Intensity

The intensity of the exercise will determine the total calories burned, which is directly linked to the duration of the activity. For most people who are not currently exercising or doing very little exercise, I would recommend starting a low- to moderate-intensity and longer-duration exercise program. You measure the intensity of your activity by calculating your maximal heart rate. There are many ways of doing this; the simplest method is to subtract your age from 220. A low- to moderate-intensity exercise would be one ranging from 60 to 90 percent of your maximal heart rate. If you have not been exercising, you should start out at 60 percent of your maximal heart rate or lower and work your way up to a moderate level as tolerated.

To measure your heart rate, feel your pulse at your wrist with the middle finger and ring finger of the opposite hand. Count the number of beats over 10 seconds and multiply that by 6 to calculate the number of beats per minute, which is your resting heart rate.

Any medication that you are taking is an important factor that you need to consider when deciding the intensity of your exercise program. For example, some blood pressure medications such as beta-blockers may decrease your heart rate overall and not allow you to achieve higher percentages of your maximal heart rate. In addition, musculoskeletal injuries may also prevent you from doing activities in the higher-intensity range. If you are taking medication that will not allow you to measure your desired heart rate, then you can use the method of rating of perceived exertion, or RPE. You and your physician can decide at which RPE level you should exercise.

Finally, the enjoyability factor of your selected activity must be acceptable to you in order for you to maintain interest in exercise. If you are not having fun, you will not likely stick with the program.