, the level of intensity you feel depends largely on things like your age, conditioning, weight, and previous gym experience. So, don’t just look for high intensity workouts. If you want to reap the rewards of HIIT, try a legitimate HIIT workout in Miami Beach at Sweat440. 

Without the right intervals and resistance, high intensity is challenging, but not nearly as effective as HIIT. In addition, high intensity is a very subjective phrase. Let’s take a look at what high intensity means, and why intervals are essential to weight loss and muscle growth. If you don’t follow the right formula, frustration and injury are real possibilities. 

Is High Intensity Measured by Maximum Heart Rate?

The Department of Health and Human Services recommends at least 75 minutes of vigorous exercise per week. So, what qualifies as vigorous intensity, and how is it measured? There is not a universal heart rate or calorie burn to use as your guide, since everyone is capable of different levels of exertion. But you can measure your intensity in the following two ways.

  • First, measure your heart rate: Your target heart rate will not be the same as the person next to you in the gym. Let a qualified HIIT instructor determine your optimal pulse. But a good starting point is to subtract your age from the number 220. The result is the maximum heart rate that’s safe for you while exercising. With vigorous intensity exercise, your heart should beat at 70% to 85% of that maximum heart rate.  
  • Second, measure how you feel: When you exercise with vigorous intensity, your breaths will be rapid and deep. You’ll start sweating within a few minutes, and you won’t be able to speak in long sentences without catching your breath. This feeling occurs at different points for different people, so be careful not to overexert yourself. Work at your own pace and alternate with lower intensity. 

What Is the Normal Heart Rate for Men Working Out?

A normal heart rate for men while working out is a subjective number. It depends on age, fitness level, and additional factors like caffeine, hormones, stress, and medication. Instead of aiming for an arbitrary number, determine your resting heart rate, maximum heart rate, and target heart rate. You learned how to determine your target and maximum heart rate above. 

To find your resting heart rate, measure the number of beats per minute when you’re relaxed. Count them when you just wake up, before you shower or your coffee. The average resting heart rate for men is lower than women because men’s hearts are often larger. In addition, women’s hearts have a different rhythm which causes them to beat faster. Gauge your ideal heart rate while exercising from your own pulse variables.

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What’s the Normal Heart Rate for Women When Working Out?

Like men, most women’s resting heart rate is between 60 and 100 beats per minute. For women, the average is closer to 78 bpm, while for men, it’s closer to 72 bpm. But the normal heart rate for women while working out is a highly individual number. It depends on variables like hormones, age, fitness level, stress, and whether coffee or energy drinks are your pre-workout ritual. Here are average heart rate zones for men and women from the American Heart Association to give you an idea.

Target Heart Rate Zones

Age 20: 100-170 bpm

Age 30: 95-162 bpm

Age 40: 90-153 bpm

Age 50: 85-145 bpm

Age 60: 80-136 bpm

Age 70: 75-128 bpm

Maximum Heart Rate Zones

Age 20: 200 bpm

Age 30: 190 bpm

Age 40: 180 bpm

Age 50: 170 bpm

Age 60: 160 bpm

Age 70: 150 bpm

Does a HIIT Weight Training Circuit Maximize Intensity?

A Sweat440 HIIT weight training circuit maximizes intensity. But that’s not all. It also provides intervals of lower intensity which are essential to weight loss. Steady state high intensity keeps you in an aerobic state, so you burn carbs or muscle, not fat. And you don’t improve your metabolism. You end up exhausted before reaching your VO2 Max or fitness potential. If you spend 40 minutes doing HIIT or 150 minutes running at a steady state, you’ll likely burn more calories with HIIT.

Taking brief periods of time to catch your breath has several benefits. First, it keeps your body guessing, so you don’t plateau. Second, it enables you to maintain proper form, which prevents injury. Third, it helps you burn fat during the workout, and afterward too. Fourth, it combines strength training and cardio, cutting gym time in half.   

Why Is a Strength Training and HIIT Workout Plan Best?

Strength training and HIIT workouts are best for incorporating high intensity in your routine. Simply using high intensity for long periods of time leads to burnout, injury, and lackluster results. You need variety in intensity and varied exercises to sculpt your best physique. You don’t have to determine your own intensity level. Sweat440 in Miami Beach does that for you for free! 

Where Can I Try Free HIIT Classes for Optimal High Intensity?

Ready to determine what is considered a high intensity workout for you? Try free HIIT classes today at Sweat440 Miami Beach near Publix on the Bay! Our classes pack a potent punch in just 40 minutes, and they start every 10 minutes, so what are you waiting for? Come see what you’re capable of today!

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How Do You Measure High Intensity?

Ask Your HIIT Workout Instructor

  • Visit Sweat4440 Miami Beach.
  • Try a free HIIT class. 
  • Ask an instructor for your target heart rate.
  • Work to your ability, not someone else’s.
  • Avoid HIIT classes with no strength training.

Observe Your Heart Rate and Body

  1. Find your maximum heart rate.
  2. Find your target heart rate.
  3. Check your breathing intensity.
  4. Observe how quickly you sweat. 
  5. Notice how easy it is to talk.