One of my favorite verses is Psalm 86:12. It reads, “I will praise you, Lord my God, with all my heart; I will glorify your name forever.” My human nature often struggles to give all of my heart to God. But when I do, it is so worth it because I get to see the blessings of obedience.

Another area where we can see the blessings of using our heart is during exercise. And while we can never give too much of our heart to God, we can give too much (or not enough) during exercise. The amount of physical effort we put into our workout is something called exercise intensity and is most commonly measured by heart rate. Today, we will briefly talk about 3 ways to use heart rate training to maximize your workouts.

1. Rate of Perceived Exertion

Have you ever wondered if you’re exercising too hard, or not hard enough? A simple and effective way to determine this is to use a tool called the Rate of Perceived Exertion (RPE). RPE is a scale from 1-10 that provides a description of how you’re feeling for each number. As you are working out you can use this tool to decide if you need to work harder or maybe take it down a notch to stay safe. You can download a sample of the RPE HERE. This tool is my #1 recommendation for older adults or someone with a diagnosed health condition. It’s a great idea to take the tool to your health care provider and work with them to come up with the best range for you and your body.

2. Target Heart Rate

Exercising with your target heart rate in mind will help to optimize your workouts. You can find your target heart rate by calculating your maximum heart rate first, and then determining a range of appropriate beats per minute based on a percentage of this number. If you’re anything like me and don’t like math, you can use this handy tool by ACE to find out your recommended target heart rate zone based on your age and fitness level.

Once you know your range, you can keep track of it by checking your pulse or using a heart rate monitor.  It’s important to note that these calculations are not 100% accurate. If you are an older adult or have a diagnosed health condition, it’s important to check with your health care provider to determine your best target heart rate.

3. Heart Rate Interval Training

If you’re accustomed to exercise and are ready to add interval training into your routine, you can use the lower end of your target heart rate, and the higher end of your target heart rate as goals during interval training. This is a great option while you are listening to the Revelation Wellness Podcast. You can also set interval times for your workout such as 90 seconds of low intensity and 30 seconds of high intensity.

While it’s fun to learn new ways to use our heart rate to optimize exercise, let’s not forget that it’s ultimately the spiritual condition of our hearts that optimizes our lives.

In the comments below, tell us if you’ve used your heart rate during a workout? Do you use RPE or track your heart rate with a heart rate monitor?

Kristen Ekiss is a wife and adoptive mom of 4, adjunct professor, and Navy Veteran who resides in Waukesha, WI. The mission of her ministry is to teach women how to grow a stronger faith, raise a stronger family, and build a stronger body.

Thanks for reading this week’s RevTip! If you want to try some heart-pumping workouts, check out our FREE 7-day Warrior Challenge! This challenge requires a thick skin, a soft heart, and a willingness to humble yourself before the Lord who has created you for hard, holy, and good works. Sign up today!

Try using the RPE scale in this workout! For more workouts like this, visit RevWellTV!

HEATHER G’S STRENGTHEN & STRETCH – “THE NEW ME”

In this Pilates-style workout, you will use your breath to support the movement. We will focus on lengthening the spine and muscles while building strength, paying attention to posture, and initiating from the core. (ALL LEVELS) (EPHESIANS 5:8-10; PILATES RING OPTIONAL)