Scale of the Borg

The RPE technique of assessing exercise intensity is an alternative to utilising heart rate measures. However, it's impossible to offer a general suggestion for RPE since it's subject to personal interpretation by its own nature; that is, what I perceive to be a 12 may not be the same as what you think to be a 12. When heart rate monitoring is difficult or unsuitable, RPE may be a helpful tool for determining exercise intensity. For example, certain kinds of hypertension medicine (such as beta blockers) decrease the heart rate, thus heart rate monitoring is not suitable for individuals using these medications. One method to assess felt exertion is to use the Borg Rating of Perceived Exertion (RPE) Scale. This scale is used in medical to record a patient's effort during a test, and it is also used by sports coaches to evaluate the intensity of training and competition. Gunnar Borg's initial scale measured effort on a range of 6 to 20. The apparently strange range of 6-20 is obtained by increasing a healthy adult's general heart rate by ten. A heart rate of 120 beats per minute, for example, would be anticipated to correspond to a perceived effort of 12.

Points on the Scale to be Set

It goes from 6 to 20, with 6 denoting "no effort at all" and 20 denoting "maximal effort." Choose the number that best reflects your degree of effort from the options below. This will give you a decent sense of how intense your exercise is, and you can use it to speed up or slow down your motions to get to your target range.

Try to assess your level of effort as accurately as possible without considering the real physical burden. What matters is how you feel about your own work and labour, not how it compares to other people's. Examine the scales and expressions before deciding on a number.

There was no effort at all.

Exceptionally light (7.5)

Light and airy

a little difficult

Extremely difficult

Extremely difficult

Maximum effort 9 is the equivalent of “very light” activity. It's the equivalent of a healthy individual taking a few minutes to stroll slowly at his or her own speed.

13 on the scale is a "moderately difficult" activity, yet it feels OK to continue.

17, or "very difficult," is a difficult task. A healthy individual can continue, but he or she must use considerable effort. It is very heavy, and the individual is exhausted.

A degree of activity of 19 on the scale is very demanding. For the majority of individuals, this is the most rigorous workout they've ever done.