Exercise Intensity for Beginners: Use the Talk Test and Effort Scale Before Chasing Heart-Rate Zones
Exercise intensity for beginners is best judged by how the activity feels in your body, not by a treadmill speed, calorie estimate, video level, or smartwatch zone alone. Use the talk test and a simple 0-to-10 effort scale to separate light, moderate, and vigorous work. Start below your hardest repeatable effort, then change intensity separately
