If you're at all involved in the health and fitness world and follow the news then you're probably confused on an almost daily basis -- I know I am! It seems like everything contradicts everything else, and when it comes to figuring out how much exercise is enough exercise (or how much is too much, for that matter) it's nearly impossible. Check five different sources and you'll get five different answers.

Sadly there is no flat black and white answer that will be best for everybody because we're all so different. What you need to do is ask yourself two things: how much can I exercise every week while keeping consistent? And how much exercise makes you feel the best and gets you the results you want? Seek out help and advice, but ultimately you're the only one who can really determine the perfect amount of exercise for you.

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A common challenge of exercise is figuring out how hard you should work. There are a few options to calibrate the ideal effort you should be putting forth, but most require too much math to make them great mid-workout options. I like the Keep It Simple Stupid version called the Talk Test.

For the average healthy individual who is trying to improve overall fitness, including cardiovascular and lung capacity, these are the rules.

• If you can have a full blown conversation during an aerobic workout you should be working harder.
• If you can't talk at all, even to scream "help!", you are working too hard.
• If you are huffing and puffing, but still have enough wind to tell your partner or trainer, "I can't wait to get this over with"...your pace is juuuuuust right.