RPE rate of per­ceived ex­er­tion

Oxygen - - Thrive -

Track­ing your heart rate — ei­ther with a heart-rate mon­i­tor or by tak­ing your pulse — al­lows you to con­tin­u­ally ad­just your work­out in­ten­sity. How­ever, the equa­tion used to cal­cu­late your op­ti­mal train­ing zone is far from per­fect, and the tra­di­tional for­mula used to find your max­i­mum heart rate (220 - your age) was found to un­der­es­ti­mate MHR by as much as 40 beats per minute, es­pe­cially in ath­letic peo­ple.

A bet­ter way to train, es­pe­cially if you’re more ex­pe­ri­enced, is in­tu­itively by us­ing the rate of per­ceived ex­er­tion. While it won’t pin­point your ex­act in­ten­sity and out­put, it’s a solid way to self-as­sess how hard you are work­ing — i.e., your “per­ceived ex­er­tion.” The idea is to work within the cor­rect range based on your ex­er­cise goals.

10 Max Ef­fort — Out of breath

9 Very Hard — Can barely breathe

7-8 Vig­or­ous Ac­tiv­ity — Short of breath

4-6 Mod­er­ate Ac­tiv­ity — Breath­ing heav­ily

2-3 Light Ac­tiv­ity — Easy to breathe

1 Very Light Ac­tiv­ity — Hardly any ex­er­tion

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