BORG RPE SCALE 1-10 PDF

The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 — The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 nothing at all would be how you feel when sitting in a chair; 10 very, very heavy is how you feel at the end of an exercise stress test or after a very difficult activity. In most cases, you should exercise at a level that feels 3 moderate to 4 somewhat heavy.

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We all know how important exercise is to our overall health. This method of measuring activity intensity level is also referred to as the Borg Rating of Perceived Exertion scale.

These observations correspond to a scale where the higher the number reported, the more intense the exercise , says Baston. This is a very simple, yet fairly accurate way to monitor and guide exercise intensity. To get a better understanding of the difference between the two, Baston says to think of it this way:.

Barrett says the modified RPE scale allows for daily changes in your training. You can push harder than usual on days where you feel great, and back off on days where you feel sluggish.

If you want to measure the intensity of your workouts, get familiar with the numbers. In simple terms, the numbers correspond to the intensity of exercise.

This is helpful for monitoring how hard people are working, especially if a heart rate monitor is not available. And it can be used for anyone, from beginning to advanced fitness levels. In order to understand how the numbers correspond with specific activities, Barrett gives the following example:.

The optimal level of intensity for exercise depends on the individual. Baston says that, generally speaking, the recommended exercise guidelines 30 to 45 minutes at a moderately-intense rate, five days per week correlate to 12 to 14 on the Borg RPE scale. This equates to a 15 to 17 on the Borg scale. Baston says the RPE scale is also useful when working with heart patients, where their heart may be purposely lowered with medication such as a beta-blocker. Using the scale helps to prevent them from overexerting themselves.

To get a better idea of how these numbers correspond to specific exercises, Dr. Most people with a goal of general fitness, will strength train in the 4 to 7 range. Whereas jogging might be closer to 15 to 17, and running and sprinting closer to 17 to You can also take your heart rate manually by following these steps:.

Then compare to both scales. Buy a heart rate monitor online here. The Center for Disease Control and Prevention CDC recommends adults get at least minutes a week of moderate-intensity, or 75 minutes of vigorous-intensity aerobic activity. They also advise engaging in muscle-strengthening activities two or more days a week. Remember, this is the minimum recommendation. You can always go above these numbers. Exercise is a key component to your overall health and wellness. While monitoring your own heart rate and RPE helps keep you in the safe zone while exercising, you should always talk with your doctor before starting a new exercise routine.

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How this works. What is RPE? What does the scale mean? Scale comparison. How do you measure RPE? What's Your Ideal Heart Rate? Read this next. Medically reviewed by Gerhard Whitworth, RN.

Medically reviewed by Stacy Sampson, DO. Medically reviewed by Elaine K. Luo, MD.

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Using the Perceived Exertion Scale to Measure Workout Intensity

One way to gauge how hard you are exercising is to use the Borg Scale of Perceived Exertion. Gunnar Borg, who created the scale, set it to run from 6 to 20 as a simple way to estimate heart rate—multiplying the Borg score by 10 gives an approximate heart rate for a particular level of activity. Source: Borg G. Psychophysical bases of perceived exertion. Medicine and Science in Sports and Exercise. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

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The Borg Scale of Perceived Exertion

We all know how important exercise is to our overall health. This method of measuring activity intensity level is also referred to as the Borg Rating of Perceived Exertion scale. These observations correspond to a scale where the higher the number reported, the more intense the exercise , says Baston. This is a very simple, yet fairly accurate way to monitor and guide exercise intensity. To get a better understanding of the difference between the two, Baston says to think of it this way:. Barrett says the modified RPE scale allows for daily changes in your training.

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Rated Perceived Exertion (RPE) Scale

When exercising, it's important to monitor your intensity to make sure you're working at a pace that is challenging enough to help you reach your goals, but not so hard that you blow a lung. One way to do that is to use a Perceived Exertion Scale. The standard scale that you will often see is the Borg Scale of Perceived Exertion , which ranges from For the workouts we designed here, we use a simpler perceived exertion scale RPE. You will see it listed next to exercise intervals in our cardio workouts. It's a little easier to remember as it only goes from zero to ten rather than the point Borg Scale. When you are exercising, ask yourself how comfortable you are, how hard you are breathing and how much sweat-effort you feel like you are expending.

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