The Borg Rating of Perceived Exertion, or RPE, is a way of measuring your exercise intensity level. You use the Borg RPE Scale by determining how hard you feel your body is working during your exercise session. The Borg Scale ranges from 6 to 20, with a 6 on the scale being no exertion and a 20 being maximum exertion. Using the Borg Scale is an effective way to gauge your exercise intensity level.
Light Activity
Activities that rate 6 to 11 on the Borg Scale are defined as light activities. For most people, an RPE of 6 would be equivalent to reading a book or resting. Walking through a store or doing other activities that require some effort might be rated at a 10 or 11. These are activities that are not intense enough to noticeably elevate your heart rate and breathing. The Borg Scale is subjective so an RPE of 11 for you may be a 9 for someone else.
Moderate Activity
Moderate-intensity activity is recommended to gain the benefits associated with exercise. Using the Borg Scale is one way to make sure your exercise is done at the appropriate intensity level. The Harvard School of Public Health reports that most moderate-intensity activities correspond to an RPE between 12 and 15. If you rate your exertion between 12 and 15, your heart rate and breathing should be elevated, but you should still be able to speak easily.
Vigorous Activity
Vigorous activities rate from 15 to 20 on the Borg Scale. Hard running, cycling, swimming or other activities that increase your heart rate and breathing, making it difficult to talk, are classified between 15 and 16. A 17 or 18 on the Borg Scale corresponds to the highest level of activity you can sustain, and a 19 to 20 on the RPE scale is your maximum effort. An RPE of 19 to 20 cannot be maintained for long.
Considerations
The Borg Scale correlates well with your actual heart rate. Multiply your RPE by 10 for an estimate of your current heart rate. For example, if you are exercising at an RPE of 13, your estimated heart rate is 130 beats per minute. Note that this is an estimate and your actual heart rate may vary, depending on your age and fitness level. The Borg Scale can be especially useful in situations where heart rate is difficult to obtain or if you are on medication that affects the normal heart rate response to exercise.
References
- The Centers for Disease Control and Prevention; Physical Activity for Everyone: Perceived Exertion (Borg Rating of Perceived Exertion Scale); 2011
- Harvard School of Public Health; The Nutrition Source: The Borg Scale of Perceived Exertion; 2011
- American College of Sports Medicine; ACSM Current Comment: Perceived Exertion; Alan C. Utter, Ph.D., et al.
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