Study Topics: Modified BORG Scale—What is Moderate Intensity?
Video taken from the channel: PT Exam Prep
“Rate of perceived exertion”: avoid burn out while training!
Video taken from the channel: Tristar Gym
Heart Rate and RPE (Rate of Perceived Exertion)
Video taken from the channel: Richard Buehn
The Borg Scale (Rate of Perceived Exertion)
Video taken from the channel: Tarpan Shah
Perceived Exertion Scale
Video taken from the channel: Kathy Smith Fitness
Borg Exertion Scale
Video taken from the channel: Bob & Brad
Video taken from the channel: pjmusilli
How to Use the Perceived Exertion Scale. After warming up at a light level of exertion, begin your workout. After a few minutes, assess your RPE from the scale. If you are still at an RPE under 12, pick up your pace or add resistance to increase your intensity.Find your pulse on the inside of your wrist, on the thumb side.
Use the tips of your first two fingers (not your thumb) and press lightly over the artery.In the world of fitness, there’s a nifty scale called Rate of Perceived Exertion (RPE) that goes from 1-10. Personal trainers often use RPE to gauge their.
What is the RPE Scale? The Rate of Perceived Exertion Scale is a numeric scale from 1-10 that helps athletes gauge their intensity or exertion during exercise or training. It helps you gauge how an exercise feels, and provides a way to self-assess the quality of movement at a particular time during training.The Borg Scale asks you to rate your level of perceived exertion during any activity from 6-20, with 6 being no effort at all and 20 being your all-out max.
What number best describes your effort? Your RPE is defined by several things you.In most cases, you should exercise at a level that feels 3 (moderate) to 4 (somewhat heavy). When using this rating scale, remember to include feelings of shortness of breath, as well as how tired you feel in your legs and overall.
Download a Cleveland Clinic RPE scale.Practitioners generally agree that perceived exertion ratings between 12 to 14 on the Borg Scale suggests that physical activity is being performed at a moderate level of intensity. During activity, use the Borg Scale to assign numbers to how you feel (see instructions below).After warming up at a low to moderate level of exertion, begin your run.
Then, after a few minutes in, assess your exertion level from the scale. For instance, if you still are feeling at an RPE under 6 and want to push more, then pick up your pace to increase your intensity.Personal Trainers and exercise physiologists use the Rate of Perceived Exertion (RPE) scale to measure your level of effort during exercise.
Using this guide during your workouts.Rate of perceived exertion formalizes the concept of “listening to your body” during a workout, which means you can use the RPE scale to determine whether it’s a good day to push harder (such as when 6 mph on the treadmill delivers a lower RPE.Aside from fitness trackers, there is another tool that you can use to measure your intensity.
What’s really great about it is it’s free, simple to use, and doesn’t require batteries or software. It is called the Rate of Perceived Exertion (RPE) scale or sometimes called the Borg scale.Simply stated RPE evaluates how hard you are working at any given time during your workouts. On a number range from 1-10 you can gauge your intensity levels. A level 1 rating is at rest and level 10 is maximal exertion.
RPE can be used as a progression tool.Since the 1960s, scientists and coaches have used a scale ranging from 0 to 10 to subjectively assess effort, with 0 being no exertion and 10 being the highest level.Using the RPE scale on a regular basis helps you to understand the scale, to recognize your body’s signs of exertion, and to modify your normal workout intensity. According to a January 2013 article published in the European Journal of Applied Physiology, a perceived exertion level of 11 to 13 is generally considered “low” exercise intensity.
Like a bad gambler, you have an exercise “tell”. You may go red, sweat at a certain exercise intensity, develop an intense “thousand yard stare”, clench your fists or a host of other signs that happen when you hit your training sweet spot. Once you know what your “tells” are, you can use them to monitor the intensity of your workout.
List of related literature:
|from Physical Activity & Health: An Interactive Approach: An Interactive Approach|
|from Fitness cycling|
|from The Psychology of Exercise: Integrating Theory and Practice|
|from The Occupational Ergonomics Handbook|
|from Wellness and Physical Therapy|
|from Fast After 50: How to Race Strong for the Rest of Your Life|
|from Guccione’s Geriatric Physical Therapy E-Book|
|from Strength Band Training|
|from Sport and Exercise Physiology Testing Guidelines: Volume I – Sport Testing: The British Association of Sport and Exercise Sciences Guide|
|from Health Opportunities Through Physical Education|