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The rate of perceived exertion
Heart rate is important but listening toyour body also is necessary.There are more variables
involved in how hard you should workout than just heart rate.Yourstresslevel, physical health,
emotional health, temperature, humidity,the time ofday,the last time you ate and what you
ate,all contribute tothe intensity atwhich you should workout. Ifyou listen to your body,it will tell
you all ofthese things.
The rate ofperceived exertion (RPE), also known as the Borg scale, was developed by
Swedish physiologist G.A.V.Borg.This scale rates exercise intensity from 6 to20
depending upon how you feel or the perception ofyour effort.
The scale is as follows:
Rating Perception ofEffort
6 Minimal
7 Very,verylight
8 Very,ver
9 Verylight
10 Ver
11 Fairly light
12 Comfortable
13 Somewhat hard
14 Somewhat hard +
15 Hard
16 Hard +
17 Veryhard
18 Ve
19 Very,veryhard
20 Maximal
You can get an approximate heart rate level for each rating by simply adding a zero to each
rating. For example a rating of12 will result in an approximate heart rate of120 beats per
minute.YourRPE will vary depending up the factorsdiscussed earlier.Thatis the major benefit
of this type of training. If your body is strong and rested, you will feel strong and your pace
will feel easier.When your body is in this condition, you are able totrain harder and the RPE
will support this.Ifyou are feeling tired and sluggish, it is because your body needs a break.
Inthis condition, your pace will feel harder.Again, this will show up in your RPE and you will
train atthe proper level forthatday.
Summary of Contents for iPOWER+
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