Aerobic Heart Rate

If you don't have a (Heart Rate Monitor), the Borg scale of perceived exertion is another way of determining how hard you are working.

If you don't have a (Heart Rate Monitor), the Borg scale of perceived exertion is another way of determining how hard you are working.

Using your own subjective Rate of Perceived Exertion (RPE) on a scale of 6-20 or a scale of 0-10, you determine how hard you *feel* you are working.

As a simple guide, if you can't talk, then your working hard, and likely to be close to your anerobic level, if you'er able to say a few words, then your likely to be at your upper end of your aerobic level, whereas if you can have a comfortable conversation, then your not really working that hard.

Aim to be working within your aerobic zone for as long as you can to help with weight management programs and getting your fitness level up, combining the last few minutes of your workout with an increase in effort to help improve your fitness level. Always make sure that any effort increase is within your own fitness capability.
 

Original Scale

Revised Scale

0 - Nothing at all
7- Very, very light 0.5 - Very, very weak
8 1 - Very weak
9 - Very light 2 - Weak
10 3 - Moderate
11 - Fairly light  4 - Somewhat strong
12  5 - Strong
13 - Somewhat hard 6
14  7 - Very strong
15 - Hard  8
16 9 - Very, very strong
17 - Very hard  10 - * Maximal
18 -
19 - Very, very hard -
20  -* Maximal  -

 

1 2 3
 
comments powered by Disqus

Join over 150k fitness users

Select your areas of interest