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What is the DTi model?
DTi – Default Training Intensity.
💓 Policing your optimum exercise intensity represented in heart rate beats per minute or employing a perceived rate of exertion.
💓 Your DTi (ceiling) is close to your aerobic threshold.
💓 Your aerobic threshold is the maximum sustainable effort where energy from (stored) fat is (marginally) higher than energy from glucose.
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‘Your’ DTi working effort feels like;
🏃 You can hold a conversation, albeit using shorter sentences.
🏃 On finishing your workout, you feel like you could keep going.
🏃 You feel great after your workout.
🏃 You recover quickly for a similar workout the next day - and sleep well.
🏃 Your hunger remains stable.
🏃 You may feel like your DTi is too easy.
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✔ Calculate your exercise intensity in heart rate beats per minute.
✔ Ideally, it's best monitoring your heart rate via a heart rate monitor.
a) 183 minus your age =
b) If you've suffered significant illness within the last five years; minus 6 =
c) You've been largely sedentary over the past two years; minus 3 =
d) You have suffered more than one cold & flu (COVID) over the past 12 months; minus 2 =
e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =
f) You are challenged with frequent and residual lifestyle stress; minus 4 =
f) You feel you are carrying more than 10kgs over your best weight; minus 3 =
g) You've mainly been healthy for two years; add 4 =
h) You've exercised regularly for at least three years; add 3 =
h) You've under 30 years old; add 4 =
This number is your your DTi ceiling represented in HR beats per minute, e.g. 141.
Your 'easy' perceived effort = <10 beats lower.
Your 'hard' perceived effort = 10+> beats higher.