Keiser M SERIES, Руководство пользователя

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RATING OF PERCEIVED EXERTION
(RPE)
Although heart rate monitoring is one of many ways to measure the physical response to exercise, there
are also other ways to gauge intensity. One of the more common methods to evaluate effort is by Rating
of Perceived Exertion (RPE).
Even though RPE doesn’t actually tell the rate of fatigue, it does provide the
rate of tiredness as perceived by an individual when he or she is involved in a determined effort. RPE is
a subjective measure and many heart-rate monitoring studies have shown that perception of fatigue
correlates very highly with an individual’s physiological response.
PHYSIOLOGY
1–10 Borg Rating of Perceived Exertion
0 Rest
1 Really Easy
2 Easy
3 Moderate
4 Sort of Hard
5 Hard
6
7 Really Hard
8
9 Really, Really Hard
10
Maximal: Just like
my hardest race
RATING OF PERCEIVED EXERTION
The Borg Scale is a well-known method for
determining RPE. The scale is related to indicators of
exercise intensity such as heart rate, breathing rate,
concentration of lactic acid and workload.
Ideally, RPE should be moderate to sort of hard to hard
during the intense training phases of a workout. The
best individual to monitor RPE is the rider. Instructors
should ask on a regular basis how the riders are feeling
and where they would rate themselves on the RPE scale.
As a rider becomes more fit, he or she will evaluate
their RPE at a lower level for the same intensity of
exercise. This is a positive sign that the training has
been effective. Some authors have found a relationship
between psychological factors and perceived exertion.
For example, if an individual is feeling anxious or upset,
the perceived fatigue level may be higher than it is,
leading to an overestimated RPE; while the opposite
may be true for happy and relaxed individuals who
tend to underestimate their level.
When using the Borg Scale in Keiser M3/M3i indoor
group cycling classes, it is important to review both
the scale and the coordinating descriptions. A better
understanding of the scale will ensure a more accurate
response by riders. Ask riders how hard (or easy) they
perceive they are cycling. Challenge them to increase
their intensity or, if necessary, slow down if they are
working too hard.