Sport/Exercise intensity guide

I walk 3-4 km at about 12 min/km. I put it in medium, gets my heart rate in 125- 130 pbm range. Is that appropriate?
 
Understanding exercise intensity is key to getting the most out of your workouts while staying safe. Here are three simple ways to measure it:
  • Heart Rate: Aim for 50-85% of your max heart rate (220 – your age) for moderate to high intensity.

  • Talk Test: If you can talk but not sing during exercise, that's moderate intensity. If you're too out of breath to say more than a few words, that's vigorous.

  • RPE Scale (1-10): Moderate feels like a 5-6, while vigorous is more like a 7-9.
These methods help you control your effort whether you're running, lifting, or even practicing golf. And if you're looking to upgrade your at-home golf setup while staying active, using a Simspace Golf promo code can give you a nice discount and make your training even better.

Finding the right intensity and the right tools keeps your fitness fun and effective!
 
I’m 70 years old, retired Black Belt in Judo & retired scuba diving instructor. I still scuba dive recreationally. (220-70) x90%= 135
Using that guide I’m in the right zone.
When walking I do target 130 to 140 max heart rate.
 
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