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#082 The Science of Vigorous Exercise — Should We Train Hard or Train Long? | Martin Gibala, Ph.D.

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Rethink Perceived Effort in Short Intervals

Perceived effort does not always correlate with actual performance during high-intensity, short-duration sprints. Individuals may rate their exertion as lower than expected, even while performing at high power outputs and heart rates. Initial studies using a 10-point scale revealed an average rating of seven for high-intensity efforts, despite significant physical demands. Short sprint intervals, like 22-second efforts, may lead participants to perceive their exertion as only moderately high, indicating that traditional measures of perceived effort may need reevaluation when applied to brief, intense workouts. For beginners, starting with shorter interval training could be a suitable introduction to high-intensity exercise.

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