Monitoring Intensity

For a long period of time I would use a heart rate monitor to measure my aerobic exercise intensity. I found wearing the chest strap uncomfortable and because of my perspiration the elastic in the strap would break. I also found it was expensive and difficult to change the battery on the watch. Although I still use the monitor on occasion, it is only to confirm what I already know -- how hard am I really working? So I started using the Rate of Perceived Exertion (RPE) to gauge exercise intensity. This method gives me a more accurate description of the sensations I feel (muscles, joints, breathing rate and heart rate) when exercising or working. Perceived exertion is assessed by using a 0-10 scale (0 being doing nothing at all, 5 is strong, and 10 is maximal). I shoot for 5-7 most days or I may do intervals alternating between 4 and say 8. Again, rather than making exercise complex, listen to your body. The issue is not about how accurate you are at measuring your intensity, but your motivation to move to a less uncomfortable physical place periodically. I never go beyond my comfort level for extended time frames because it is not necessary to do so to reap benefits. Most beginners can reap benefits with an RPE between 3 and 5. Regardless of what your intensity may be, the goal is to make your activity level effective and enjoyable.