by Dr. Gary Farr on 9 July 2002
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Perceived Exertion is a method used to subjectively evaluate the intensity or cardiovascular challenge of one's own exercise effort. It is a convenient alternative to heart rate checks and, for people with unusually low or high resting heart rates, it is actually a more accurate tool.
We reference Perceived Exertion in addition to Target Heart Rate because it is easy to use and does not require stopping during an exercise session to find a pulse and count beats.
Always begin aerobic exercise slowly and gradually build the intensity over a 5 to 10 minute period. Once you have completed the "Warm Up" period of aerobic exercise and you have a rhythm established for your workout, use the Perceived Exertion scale to evaluate your exercise intensity. Perceived Exertions scores between 6 and 8 are good target for a moderate aerobic workout.
Do not suddenly stop aerobic exercise. After your workout time is over, gradually slow down your speed, allowing your heart rate to return to a lower level before stopping.
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