Get Set!

To get you ready, here are a few Health & Fitness tools and indicators that will help you plan your exercise schedule with ease!

FITT Table

The FITT formula allows you to create a training programme suited to your own body! It helps you plan and modify your workouts to avoid boredom, injuries from overstrain and weight-loss plateaus.

Introducing F-I-T-T
Frequency (F) = the number of times a physical activity is done each week
Intensity (I) = the level of difficulty of the physical activity (light, moderate, vigorous)
Time (T) = the duration of the physical activity in minutes. Aim for 30 minutes a session
Type (T) = the kind of physical activity selected. Choose from a range of strength or aerobic activity

Exercise Intensity – How hard should you exercise?

a) Borg Rating of Perceived Exertion Scale (BRPE)

This is a simple but effective tool to measure exercise intensity after a sustained period of exercise. For instance, after you have done a 20-minute walk on the treadmill, you can rate how you feel and use this as a feedback for future sessions. If the rating is ‘6’, you could consider walking at a faster pace in your next session.


b) Exercise & the Heart

Exercise generates physical exertion on your body, and causes the heart to beat faster. If the heart beat is in a healthy, safe and effective target heart rate zone, this means that you have achieved the right level of exertion. The most direct way to know this is by measuring your heart beat. But first, let’s take a look at a key term called Heart Rate Maximum, or HRmax in short.


E.g. If you are 60 years old, your HRmax would be 220 – 60 = 160 beats per minute.

c) The Self Talk Test

The talk test can be used to establish exercise intensity at a moderate level. If you are working at an intensity that increases breathing rate but still allows you to speak without gasping for breath between words, you are likely to be exercising at a moderate intensity. The goal would be to exercise to the point at which speech would start to become more difficult. The Physical Activity Guidelines for Americans suggests that moderate-intensity activity allows you to talk but not to sing, whereas more vigorous activity results in an inability to say more than a few words without pausing for a breath.

Recommended exercise intensity for apparently healthy adults

Physical Activity/Exercise Level Heart Rate Maximum (%) Perception of Effort
Sedentary/no habitual activity or exercise/ extremely deconditioned 57 – 67% Light – Moderate
Minimal physical activity/no exercise/ moderately-high deconditioned 64 – 74% Light – Moderate
Sporadic physical activity/no or suboptimal exercise/moderately to mildly deconditioned 74 – 84% Moderate – High
Habitual physical activity/regular moderate to vigorous intensity exercise (*Not to be attempted by patients on renal dialysis) 80 – 91% Moderate – High
High amounts of habitual activity/regular vigorous intensity exercise (*Not to be attempted by patients on renal dialysis) 84 – 94% Somewhat hard – Hard


  • Individuals with medical conditions should consult a registered medical practioner before attempting to intensify their exercise efforts.
  • These recommendations are consistent with the United States Department of Health & Human Services Physical Activity Guidelines for American. Adapted from ACSM’s Guidelines for Exercise Testing and Prescription (8th Ed).

Individuals who are planning an exercise routine to become more physically active should review the Physical Activity Readiness Questionnaire (PAR-Q)

My Body Mass Matters

Body Mass Index (BMI) is an estimation of risk factors associated with health problems e.g. Hypertension, Diabetes & Cardiovascular Diseases. It can be measured by taking into account a person’s height and weight measurement.
Please enter your weight and height.
Weight in kg kg
Height in cm cm
Your BMI is  

High Risk! (27.5 & above) – Severe obesity!

High risk of developing cardiovascular diseases, various health conditions such as diabetes, hypertension, lipid disorders, osteoarthritis, as well as poor mental well-being.
Health Suggestions: Start slow & steady to make gradual adjustments to initiate physical activity e.g. brisk walking , & cultivate a nutritious diet containing less oil, salt & sugar!

Moderate Risk! (23 – 27.4) – Obesity!

Moderate risk of developing cardiovascular diseases, various health conditions such as diabetes, hypertension, lipid disorders, osteoarthritis, as well as poor mental well-being.
Health Suggestions: Make gradual adjustments to incorporate physical activity & exercise e.g. jogging & cultivate a nutritious diet containing less oil, salt & sugar!

Low Risk! (18.5 – 22.9) – Acceptable weight!

Low risk of developing cardiovascular diseases & various health conditions.
Health Suggestions: Maintain a healthy lifestyle by exercising regularly, include both aerobic & resistance training. Continue with choosing appropriate food choices containing less oil, salt & sugar!

(18.4 & below) – Underweight!

Risk of nutritional deficiency diseases and Osteoporosis.
Health Suggestions: Encourage healthy weight gain by adapting to a nutritious diet and include a selection of healthy carbohydrates, protein and unsaturated fats. Initiate strength training to strengthen the bones and add on with light aerobic training.

Health Alert:

Obesity leads to the development of health problems such as Hypertension and Diabetes. These health problems are major contributing factors of Chronic Kidney Diseases.

What is My Body Shape?

Waist and hip circumferences can assist in identifying the type of body shape and indicates the body fat distribution. This identification can provide an insight of health risks associated with different body shapes.

Please Enter Your Waist & Hip Circumference

Waist in cm cm
Hip in cm cm
Your WHR is
Waist in cm cm
Hip in cm cm
Your WHR is

*Waist circumference is measured around the smallest part of the waist, or about one inch above the navel.

*Hip circumference is measured at the widest part of the hip.
Apple – WHR above 0.8 for women, above 0.9 for men
An “apple-shaped” body has waist size larger than hip size.

Health Alert:

Most fats are distributed around the waist area and upper torso. This can be associated with a greater risk of heart disease, diabetes and stroke. These conditions may cause damage to the kidneys and lead to acute kidney failure.

Pear – WHR below 0.8 for women, below 0.9 for men
A “pear-shaped” body has hip section wider than the upper body.

Health Alert:

Most fats are deposited around the thighs, hips and buttocks region. Having a pear body shape indicates a lower metabolic risk as compared to an apple body shape.

Know My Heart Efficiency

The pulse rate measurement at rest can determine how the heart is functioning and overall cardiovascular fitness level. Inefficiency occurs when the heart requires more beats to do the same amount of work, over time this can lead to cardiovascular diseases.
Please Enter Your Number of Heart Beats for 30 Seconds
Beats x 2
Your Resting Heart Rate is
Beats Per Minute
*Place your middle and index finger on your radial artery on the wrist or your carotid artery at the neck to locate your pulse.

Health Alert:

A lower resting heart rate implies more efficient heart function and better cardiovascular fitness as a stronger heart can provide more blood supply with fewer beats. If your heart requires more beats to do the same amount of work, this can possibly lead to cardiovascular disease over time. Do note that activity level, fitness level, body size, emotions and even medications can influence the rate at which your heart beats!

Maximum Heart Rate Calculator

Coming Soon

My Training Heart Rate Zone

Appropriate heart rate zones are useful to identify suitable training intensity for each individual so as to optimise fitness and performance level effectively. Training in accurate zones can also minimise risk of injury.
Please Enter Your Age, Resting Heart Rate & Desired Training Intensity Level
Years Old
Beats Per Minute

(Refer to My Heart Efficiency)

(Training Intensity)
*Karvonen Formula

Exercise Training Alert:

This formula incorporates the heart rate reserve to calculate training zones based on both maximum & resting heart rate, making the calculation more customised to individual’s fitness level. This consideration enables a more accurate training zone to be determined as compared to percentage of maximum heart rate (220 – age). Try to exercise according to your personal heart rate zone to maximise cardiovascular health benefits and optimise fitness level!