blog #27 theme methods for determining exercise intensity: RPE

The level of perceived exertion is often measured with a 15 category scale that was developed by the Swedish psychologist Gunnar Borg. The Borg scale is shown below:

6 No exertion at all

7 Extremely light

8

9 Very light

10

11 Light

12

13 Somewhat hard

14

15 Hard (heavy)

16

19 Extremely hard

20 Maximal Exertion

How do you use this scale:

its based on a 0-10 or 6-20 scale (both shown above) to rate your "feelings of exertion" while exercising

Example: typing at computer=3, walking briskly=3 or 4

Are you familiar with what the rating of percieved exersion scale is?

(aka RPE) is a subjective method to estimate your heart rate while exercising

RPE is "how hard you feel your body is working"

RPE is defined as the easiest way to monitor your intensity

I am certified as a group fitness instructor and personal trainer through American Council on Exercise who says:

"To reap the most cardiovascular benefit from your workout, it is necessary to exercise within a recommended intensity range. In some respects, gauging your exercise intensity can be a difficult task."

What does the scale measure exactly?

increase breathing

increase sweating

muscle fatigue

effort

aerobic activities

anaerobic activities

American College Sports Medicine says:

"The scale is valid in that it generally evidences a linear relation with both heart rate and oxygen uptake during aerobic exercise."

so what does this mean for you and your workout?

this tool helps you:

regulate and monitor intensities while working out

regulate effort and gain maximum benefit from your workouts

Do what number on the scale do you feel during warmup, training and cool down? Are you pushing yourself hard enough?