Exercising at the Proper Intensity

Exercising at the proper intensity can be the difference of not getting the results you seek or overtraining. The Rate of Perceived Exertion Scale or (RPE) can be used to subjectively determine the intensity and level of physical exertion during continuous aerobic exercise. The RPE scale corresponds well both to heart rate and oxygen uptake. This scale can be used instead of, or in combination with heart rate monitoring to monitor training intensity and to adjust the exercise prescription for conditioning effects. This method of assessment is valuable for several reasons, including: it may be used even if the participant is taking heart rate altering medications, such as beta blockers; it helps participants "listen to their bodies;" it provides an accurate gauge of approaching fatigue; and it is a widely validated, reproducible tool for monitoring intensity.

Borg Scale of Perceived Exertion

An advantage of the RPE scale is that you don’t have to stop exercising in order to check your exercise intensity. Pay close attention to how you feel during exercise and how hard you feel the general workload is. This feeling should not be based on any one factor alone, (such as leg pain). Instead, it should reflect an overall sensation regarding the total amount of physical exertion and fatigue you feel while exercising. Simply look at the scale and determine what level of intensity you feel that you are at. Try not to overestimate or underestimate when determining RPE.

It is generally suggested that you fall somewhere in the range of 12-14 to remain in your aerobic endurance training zone. The intensity should feel somewhat hard to hard. It is inadvisable as well as unnecessary to exceed an RPE of 14.

To learn more about the most effective ways to exercise and how to get the most out of your workouts please review the following Lifegevity resources: