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
0Nothing at all
.5 | Very, very weak |
1Very weak
2Weak
3Moderate
4Somewhat strong
5Strong
6
7very strong
8
9
10 Very, very, 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 de- pendent on the feelings caused by the exertion.
TALK TEST
GENERAL
The “Talk Test” is a quick and simple check of exercise intensity. If you |
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have trouble completing a sentence, you are working to hard. You should |
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be able to speak freely without gasping for air. | 35 |
