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The Scale of Perceived Exertion

I first came across this five years ago, and I've used it as a guide ever since;

Scale of Perceived Exertion Pulse Rate

Very, Very Light Under 90

Very Light 90

Light 100

Fairly Light 110

Moderate 120

Somewhat Heavy 130

Heavy 140

Very Heavy 150

Very, Very Heavy 160+

The scale and pulse rates are based on statistical averages. As a general rule, you are increasing fitness and exercising aerobically (literally "with air") when you perceive your exertion levels to be between "moderate" and "heavy" (between 120 and 140 beats per minute).

One of the most reliable measures of increasing fitness is a decrease in your "resting pulse". This is the rate at which your heart tends to beat throughout the day, when you are at rest. To discover your "resting pulse", you'll need a watch or timer with a second hand....

1. Put your index and middle finger on either the inside of your wrist or the base of your neck until you can feel a slight pulsing rhythm.

2. Count the pulses for ten seconds. Be sure to start counting with 0 instead of 1 for a more accurate reading.

3. Multiply the number of pulses by six.

4. Repeat at least three times during the day. Be sure these are times when you are sitting down, and that you have not recently been involved in any physical exertion (including talking!)

5. Add up the three numbers and divide by three to get your "resting pulse".

You don't need to start an exercise program (unless you want to clear up your skin, be less moody, and have better sex), but if you do, or if you're already on one, this is a great way to measure your success!

Disclaimer: While the following information is well-researched, it is not intended as a substitute for medical advice or your own common sense!

Michael Neill is a licensed Master Trainer of NLP and has written over 550 articles in the areas of business success, money, relationships, health, happiness, well-being, and spirituality. His weekly coaching column is reprinted in newspapers and magazines throughout the world, and can be found online at http://www.geniuscatalyst.com

posted by zgrsx @ 8:51 PM