You can assess intensity with target heart rate, rating of perceived exertion (RPE) and the talk test – according to Brad Roy, a clinical exercise physiologist from Kalispell, Montana. Your target heart rate zone – a range of rates at which you should exercise to experience cardiorespiratory benefits – is between 65 percent and 90 percent of your age – predicted maximum heart rate.

You can predict maximum heart rate by subtracting age from 220, but this method is often not as accurate. A heart rate monitor will help you exercise at the right heart rate.

Rating of perceived exertion involves exercising according to how you feel. The RPE scale ranges from a rating of six (extremely light) to 20 (maximal exertion). With practice, you will know how you feel when have exercised intensely enough.

The Talk test is the easiest and most practical: exercise at the fastest rate at which you can comfortably carry on a conversation.

So the basic idea is that you can use various methods to really amplify your workouts. What is useful however is keeping track of exercise intensity that will help you get fit faster.

Have a great Merry Christmas and wishing you Happy New Year.