The Borg scale of perceived exertion (RPE) is a subjective measure of how hard someone is working during exercise. It is based on a scale of 6-20, with 6 being "no exertion at all" and 20 being "maximal exertion". The RPE scale is often used to prescribe exercise intensity, as it can help ensure that people are exercising at a level that is both challenging and safe.
The RPE scale can also be used to track progress over time. As people become more fit, they should be able to exercise at a higher RPE without feeling as fatigued. This can be a motivating factor, as it shows that people are making progress and getting closer to their fitness goals.
The Borg scale of perceived exertion is a simple and effective tool that can be used to prescribe exercise intensity and track progress over time. It is a valuable resource for anyone who wants to get in shape and improve their overall health.
How to use the Borg scale of perceived exertion
To use the Borg scale of perceived exertion, simply rate how hard you are working during exercise on a scale of 6-20. Here is a general guide to the different levels of RPE:
* 6-7: Very light exercise, such as walking slowly or doing light housework
* 8-9: Light exercise, such as brisk walking or light cycling
* 10-11: Moderate exercise, such as jogging, swimming, or cycling at a moderate pace
* 12-13: Vigorous exercise, such as running, playing sports, or heavy lifting
* 14-15: Very vigorous exercise, such as sprinting, intense cycling, or heavy lifting at a rapid pace
* 16-20: Maximal exertion, such as all-out sprinting or lifting the heaviest weights possible
What RPE should I exercise at?
The RPE scale can be used to prescribe exercise intensity for people of all fitness levels. In general, beginners should start at a low RPE and gradually increase the intensity of their workouts as they become more fit. Experienced exercisers can typically tolerate higher RPE levels without feeling as fatigued.
The following are some general guidelines for exercise intensity based on the Borg scale of perceived exertion:
* Beginners: 6-11
* Intermediate exercisers: 12-14
* Advanced exercisers: 15-17
* Elite athletes: 18-20
It is important to listen to your body and adjust the intensity of your workouts as needed. If you feel lightheaded, dizzy, or short of breath, stop exercising and rest. Talk to your doctor before starting an exercise program, especially if you have any underlying health conditions.