If you want to improve your fitness level, it is important to monitor the intensity of your exercise and gradually increase your intensity as you become stronger. Gunnar Borg's RPE, or rating of perceived exertion, is a simple method you can use to measure the intensity of your exercise.
Definition
RPE is based on how hard you feel you are working during exercise. There are two scales that are commonly used to determine RPE. The original Borg scale begins at six and goes up to 20. Borg later developed a simpler scale that begins at zero and ends at 10. The lowest end of the scale is equivalent to no exertion while the highest end of the scale represents exercising to your maximum capacity.
Factors
Regardless of which Borg scale you use, your RPE is based on the physical sensations that you experience when you are exercising. These include increases in your heart rate, breathing rate, muscle fatigue, sweating, shortness of breath and overall tiredness. These factors will vary depending upon your age, physical condition and level of fitness, but anyone can use the RPE scales. They are particularly valuable if you are taking medications that affect your pulse or heart rate, which make your heart rate an unreliable measure of workout intensity.
Accuracy
The RPE is a subjective measure of your exertion, but it represents a fairly accurate estimate of your working heart rate. While both of Borg’s scales are good estimations of your workload, there is a high correlation between your heart rate and your RPE on the original Borg scale multiplied by 10. For example, let us assume your RPE is 12 on a scale of 6 to 20. Multiply 12 by 10, and you get 120, which is your approximate heart rate per minute.
Using the RPE Scales
While you are engaged in physical activity, choose the number that correlates with your overall feeling of exertion. Speed up or slow down your activity until you reach your desired level of exertion. To achieve optimal results, aim for at least a 12 to 14 on the Borg Scale, or a 3 or 4 on the Borg CR10 Scale. If you are a beginner, start slowly and work your way up to a “moderate” or “somewhat hard” pace. Before you begin an exercise program, obtain clearance from your doctor.
The Borg RPE Scale:
6
7 Very, very light (example: sitting reading; watching TV, relaxed )
8
9 Very light
10
11 Fairly light
12
13 Somewhat hard
14
15 Hard
16
17 Very hard
18
19 Very, very hard (example: trying to run fast up a very steep hill )
20
The Borg CR10 Scale:
0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
6
7 – Very heavy
8
9
10 – Very, very heavy
References
- University of Waterloo; Rating of Perceived Exertion; 2011
- Cardiac Athletes: What Is the Borg RPE Scale?
- San Mateo County Community College District: Rate of Perceived Exertion
- Cleveland Clinic; Rated Perceived Exertion (RPE) Scale; 2011
- U.S. Centers for Disease Control and Prevention; Perceived Exertion (Borg Rating of Perceived Exertion Scale); March 2011
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