workout intensity

Light and effortless warm-ups exercises should give you a heart rate between 50 and 60 % of your maximum heart rate or beats per minute (You can very easily check your own Target Heart Rate with this easy method of subtracting your age from 220 or for women 226, and this will be your heart rate).  Moderate exercise will give you a heart rate between 60 and 70 % of your maximum heart rate and strong exercise should give you a heart rate between 70 and 80 % of your maximum heart rate.  Any exercise over your maximum heart rate should be reduced and calculated carefully.  Exercise that only gives you a heart rate below your maximum heart rate will be a waste of your time.