IS MY WORKOUT TOO INTENSE? | how to measure your workout intensity

[@1katcab]

It's like you read my mind and the stuff I wonder regarding fitness. As always, very useful content!

[@JustinaErcole]

So glad you found it helpful!

[@lunamorvran8202]

Same lol

[@frankquinn6872]

Another excellent video Justina - I will definitely be borrowing (i.e. stealing!) your “15 minutes to ask me anything” idea! With your own training in mind, may I suggest moving the swing snatches to earlier in your workout when fatigue is less of an issue? As a kettlebell coach that’s what I would advise my clients. It’s such a great exercise but has a high skill tariff and not an exercise where you want your grip to fail in the middle of a rep (much better that it happens in a less ballistic exercise like a single arm row for example). Keep up the great work!👍

[@JustinaErcole]

Great advice that I definitely need to take 😂 I was saving my “fun stuff” for the end but it’s just too explosive there. Thanks for your insight!

[@meghannpalmer7417]

Bahaha I used to hate it when my physiotherapist would talk to me while we were doing our walks in the hospital. “Stop talking to me. I’m trying to breathe” 🤣. I know what you’re doing. I’m post double lung transplant now and work out all the time.

[@JustinaErcole]

Hahaha now you understand why :) congrats by the way!

[@kahwristuh]

Another great video. Thanks for the work you put into creating educational content! 💜 Keep it up! 💪

[@JustinaErcole]

Thanks for watching Krista!

[@CrystalNicole13]

Would love some videos on the subject of overtraining, the effects, the signs (other than the obvious), etc. I feel like I might be doing this lately. Not because I'm not happy with my progress or body (I am), but because I genuinely enjoy exercise. However, I find it REALLY difficult to take a rest day. I get antsy and bored. I often find myself running out of muscles to train in a given week, so I'll just do a bunch of extra high intensity cardio if I'm not lifting weights. I'm not seeing any negative health effects from this just yet, other than the occasional mildly sore muscle or joint (I'm 34, good BMI, low body fat, no health issues, etc.), but I'm worried that this isn't sustainable long-term for my body. Does that make sense? lol

[@JustinaErcole]

Hey Crystal! I'll make a video on rest days soon because I get a lot of Qs about them. But you absolutely need AT LEAST one rest day per week. Even if you're not "seeing" negative health effects, your body needs to recover. Imagine if you worked every single day without a day off. You may be fine for a while but that adds up to burnout. I'd recommend 1) opting for a walk or mobility work on rest days and 2) really working on some mindset work to figure out why you have trouble taking rest days.

[@CrystalNicole13]

@@JustinaErcole Thank you so much.

[@homeiswonderland]

Omg I wanna be strong like you. Those kettlebell workouts were crazy!

[@JustinaErcole]

Im definitely still working on getting good form with those weights 😜

[@aowyncarrillo7512]

Thanks that was good info, and a good reminder that not every workout needs to be way up there in intensity. That’s funny you said Fanny packs are back if I ask my 14 and 11 year old kids I would get a much different response 😂😂 anyway enjoy vacation and thanks again

[@JustinaErcole]

Hahah I guess I’m still not cool at 32 😂

[@healthhollow7218]

I love my Fanny pack! Had it since the ‘80s and they can laugh all they want! 😂

[@agatamurzynska]

Thank you for another educational video 😊 For a person like me who only workouts at home your channel is a gem 😊

[@JustinaErcole]

So glad you found it helpful!

[@abbeyz9272]

I really love your video style. It isn’t just a sit down video there’s so much that goes into it!! Also the borg scale is supposed to correlate with your heart rate 8rpe=80bpm

[@JustinaErcole]

AHHHH yes that makes sense!

[@ela6252]

i was wondering why my instructor was talking all the time, now i get it. we’re generally talking about kinesiology and life

[@JustinaErcole]

Two things I love to talk about!

[@suhasalameh2145]

My biological clock ticks when it’s time for a video from you! And a-lot times you say something about a thing that I was thinking about! Its kind of scary 😆 and beautiful 🤩 I was thinking how often I get sick after holding on to a routine for a couple of weeks, it is weird that I have soar throat and fever so often, so I thought it might be my intensity level! So I guess I have to measure! It is not easy to hold a conversation with my daughter… so it might be it! And my body is trying to tell me to take it down in an intense way!

[@JustinaErcole]

Or maybe you don’t have enough recovery elsewhere (sleep, rest days, etc) so your immune system is suffering? I would definitely recommend checking in with your doctor if you’re getting sick that often. Thanks for watching as always!

[@amapinup]

I wanted to start getting my body active again. I had a baby just before the pandemic then bought a house so it's definitely been on the back burner. I stumbled across your video honestly while searching blogilates because I heard she was good. Lol I'm so happy to have found and have been binge watching your videos

[@JustinaErcole]

So happy to have you here!

