The Scale of Perceived Exertion

I first came to this five years ago, I have used it as a guide since;

Perception scale consumption pulse rate

Very, very light 90

90 light

Light 100

A light 110

Moderate 120

Somewhat heavy 130

Heavy 140

Very heavy 150

Very, very heavy 160 +

Scale and pulse rates are based on statistical averages. As a general rule, you are more and more fitness and aerobic exercise (literally meaning "air"), when you see your exhaustion level, there will be "moderate" and "heavy" (120-140, and every minute 10 minutes).

One of the most reliable measures to increase your fitness is to reduce the "resting pulse." This is in your heart rate tends to defeat the whole day, when you rest. Found your "resting pulse," you need to watch or timer used ....

1. Put your index and middle fingers, whether it is within the base of your wrist or your neck, until you can feel a slight pulse of the rhythm.

2. Count pulse for 10 seconds. Counting will begin to 0 instead of 1, for a more accurate reading.

3. Multiplied by the number of pulses from six.

4. Repeated at least three times during the day. Of course, these are the times when you sit down, and said, do you have recently been involved in any physical exertion (including talking!)

5. Add the three figures, and then divided by three with your "resting pulse."

You do not need to start exercise program (unless you want to clear your skin, then Moody's, and have a better sex), but if you do this, or if you have one, and this is a very good method measure your success!