Level is 8-9 on the Perceived Exertion Scale. You can do this level in a short period of time. These are physical activities at the vigorous-intensity level.

Can maintain the activity for hours

Level is 3-4 on the Perceived Exertion Scale. You can use this level when you do your warm-up routine before the exercise proper

You are almost gasping for breath and cannot talk without pausing for a breath.

Gasping for air in maximum of 5-20 second

Deep forceful breathing (but still sustainable)

Rest - No exertion

You may identify the intensity of your training by checking this.

Very uncomfortable, breathing is heavy and much laboured which can only hold 1 minute

Can talk in complete sentences

the estimated highest limit of what your cardiovascular system could manage during physical activity based on your age.

Breathing is deep and laboured cannot talk and cannot maintain beyond a few minutes

Restful breathing, can sing

Heavier breathing begins

3 PHASES OF EXERCISE

Deep breaths, talking is avoided

Another simplest way to monitor the intensity level of your exercise.

Level is 5-7 on the Perceived Exertion Scale and is where most of your workouts will fail. Can feel this level when you are already in your workout or exercise proper. For example, cardio workout.

Can hold short conversation while doing the activity

Based on the sensations that you feel in your body. It includes increased heart rate, respiration, increased sweating, or muscle fatigue.

It will make your heart beat faster and your breathing harder than in a normal condition