To get you ready, here are a few Health & Fitness tools and indicators that will help you plan your exercise schedule with ease!
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.
|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
|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.
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.
Low Risk! (18.5 – 22.9) – Acceptable weight!
Low risk of developing cardiovascular diseases & various health conditions.
(18.4 & below) – Underweight!
Risk of nutritional deficiency diseases and Osteoporosis.
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
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.
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
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
My Training Heart Rate Zone
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!