Developed and updated by Dr. Gunnar Borg, the rating of perceived exertion (RPE) scale allows you to assign numbers to how you feel during exercise. By monitoring how hard you are working, you can adjust the intensity of the activity to a prescribed level on the scale. Through the practice of monitoring how your body feels, it will become easier to know when to adjust your intensity. For example, a swimmer who intends to exercise at a moderate intensity would aim for a Borg scale level of somewhat hard (12 to 14). If partway into the swim her muscle fatigue and breathing are very light (9 on the Borg scale), then she should swim faster. But if she finds that her exertion is extremely hard (19 on the Borg scale), she should slow down in order to move into the moderate-intensity range.
9 corresponds to “very light” exercise. For a normal, healthy person it is like walking slowly at his or her own pace for some minutes
13 on the scale is “somewhat hard” exercise, but it still feels OK to continue.
17 “very” hard is very strenuous. A healthy person can still go on, but he or she must really push him- or herself. It feels very heavy and the person is very tired.
19 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.
Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Don’t underestimate it, but don’t overestimate it either. It’s your own feeling of effort and exertion that’s important, not how it compares to other people’s. What other people think is not important either. Look at the scale and the expressions and then give a number.
You will often see the acronym RPE in the practices described in the following chapters. Each practice will include a target RPE range for the workout. During each practice, you will be asked several times to rate your exertion level. You should use the Borg RPE scale to assess your exertion level while you are still exercising rather than after you stop.
20 Maximal exertionBorg’s RPE Scale InstructionsWhile exercising, we want you to rate your perception of exertion, i.e. how heavy and strenuous the exercise feels to you. The perception of exertion depends mainly on the strain and fatigue in your muscles and on your feeling of breathlessness or aches in the chest.Look at this rating scale; we want you to use this scale from 6 to 20, where 6 means “no exertion at all” and 20 means “maximal exertion.”6 No exertion at all78 Extremely light9 Very light1011 Light1213 Somewhat hard1415 Hard (heavy)1617 Very hard1819 Extremely hard
9 corresponds to “very light” exercise. For a normal, healthy person it is like walking slowly at his or her own pace for some minutes
13 on the scale is “somewhat hard” exercise, but it still feels OK to continue.
17 “very” hard is very strenuous. A healthy person can still go on, but he or she must really push him- or herself. It feels very heavy and the person is very tired.
19 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.
Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Don’t underestimate it, but don’t overestimate it either. It’s your own feeling of effort and exertion that’s important, not how it compares to other people’s. What other people think is not important either. Look at the scale and the expressions and then give a number.
Reprinted, by permission, from G. Borg, 1998, Borg’s perceived exertion and pain scales (Champaign, IL: Human Kinetics), 47. © Gunnar Borg, 1970, 1985, 1994, 1998
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