HOW HARD AM I SUPPOSED TO EXERCISE?

You should begin your cardiovascular routine at a easy level for the first 2 minutes of exercise.  Warming up slowly is the safest way to begin cardiovascular exercise.  At the end of your cardiovascular routine you should take the last 2 minutes at an easy pace as well.  This allow the body to cool down slowly, without an abrupt stop.  The contraction of the muscles in your limbs helps your heart move blood throughout your body.  If these muscles were to suddenly stop, your heart has to do all of the work to continue moving blood throughout the body.  If the heart is unable to keep up, blood pools in your limbs, thus less gets to your brain and you begin to feel light headed.  In short, before exercising, spend 2 minutes warming up and cooling down.

For the purpose of monitoring your cardiovascular exercise intensity we will use the Rate of Perceived Exertion Scale (RPE).  This is a simple, but extremely effective way to ensure that you are exercising at the correct intensity. 

On a scale of 1-10, with ten being the most difficult, you should feel as though you are exercising between a level 5 and a level 8.  Above level 8 on the RPE scale is too difficult to sustain, like sprinting.  Exercising below a level 5 is not difficult enough to stimulate your body to adapt and become more physically fit.  As you become conditioned you do not need to change your RPE.  With training, your body will be able to run faster and cycle harder, but you will still exercise between a level 5 and a level 8.