In my last post, I spoke about target heart rate zone training and how you can easily calculate your maximum heart rate to be used when determining which training zone you are in. In this post I will concentrate more on tuning into your personal rate of perceived exertion (RPE).Your RPE, although subjective, can be an excellent determinant to use when trying to figure out how strenuous the activity is that you are completing. The Borg rating for perceived exertion scale ranges from 6 - 20 with a 6 being no exertion at all and a 20 being a maximal effort.
So for example, if you were to exercise with moderate intensity, you would estimate yourself to be around a 13. The RPE also uses a multiplier of 10 to calculate your heart rate in relation to where you are on the scale. For instance if you felt yourself to be a 13, you would multiply that by 10 and end up with a heart rate of 130BPM.
As you can see, this is a very useful tool for anyone who is exercising without the aid of a heart rate monitor, but would still like to stay within in a certain target zone. It is also the ideal method for anyone taking medications that may affect your heart rate readout when using a pulse monitor.
Stephen Cabral, CSCS, CPT, NS is the owner of Stephen Cabral Studio weight loss & personal training in Boston, MA, and also offers online weight loss coaching
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