[@meganswanson2759]

I strongly recommend Sydney Cummings instead of Blogilates. Justina did a great video on this. Blogilates has a lot of hype, but isn’t actually good.

[@gailcampos7797]

Thank you for sharing! ❤️

[@JustinaErcole]

You’re so welcome!

[@ne5464]

About heart rate- surely that calculation isn't taking into account someones resting heart rate? So if you have a very low resting heart rate you maximum should be lower because it has further to climb if that makes sense? My natural resting heart rate is 43-45 and on my tracker a hard cardio session (heart pounding, intense, sweaty) HR doesn't get very high in comparison to the high cardio element of the workout.

[@JustinaErcole]

Hey! So like I said, it’s an estimation. No formula will ever be 100% accurate.

[@nopahrefa4466]

this is one of my bugbears - either people use the karvonen/heart rate reserve percentages for their zones, but calculate them from estimated max heart rate, or they do it the other way around like, the godamn mayo clinic, on their website tells people that moderate intensity is roughly 65-75% of your maximum heart rate (and this is true for most average people's fitness, but then they make you calculate your heart rate reserve, and say that 65-75% of that is the same thing, even tho karvonen zones are moderate intensity at 40-60% and anything above that is vigorous or extreme) Anyway, if you want to take rhr into account, do a submaximal heart rate test (or do an Intense Cardio Workout, and take the highest pulse number you see, add 5) because estimated max hr are good on a population level but _suck_ for individuals, much like BMI and other types of biodata estimates, subtract your rhr, this gets you your hrr, multiply that number with 0.4, 0.5, 0.6, 0.7, 0.8 and 0.9, and add your rhr back to each of those, and that gets you your karvonen zone 0-5. Karvonen zones 0 and 1 are moderate intensity, 2-5 are vigorous, high and extreme. Generally speaking, zone 1 (hrr, karvonen) is warm-up and recovery, zone 2 base cardio, zone 3 cardio endurance, zone 4 is ususally where you'll find your lactic threshold, so anaerobic endurance, and zone 5 is for power/explosiveness/speed.

[@chantaldobson713]

Justina I am so fed up of my long hair getting in the way of my workouts. No matter which hair tie i use, my hair moves during intense movements and O just don't know what to do with it besides cutting it off 😅 Any tips will be highly anticipated

[@JustinaErcole]

Have you tried a thick hair tie? Those work great for me!

[@chantaldobson713]

@@JustinaErcole is that like the thin elastics? I have scrunchies which are terrible. I have the spiral hair ties which do grip well but aren't perfect. I used to wear the regular hair elastics but they got stuck in my hair a lot. It is hard work being beautiful 😅

[@iaseto]

Sounds like you need to pull your hair into a tight bun to keep it out of the way.

[@TheReadingandWritingLife]

I just have so many questions about working out for who I am now and not who I was years ago. Is there a way to personally ask you questions or work with you because I just don't know how or where to even start?

[@JustinaErcole]

Hey! I’m not taking on private clients at the moment and don’t do consults. So the only way to get face time with me right now is by being a FITT Club Member and booking a Friday consult. You can shoot me an email if you have questions about the membership!

[@PlanwithLaken]

Catching up on old videos. A secret thing I’m not telling anybody about 😂😂😂😂😂😂

[@JustinaErcole]

Hahahahaha

[@alinasinchuk3762]

Really like your videos, Justina!! I would like to hear your opinion about KZbin workouts of Mary Braun. Thank you!

[@JustinaErcole]

Thanks! Never heard of her so I’ll have to look her up.

[@jillianr.2505]

Thank you!

[@JustinaErcole]

You're welcome!

[@chantaldobson713]

I was literally just thinking of you when you must have posted this. I just wanted to share with you how I stuck it out with the yoga for my plantar fasciitis. I fixed it within 3 weeks. I've invested in proper indoor trainers now to avoid that injury in future, all in time to pick up with Sydney's new program this month 😊

[@JustinaErcole]

Oh wow that’s great!

[@rossellar2564]

I just don´t get why you don´t have 1 million subscribers (yet).

[@JustinaErcole]

Aww thank you!

[@healthhollow7218]

I love me a good ‘ol classic fannypack!

[@JustinaErcole]

YES!

[@SophiaSolis1]

Yaaaas NSYNC!

[@JustinaErcole]

I’ve got alllll the millennial classes 😂

[@ames5323]

50lbs for bulgarian split squats? That sounds painful 😅

[@JustinaErcole]

It doesn’t tickle lol

[@juliabutler9837]

LOL the 6-20 scale never made sense to me either. 1-10 scale for RPE all the way 😂

[@JustinaErcole]

Someone explained in the comments it actually relates to heartrate! I had no idea lol