The easiest way to monitor your intensity is my Rate of Preceived Exertion (RPE). It is the measurement of hard you feel like you are working. It takes in to account the physical sensations you experience during exercise, such as; increase in heart rate, breathing rate, sweating and muscle fatigue.
The basic way to calculate your maximum heart rate is to subtract
your age from 220.
For example, if you're 45 years old, subtract 45 from
220 to get a maximum heart rate of 175.
(This is the maximum number of times your heart should beat per minute while you're exercising.)
Once you know your maximum heart rate, you can calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked.
If you're not fit or you're just beginning an exercise program, aim
for the lower end of your target zone (50 percent). Then, gradually
build up the intensity.
If you're healthy and want a vigorous intensity, opt for the higher end of the zone.
How to determine your target zone
If you're aiming for a target heart rate of 70 to 85 percent, which is in the vigorous range, you would calculate it like this:
For example, say your age is 45 and you want to figure out your
target heart rate zone for vigorous intensity exercise.
Subtract 45 from
220 to get 175 — this is your maximum heart rate. To get the lower end
of your target zone, multiply 175 by 0.7 to get 123.
To get the higher
end, multiply 175 by 0.85 to get 149.
So your target heart rate zone for vigorous exercise intensity is 123 to 149 beats per minute.