How do you accurately measure the amount of exertion you feel while exercising? Let's talk about Rate of Perceived Exertion (RPE)!

You When you start exercising , don't you sometimes think, "Is this too hard for me?" or "Is this not enough?"? There is actually a way to know exactly how hard your body is feeling. That's what we're going to use to measure `(Rate of Perceived Exertion)`, or `(RPE)` for short. It's very simple, and it's also very useful. Let's take a look at what `(RPE)` is and how it's important to us.

What is `(RPE)` or ``perceived exertion''?

Simply put, ``RPE'' is how much effort and fatigue your body feels when you engage in a physical activity, that is, exercise. This is completely your personal experience. That is, you have to decide for yourself what you feel. You can't tell someone else, "No, you're not that tired." Because that's what you feel, right?

The concept of ``RPE'' was first discovered in the 1960s by Swedish researcher Gunnar Borg. That's why it's sometimes called the ``Borg Rating of Perceived Exertion''. Although it may seem simple, it's very important for your health.

What makes you feel tired? (Factors that affect RPE)

What your body feels like when you exercise There are several factors that determine the rate of exertion , or ``RPE''. Let's take a look at what they are:

• Your breathing rate: When you exercise intensely, your breathing rate increases. This is a major factor that affects your `RPE`.
• Your heart rate: When you are tired, your heart beats faster. It is at that rate that you feel tired.
• The fatigue your muscles feel: When you exercise , your muscles get tired, and sometimes they even hurt. The fatigue you feel in these muscles is also related to your ``RPE''.
• How much you sweat: It's normal to sweat when you're really tired. The amount of sweat you produce can also be related to how tired you feel.

Imagine you're climbing stairs one day. After a while, you start to feel tired, your chest starts to pound, and your legs start to hurt a little, right? That's the overall exertion you feel (RPE).

Who is it important to know about `(RPE)`?

Really `( RPE is useful for just about everyone, but for some people, it's important to be aware of it.

• For people with certain cardiovascular diseases: For example, people with conditions like high blood pressure sometimes take medications that control their heart rate. Then, they can use a rate of perceived exertion (RPE) to help them avoid overexertion. The doctor will say, "You should only push yourself to this level."
• For those new to exercise: If you're new to running, cycling, or going to the gym, RPE can help you understand how much exercise your body can tolerate.
• For those training for a specific event: running a marathon, playing a sport like football, or training for another competition, RPE is important to properly control the intensity of their training.
• For those trying to increase the intensity of their workouts: If you want to increase your stamina or burn more calories, you need to gradually increase the intensity of your workouts. At that point, you can use the RPE to accurately measure that increase.
• For those recovering from an injury or medical treatment: When you're just starting to exercise after a major illness or surgery, RPE can help you to exercise in a way that is comfortable for your body, without overexerting yourself.
• For those who are on a heart rate monitor: Sometimes your doctor will tell you to keep your heart rate within a certain range. In such cases, RPE can help you achieve that.

What are the methods of measuring `(RPE)`? (Types of RPE scales)

There are two main types of ``RPE'' scales that measure the intensity of your exercise, that is, the exertion you feel. Both of these give a number to how you feel while exercising.

1. Borg `(RPE)` scale (Borg RPE scale)

This is the scale first introduced by Gunnar Borg.

• This has numbers from 6 to 20 .
• 6 means "no fatigue" (just like you're sitting in a chair).
• 20 means "maximum effort" (you're doing the best you can, as if you can't do any more).
• A score of 12 to 14 usually means you are exercising at a moderate or "slightly strenuous" level. This is what is often recommended for the average healthy person.

Think about it, this 6-20 scale can be roughly related to your heart rate. For example, if your RPE is 12, your heart rate is probably around 120 beats per minute (12 x 10 = 120). But keep in mind that this doesn't work for everyone.

2. Modified Borg CR10 RPE scale

This is a slightly modified version of the scale mentioned earlier.

