Exercise Intensity Monitoring Page Header
Exercise Intensity Monitoring Page Header
Exercise Intensity Monitoring

Explore our tools for monitoring exercise intensity during and after FAME workouts

Page Nav - Heart Rate Calculator
Heart Rate Calculator

Participants and instructors can use this tool to measure exercise intensity and ensure safe, effective training.

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Page Nav - RPE Scale
RPE Scale

Assess effort levels with this scale to monitor and adjust exercise intensity based on personal perception during FAME workouts.

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Section Header - Heart Rate Calculator
Heart Rate Calculator

Reference: AEROBICS Guidelines, 2013; Page 25.

HRR (heart rate reserve) = HRmax (maximum heart rate) – HRest (resting heart rate)

HRmax predict:

  • Without beta-blocker medication = 206.9 – (0.67 x age)
  • With beta-blocker medication = 164 – (0.7 x age)

Target HR = HRest + (X% of HRR)

Section Header - Quick Links and Tools
Rate of Perceived Exertion
A man reaches his arms above his head
RPE Scale Introduction

Perceived exertion refers to the subjective assessment of how hard the body is working, based on physical sensations experienced during exercise. These sensations may include an increased heart rate, faster and deeper breathing, perspiration, and/or muscle fatigue.

When assessing perceived exertion, participants are encouraged to evaluate a combination of physical sensations rather than focusing on a single factor. This includes considering changes in breathing, perspiration, and sensations of muscle fatigue to determine the overall intensity of the activity.

The RPE Scale from 1-10, with 1 being Extremely light (no exertion), 5 being someone hard (conversation requires some effort), and 10 being maximum exertion (cannot continue).

Perceived exertion refers to the subjective assessment of how hard the body is working, based on physical sensations experienced during exercise. These sensations may include an increased heart rate, faster and deeper breathing, perspiration, and/or muscle fatigue.

When assessing perceived exertion, participants are encouraged to evaluate a combination of physical sensations rather than focusing on a single factor. This includes considering changes in breathing, perspiration, and sensations of muscle fatigue to determine the overall intensity of the activity.

1. Extremely light (or no exertion at all)
Extremely easy; effortless to converse

2. Very light
Very easy; can converse with no effort

3. Light
Easy; can converse with almost no effort

4. Fairly light
Moderately easy; can converse comfortably with little effort

5. Somewhat hard (moderate intensity)
Moderate; conversation requires some effort

6. Hard (heavy)
Moderately hard; conversation requires a little bit of effort

7. Harder
Difficult; can talk but must stop talking to catch breath

8. Very hard
Very difficult; conversation requires maximum effort

9. Extremely hard
Approaching extreme; difficult to breathe

10. Maximum exertion
Extreme effort; cannot continue