Final answer:
To estimate your resting heart rate, measure it first thing in the morning before getting out of bed. To estimate your maximum heart rate, subtract your age from 220. Adjust intensity level using perceived exertion or a heart rate monitor.
Step-by-step explanation:
Your resting heart rate is the number of times your heart beats per minute while you are at rest. To estimate your resting heart rate, you can measure your heart rate first thing in the morning, before you get out of bed. Your maximum heart rate is the highest number of times your heart can beat in one minute. You can estimate your maximum heart rate by subtracting your age from 220. For example, if you are 40 years old, your maximum heart rate would be approximately 180.
To adjust your intensity level and stay within your desired heart rate range, you can use perceived exertion or a heart rate monitor. Perceived exertion is a scale that helps you gauge how hard you are working based on how you feel. You can also use a heart rate monitor to track your heart rate during exercise. If your heart rate goes above your desired range, you can decrease your intensity by slowing down or taking breaks. If your heart rate is too low, you can increase your intensity by working harder.