• This has numbers from 0 to 10 .
• 0 means "no fatigue" (resting).
• 10 means "maximum, maximum effort" (using the maximum energy you have).
• On this scale, your breathing rate or breathlessness is the main factor used to determine the RPE value.

Now the question is, which of these two scales is best for you?

• If you want to see the intensity of cardiovascular exercise by relating it to your heart rate, the Borg RPE scale (6-20) is the best.
• If you are a bodybuilder or training to build muscle, the CR10 (RPE) scale (0-10) is the most appropriate.

How to use the `(RPE)` scale?

Okay, now you know what `(RPE)` is and what its types are. Now let's see how to use it properly.

By monitoring your ``RPE'', which is how your body feels during exercise, you can know when to increase the intensity, when to decrease it, and when to keep it the same, depending on your goals.

Let's say your goal is to do moderately intense activity. That means a score of 12-14 on the Borg 6-20 scale, or a score of 3-4 (moderate) or 5-6 (extreme) on the CR10 scale.

• If the exercise doesn't seem intense enough: If your breathing rate, muscle fatigue, or other sensations seem too light (e.g., a 9 on the Borg scale), increase the speed or weight of the exercise a little.
• If the exercise seems too strenuous: If you are breathing heavily, sweating profusely, your heart is beating fast, or your muscles are feeling unbearably tired (e.g., a 17 on the Borg scale), reduce the intensity.
• If the workout is just right: If you feel like you're exercising at the pace/intensity you expect (e.g., a 13 on the Borg scale), keep going .

This is like controlling the speed of a car. You just have to increase or decrease it according to how it feels.

How do doctors use `(RPE)`?

Doctors also use the `(RPE)` scale in various situations. Mainly, it helps to assess the health of your heart and lungs, as well as your overall fitness.

• For example, when a doctor gives you an exercise stress test, they might ask you every few minutes while you're on a treadmill or exercise bike, "How tired are you feeling right now? What's on that scale?" This can help identify some heart conditions.

Some medical and health professionals who use the `(RPE)` scale are:

• Cardiologists
• Cardiac rehab specialists
• Exercise physiologists
• Physical therapists
• Pulmonologists
• Pulmonary rehab specialists

How accurate is `(RPE)`?

Now you might be thinking, "This is how I feel, so how scientifically accurate is this?"

Of course, since RPE is self-reported, there is a small chance that you are not assessing yourself accurately.

• For example, someone who has just started exercising may think they are exercising much harder than their heart rate or breathing rate actually is, because their body is not used to the exertion.
• Also, a very fit athlete may feel like, "Oh, this is a moderate pace," even when they're exercising at their maximum RPE, meaning they're exercising at a very high intensity. Because their body is very used to that kind of exertion.

But, despite these small limitations, the ``RPE'' scale can provide a very good and useful idea of ​​physical effort and exertion. That's why it's so popular.

Your actual heart rate can vary depending on things like your age, overall fitness level, and medications you take. So, if you have any questions or concerns about your heart rate or your stamina, it's best to talk to your doctor.

Finally, things to remember

Okay, we've talked a lot about `(RPE)` now. Keep this in mind.

• To measure the intensity of your exercise, ``RPE`` is a very useful, simple tool that can be used without the need for a technological device like a fitness watch.
• RPE can help you to make your fitness routine a little more challenging, keep it the same, or even make it a little more enjoyable.
• If you have any heart or breathing problems, your doctor may advise you to exercise using the `(RPE)` scale.
• Both the Borg `(RPE)` scale (6-20) and the modified CR10 `(RPE)` scale (0-10) that we talked about provide fairly accurate self-reported assessments of how hard your body is working.
• The most important thing is to listen to your body. `(RPE)` is just a guide to that. Choose the scale that suits your needs and the type of exercise you are doing, and exercise healthily!

If you have any questions, don't be shy and don't forget to ask your doctor.

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