For individuals getting started with exercise, there is a tendency to exercise either too hard or too light. It is important to find that "just right" moderate range for yourself. Exercising too hard can lead to may problems, such as muscle and joint injury, and early programme drop-out due to the fact that exercising at high levels is uncomfortable for many. 

It is very difficult to keep up a high pace long enough to achieve many of the workout benefits such as significant calorie burning. On the other hand, exercising too lightly will limit some fitness benefits such as increased endurance. It is important to note that low levels of exercise still produce great health benefits. Be sure to follow your Virgin Active Fitness Consultant's guidelines for heartrate and perceived exertion. With a little practice, you'll soon know when you're in your ideal exercise range.

Here are some tips for finding the right pace for you:

• Try the "talk test" - you should be able to string together 8 to 10 words comfortably while exercising. If you have to gasp for air,you're working too hard. If you can talk like you're sitting with a friend at dinner ... get moving!
• Follow the "one hour after rule" - if one hour after your exercise session, you're feeling fatigued, you did too much. Next time lower your effort level to a pace that leaves you feeling refreshed an hour after exercise.
• "Off & on days" - each day you may feel like exercising harder or lighter depending upon how much sleep you've had, how much stress you have been under, what your diet has been like, etc. It is important to be flexible enough to allow for modifying your intensity based upon how you're feeling that day. Remember that a light workout will still be doing something positive for your health and is better than skipping it altogether.
• "One step at a time" - start slowly and work your way up. Do not increase your exercise time by more than 10% each week.