Perceived exertion
You can determine intensity of your exercise from Perceived Exertion Scale, which is designed to estimate the intensity of exercise based on how you feel as you are working out. It correlates well with the target heart-rate zone formula.
On the Perceived Exertion Scale:
- low-intensity level corresponds to 5 or 6, so if you walk as your workout, it should feel somewhat difficult
- mid-intensity level corresponds to 6 or 7, walking should feel difficult, but not extremely so
- high-intensity walking, running or any other cardiovascular exercise corresponds to levels 7 to 9, so high intensity cardiovascular exercise should feel somewhere between difficult and extremely difficult
Perceived exertion scale
1. Resting
2. Extremely easy
3. Easy
4. First feelings of exertion
5. Somewhat difficult
6. A bit more difficult
7. Difficult
8. Very difficult
9. Extremely difficult
10. Maximum exertion or “Can’t take it anymore”