Here in Texas, we have to first consider the weather - especially during our HOT summers! Cold water? Sunscreen? Hat? Check! Now you can assess your general fitness/health status, your age, medications, and your goals (fat loss, endurance, or performance). If you don't have a gadget (FitBit, Apple Watch) use the calculator below to get specifics for your age and learn to check your heart rate manually.
The other charts below are helpful reference tools to learn to listen to your body:
The Rating of perceived exertion (RPE), or Borg Scale, is a reliable indicator to monitor exercise intensity without checking your heart rate, with a monitor or manually. RPE is a very valuable way to measure intensity, especially when heart rate may be reduced by beta blocker medications.
The green zone goal = your breathing is noticeably increased but you are still able to carry on a conversation. Can't talk? Slow down, recover, adjust your effort level, and resume exercising.