To make an appointment with an exercise specialist or to join a cardiac. Download a cleveland clinic rpe scale to make an appointment with an exercise specialist or to join a cardiac rehabilitation program, contact cleveland clinic preventive cardiology 216. Pdf a rating of perceived exertion scale using facial. How to use the rpe scale for strength training plus what the. Cert has five fewer possible responses, a range of numbers 110 more familiar to children. Jun 30, 2019 during activity, use the borg scale to assign numbers to how you feel see instructions below. See more about using the rpe scales, including the very similar 10point rpe scale, with the ratings up to 10, and the borg cr100 centimax scale a more finegraded crscale. There are several versions of the scale available, the rpe 110, rpe 120 and this more finelygraded cr scale that goes up to 100. Research suggests rpe as an effective way for lifters to decide training intensities.
The rate of perceived exertion scale is a 010 subjective rating that is based solely on your perceived exertion. If you dont own a heart rate monitor and dont want to stop in the middle of a workout to take your pulse you can opt to use the rate of perceived exertion rpe scale to monitor your intensity. The scale allows individuals to subjectively rate their level of exertion during exercise or exercise testing american college of sports medicine, 2010. Pdf validity of a perceived exertion scale for children. He developed the scale to help patients measure their subjective ratings of exertion or effort during exercise. E scale, also known as the borg cr10 scale, or the modified rpe scale. The borg rating of perceived exertion scale gives you an idea of how hard you are training and whether you need to pick up the pace or slow it down a bit. It is calculated by multiplying the session intensity by the duration to provide a measure of load in arbitrary units. The borg scale borg 1982 is a simple method of rating perceived exertion rpe and can be used by coaches to gauge an athletes level of intensity in training and competition. Borg scales rating of perceived exertion rpe is a widely used and reliable indicator to monitor and guide exercise intensity.
Heart online borg scale two rpe scales are commonly used. Perceived exertion borg rating of perceived exertion scale. To measure such symptoms, psychophysical ratio scales may be used. Borg rpe scale this is the original 6 20 scale for ratings of perceived exertion. The use of ratings of perceived exertion rpe to selfregulate exercise intensity is more feasible than prescribing exercise using oxygen consumption v. Perceived exertion is an individuals rating of exercise intensity, formed by assessing their bodys physical signs such as heart rate, breathing rate and. Rpe for setting intensity of exercise rating of perceived exertion. They are told to disregard any one factor such as leg pain or shortness of breath but to try to focus on the whole feeling of exertion. It is commonly used in some research studies for that purpose, but may also be used in training programs to describe the intensity of training sessions. Scoring and interpretation the scale is a very simple numerical scwle.
Learn more about the rpe scale and how cleveland clinic doctors use it to measure exercise. Aug, 2019 during activity, use the borg scale to assign numbers to how you feel see instructions below. Training load as measured by the session rpe is a subjective method of quantifying the load placed on an athlete. Subsequent scales include a categoryratio scale cr10 with rating ranges from 0 nothing at all to. For a good example of an rpe scale, take a look at the image to the right.
During the work we want you to rate your perception of exertion, i. If you dont do your cardio hard enough, you wont get optimal results you wont stimulate much cardiovascular improvement and you wont burn many calories. Cert has five fewer possible responses, a range of numbers 1 10 more familiar to children. The rate of perceived exertion rpe scale was first introduced by gunnar borg in the 1950s he developed the scale to help patients measure their subjective ratings of exertion or effort during exercise this was proposed as an alternative to numerical methods of rating exertion such as heart rate, running speed, weight on the bar etc. In sports and particularly exercise testing, the borg rating of perceived exertion rpe scale measures perceived exertion. Perceived exertion is how hard you feel like your body is working. I have used this scale to help people increase their cardiovascular fitness, run. This is the scale that i recommend using with my training systems. There are plenty of other versions of the rpe scale that more closely resemble the original borg scale. Rate of perceived exertion rate your own perceived exertion during and following workout sessions. The autoregulation book of methods kabuki strength. Although, there should be considerations when using this scale for training in. Rating of perceived exertion rpe is a widely used and reliable indicator to monitor and guide exercise intensity. The rating of perceived exertion is not different at the.
