You can always go above these numbers. Exercise is a key component to your overall health and wellness. While monitoring your own heart rate and RPE helps keep you in the safe zone while exercising, you should always talk with your doctor before starting a new exercise routine.
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RPE—or the Rate of Perceived Exertion—is a scale used to identify the intensity of your exercise based on how hard you feel or perceive your effort to be.
The RPE scale typically runs from 0 to 10, with zero being literally nothing and 10 being the hardest you could possibly exert yourself. After warming up at a light level of exertion, begin your moderate-intensity workout. After a few minutes, assess your RPE from the Borg scale.
If you are still at an RPE under 12, pick up your pace or add resistance to increase your intensity. A walker, runner, or cyclist would do this by going faster, seeking out inclines, or adding high-intensity intervals.
If you are feeling an intensity of 19, you might want to slow your pace or decrease the resistance until you are back in the vigorous-intensity or moderate-intensity zone. Both the Borg and modified RPE scales can be used to ensure that people are getting the recommended amount of moderate-intensity activity each week.
People can also use the RPE to achieve new fitness milestones. It's important to listen to your body during any physical workout. Pay attention to how you're feeling physically and know the difference between when it's time to back off versus push yourself a little harder.
The RPE scale can help you achieve this. Always aim to strike a balance between feeling comfortable while still challenging yourself, and stop any activity that causes physical pain. If you're just starting a new fitness routine, remember to check with your doctor first about what types of exercises are best suited for you to meet your goals. Get exercise tips to make your workouts less work and more fun.
Centers for Disease Control and Prevention. Updated September 17, Last reviewed December 3, Williams N. Occup Med. Perceived exertion as an exercise intensity indicator in chronic heart failure patients on Beta-blockers.
J Sports Sci Med. How much physical activity do adults need? Updated October 7, Your Privacy Rights. May be reproduced in its entirety provided the source is acknowledged. This information is not meant to replace advice from your medical doctor or individual counselling with a health professional.
It is intended for educational and informational purposes only. Skip to main content. Show Section Navigation. Try to concentrate on your total, inner feeling of exertion.
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