HIIT Class Important Terms & Measures
- Intensity - The acute attention focused on any specific activity (in order to control and direct great physical energy).
- Effort - The applied physical force to any activity which is best represented as a percentage of maximum human capacity/output.
- RHR - Resting Heart Rate. Best if checked first thing in the morning prior to any caffeine consumption or strenuous activity.
- MHR (Estimate) - Maximum Heart Rate can be estimated by taking the number 220 minus (-) your age.
- Target "Work" HR (for this class) - Found by multiplying your estimated MHR times (x) 0.9 or 90%.
- VO2 Max - Your body's maximal ability to take in and use oxygen. The two primary determining factors of V02 Max are maximal cardiac (heart) output and oxygen extraction (by working muscles).
- Lactate Threshold - Point at which lactic acid production exceeds clearance capacity and the pH of your blood drops substantioally. Conditioning will increase that point threshold.
- Blood Glucose (Sugar) - Optimal range is from 70 mg to 100 mg/ml
- RMR (Resting Metabolic Rate) - Estimated by multiplying your current body weight (in pound) times (x) 11, (For women, its 10).
- Activity Quotient - Use of the RMR times (x) 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for extremely active individuals wanting their daily caloric expenditures (+/-300 to 500 calories for weight gain/loss).
- RPE Scale - Rate of Perceived Exertion
2. Minimal Movement (Seated)
3. Standing and moving (Walk a few steps)
4. Aerobic "easy" (Ambulation - walking)
5. Aerobic "easy/moderate" (Brisk walking)
6. Cardio "moderate" (Power walk/light jog)
7. Cardio "moderate/high" (Jog/run)
8. Race Pace "high" (Competitive race run)
9. Anaerobic "bursts" (Sprinting) (Breathless)
10. Max out "100% top speed" (All out sprint to finish line)