How To Properly Monitor Exercise Intensity

Many of us are under the belief that heart rate (HR) monitoring is the “main” method of monitoring your level of exercise intensity. However, other more subjective methods are just as acceptable.

RPE or Rating of Perceived Exertion may be the easiest method for measuring your intensity. RPE is an estimate of how hard YOU feel you are working (your perception of the workload). You may perceive the workload to be more or less intense than someone else. RPE follows a “BORG” scale, which is a 6 to 20 scale, where a number (6-20) corresponds to a phrase (somewhat hard, hard, very hard, etc.), to rate your exertion level. To realize the full benefits of your cardiovascular workout, you should aim to achieve at least an 11 on the BORG scale:

Very Light / Light intensity correlates to “11-13” somewhat hard
Moderate intensity correlates to “13-14” somewhat hard to hard
Vigorous intensity correlates to “15-16” hard approaching very hard
Very Hard intensity correlates to “17-19” very hard to extremely hard
Maximal intensity correlates to “20” maximal exertion

RPE may be a more valuable method of monitoring your exercise intensity than target heart rate, especially for clients who are taking beta blockers. This is because beta blockers slow the heart rate and blunt the heart rate response during exercise. Therefore in order to achieve the cardiovascular benefits you deserve, you may need to exercise at an intensity above your target heart rate training zone.

Given that a large percentage of individuals with cardiovascular complications are prescribed beta blockers it is incredibly important for them to understand how to properly use RPE. This is not to say that you shouldn’t monitor your heart rate but rather pay more attention to how your body feels and what your body is telling you. If you have any questions on how to use the RPE scale, please consult with one of our fitness professionals or nurses.

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How To Properly Monitor Exercise Intensity

How To Properly Monitor Exercise Intensity

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