RATE OF PERCEIVED EXERTION
Rate of Perceived Exertion (R.P.E.) is one of the easiest ways to monitor exercise intensity. By becoming familiar with the RPE scale, you can continually assess your level of intensity and insure a level of exertion that is comfortable. An increase in exercise intensity is directly related to elevation in exercise heart rate. Consequently RPE can be used alone or together with heart rate when monitoring exercise intensity.
RPE SCALE | 5 | Strong | |
0 | Nothing at all | 6 |
|
.5 | Very, very weak | 7 | very strong |
1 | Very weak | 8 |
|
2 | Weak | 9 |
|
3 | Moderate | 10 | Very, very, strong |
4 | Somewhat strong | Maximal | |
The recommended RPE range for most people is between 3 (moderate) and 5 (strong). The RPE should be independent of your pace; it is dependent on the feelings caused by the exertion.
TALK TEST
The “Talk Test” is a quick and simple check of exercise intensity. If you have trouble completing a sentence, you are working to hard. You should be able to speak freely without gasping for air.
NOTES FOR YOUR HEART RATE TRAINING PROGRAMS
•If there is no Heart Rate detected, the Treadmill will not speed up or down.
•If the Heart Rate detected is higher than the Target Zone by 10 BPM the console will “beep” 4 times to warn the user.
•If the Heart Rate detected is higher than the Target Zone by 15 BPM, the console will “beep” 4 times, stop, and then continue beeping 4 times again and the same process will repeat 5 times.
•If the user’s Heart Rate is 20 beats over their Target Zone, the Treadmill
22 will “beep” 5 times then Shut Down.
•Once the user is in their Target Zone +/- 5 BPM, the speed will adjust to stay at the current Heart Rate until the last 5 minutes of the program. NOTE: At all times the speed and elevation keys are operative for the user.