Walking at a moderate pace, you might perceive to be a 3 moderate or 5 hard effort on the perceived exertion scale. Jul 26, 2018 the borg scale had intended use in medicine and sport and ranged from rpe 620 with incrementally increasing ratings. An rpe scale measures intensity based how hard you feel you are working during exercise or physical activity. Borg rating of perceived exertion rpe scale occupational. Jul 07, 2019 the borg rpe scale is a numerical scale that ranges from 6 to 20, 7 where 6 means no exertion at all and 20 means maximal exertion. Pdf face scale rating of perceived exertion during. It is constructed to give interval data that grows linearly with oxygen consumption and heart rate at steady state exercise borg, g. During activity, use the borg scale to assign numbers to how you feel see instructions below.
To design a rating of perceived exertion rpe scale using facial expressions and assessed the validity of the scale for both children and young adults. Its used, mostly, by exercise physiologists and personal trainers to measure the level of effort during physical activity. In the world of fitness, theres a nifty scale called rate of perceived exertion rpe that goes from 110. The borg rating of perceived exertion rpe is a way of measuring physical activity intensity level. Rpe scale is used to measure the intensity of your exercise. Rpe scale 1 10 pdf rating of perceived exertion rpe is a widely used. Also the new robs 5point rate of perceived exertion scale, and 110 hand scale. Personal trainers often use rpe to gauge their clients. For example, sitting in a chair you might perceive to be a 0 nothing at all or very low effort on the perceived exertion scale. Look at the rating scale below while you are engaging in an activity.
Rpe, or rate of perceived exertion, is a way to measure the intensity of your workouts. How to get strong fast with the rpe scale mindtomusclefitness. 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. The importance of rpe in cycling training how to train with rpe. Identifying rpe at the vt rpe vt is an optimal intensity target for perceptually regulated exercise. Later the cr10 scale borg was developed to measure various types of perceptions and experiences, from pain, taste, smell, and other sensations. The rpe scale is a common method for determining exercise intensity levels. The rpe scale is a rating scale ranging from 1 to 10. The rate of perceived exertion rpe scale was first introduced by gunnar borg in the 1950s. The most widely used instrument to measure perceived exertion or exercise intensity is the borgs rating of perceived exertion rpe scale 620. You can download a copy of this rpe scale for printing. Jeanpierre uses this scale of 110 with all his clients to measure how hard they are being pushed or are pushing themselves. When using this rating scale, remember to include feelings of shortness of breath, as well as how tired you feel in your legs and overall. Choose the number from below that best describes your level of exertion.
Instructions to the borgrpescale during the work we want you to rate your perception of exertion, i. Application of the repetitions in reserve based rating of. The scale is based on the research of borg, and is sometimes called the borg scale. The perception of exertion is mainly felt as strain and fatigue in your muscles and as breathlessness or aches in the chest. Well tell you more about this scale, how it corresponds to your heart rate, and how you can use it to.
In most cases, you should exercise at a level that feels 3 moderate to 4 somewhat heavy. The study of human performance and perceived exertion during physical activity has been an area of considerable scientific interest and. Jan 01, 2019 if you read fitness magazines or popsugar fitness regularly then you have probably noticed that we use the rate of perceived exertion, or rpe, as a way to measure your exercise efforts. Have fun and enjoy working out using the borg rpe scale to guide you along the way. Rating of perceived exertion rpe table topend sports. This was proposed as an alternative to numerical methods of rating exertion such as heart rate, running speed, weight on the bar etc.
Validity of a perceived exertion scale for children. The rpe scale based on the research of borg, and often called the borg scale is a common method for determining exercise intensity levels based on subjective choices of descriptions of the exercise intensity. The borg rating of perceived exertion rpe scale, developed by swedish researcher gunnar borg 1, is a tool for measuring an individuals. The complete guide to the rated perceived exertion rpe scale. Perceived exertion borg rating of perceived exertion scale the borg rating of perceived exertion rpe is a way of measuring physical activity intensity level. Well tell you more about this scale, how it corresponds to.
Aug 15, 2019 understanding the rpe scale is like having your own intensity meter providing constant feedback on your exercise routine. A sample of participants with and without knee pathology completed a series of knee extension exercises and rated the perceived difficulty of each exercise on a 0to 10 rpe scale, then repeated the procedure 1 to 2 weeks later for testretest reliability. Perceived exertion is how hard you feel like your body is. The modified borg or rpe scale can be used for patients to rate how strenuously they feel they are exercising. Testretest reliability of rating of perceived exertion and. Dec 21, 2019 the borg rating of perceived exertion rpe is a way of measuring physical activity intensity level. Misinterpretation of the borgs rating of perceived exertion. Borg rate of perceived exertion rpe 1 10 modified scale. Rpe borgscale pro for ios free download and software.