Few people these days argue against the benefits of High-Intensity Interval Training (HIT). This method is known for its ability to improve the microvasculature, the network of tiny capillaries in large muscles, which offers internal protection against pre-diabetes and diabetes.

Despite the benefits, many debate how to identify the proper intensity in HIT. How can you be sure your heart rate is adequate, or that you’re exerting enough effort?

Some rely on gadgets like the Apple Watch for approximation. While I have detailed the principles of HIT and recommended exercises before, measuring intensity often correlates with recognizing your breathing pattern.

• Use a visual cue of how hard you're breathing.
• Recognize that it's challenging to measure heart rate under high exertion with conventional tools.

A critical indicator of sufficient intensity is the feeling of being unable to speak due to shortness of breath. This state differentiates high-intensity intervals from aerobic running, where conversation is possible.

Sometimes I use a pulse oximeter to check oxygen levels post-exercise. These tools, popularized during the COVID pandemic, can gauge oxygen saturation and heart rate easily.

• Place the pulse oximeter on your finger after an intense session.
• It provides insights into your heart rate and oxygen level, which reflect your effort.

Emphasizing simple, accessible tools will help refine your understanding of intensity during HIT sessions. Whether using modern tech like the Apple Watch or simpler methods, the goal is to achieve substantial physical exertion.

"You need to be gasping for breath during intense intervals," - the best determinant of effective HIT.