Do you know your pulse rate?
What you need to know is the number of beats per minute. Generally the lower it is, the fitter you are - unless you have a pacemaker or heart disease.
Pulse rate fluctuations
Your pulse rises to meet the demands of activity, then recovers as you rest. The degree of increase and decrease in pulse, and the speed of recovery increases as you get fitter.
You can calculate the optimum rise duringexercise, and use a pulse monitor to maintain that level during your exercise spells and check your rate of recovery as you rest afterwards. Try recording your 'activity pulse' immediately after you complete your exercise, then your recovery pulse' two minutes later.
The difference between the two figures is a measure of your recovery rate. You can monitor your progress towards fitness by recording your recovery rates after the same spell of exercise each day.
If you set the level of your daily activity according to your pulse, you will gradually do more and get fitter quite safely with each exercise session - three 30-minute spells per week are sufficient.
You will quickly see improvements in your body fat and blood pressure measurement, and recovery of your pulse to resting levels.