Borg's Rate of Perceived Exertion Scale RPE
RPE: Stands for Rate Of Perceived Exertion. For exercisers who do not use heart rate monitors (most of us!)
we can judge the intensity of a workout by this means. You determine how hard your body is working based on the
physical sensations you experience during exercise including: increased heart rate, increased breathing rate, increases
sweating, and increased muscle fatigue.
The scale is as follows:
6 No exertion at all
7 Extremely light
8
9 Very light - (easy walking slowly at a comfortable pace)
10
11 Light
12
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
14
15 Hard (heavy)
16
17 Very hard (very strenuous, and you are very fatigued)
18
19 Extremely hard (You can not continue for long at this pace)
20 Maximal exertion
If you would like to have a more accurate idea of your level of exertion while exercising it could be benefitial to get a heart rate monitor. Some people are also advised by their physician to wear a monitor during exercise, especially in cases of heart disease. These monitors come in many different varieties that usually include a strap that goes around the chest and a watch that displays the information.
If RPE is not for you, check out some of the heart rate monitors at bodytronics.com
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