BORG RPE SCALE 6-20 PDF

Perceived exertion is how hard you feel like your body is working. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. As you exercise you can rate your perceived exertion using several anchors. 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.

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Simply put, perceived exertion is how hard you believe your body is working at any given time. Borg continued to study it through the s, and in he published a paper containing his RPE scale.

The Borg Scale asks you to rate your level of perceived exertion during any activity from , 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 experience while exercising, including increased heart rate, faster breathing, sweating and overall fatigue. Why is it ? Borg developed his RPE scale to represent an estimate of what your heart rate is when you multiply the number by For example, if you go for a light jog and rate your exertion a 13, your heart rate is likely in the neighborhood of Among other things, it can be quite useful in terms of occupational health and safety for workers performing physical labor.

However, it has become most popular in the fields of sports science and sports medicine, and is often used to help put together training regimens. Heart rates can vary from one individual to the next, so an elevated hr may not mean the same thing for you as it does for someone else.

To measure your training progress, use the Borg Scale to gauge how much effort it takes to perform a certain workout or activity. As your fitness improves, your RPE for that activity will decrease, a sign you can make your workout more challenging.

Every morning, our recovery metric tells you how prepared your body is to take on strain so you can avoid overtraining. A former tennis coach, Mark graduated from the University of Richmond with a degree in Sociology and Leadership Studies. Related Posts June 5, Podcast No.

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