103 A Christian Guide to Body Stewardship, Diet and Exercise Figure 5.3. Accuracy of the Age-Predicted Maximum Heart Rate (APMHR) Equation As a result of the limitations associated with MHR, other methods are often used for accessing exercise intensity including rate of perceived exertion (RPE) and the talk test. The RPE is a quantitative measure of how an individual perceives exertion during physical activity. The talk test is another easy way to estimate exercise intensity. For example, exercise is classified as moderate-intensity if an individual can talk, but not sing, during the activity. As demonstrated in Table 5.12, research shows a strong collection correlation between MHR, RPE, and the talk test (U.S. Navy Command Fitness Leader Course, n.d.). In other words, if you do not have the ability to measure your MHR or access to a heart rate monitor, using RPE or the talk test is an easy and reliable means of monitoring exercise intensity. Table 5.12. Correlation between Maximum Heart Rate (MHR), Rate of Perceived Exertion (RPE) and the Talk Test RPE Talk Test % MHR 1 Very Light Activity Minimal effort required < 40 2-3 Light Activity Breathing is easy, can sing 40-49 4-6 Moderate Activity Can carry a conversation 50-69 7-8 Vigorous Activity Short of breath, can only speak a sentence or two 70-85 9 Very Hard Activity Can only speak one word at a time 86-92 10 Maximum Effort Activity Completely out of breath, unable to talk > 92
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