120822 Perceived exertion The value of knowing your pulse rate 2/3

Perceived exertion The value of knowing your pulse rate

Heart rate monitoring and training zones aren’t for everyone. But don’t worry, you can still get a great workout and gain all the benefits of exercise without. All you need to do is listen to your body. You’re working out if you feel your heart pumping and you’re slightly out of breath. You can also use the Borg Scale of Perceived Exertion (RPE) to measure intensity. Simply select the number from below that best describes your level of exertion.

  • No exertion at all 7 7.5
  • Extremely light 8 9
  • Very light 10 11
  • Light 12 13
  • Somewhat hard 14 15
  • Hard (heavy) 16 17
  • Very hard 18 19
  • Extremely hard 20
  • Maximal exertion

An exertion level from 13-14 will get you to the middle of your aerobic training zone. For more information about RPE, go to http://www.cdc.gov/nccdphp/dnpa/physical/measuring/perceived_exertion.htm.


Heart rate training zones and heart rate monitoring is:

1. Helpful for individuals who want to stay in their aerobic training zone

2. Interesting real-time feedback for individuals who like to know how their body responds to exercise

3. Important data for athletes who want to get their intervals right.

Next week, I will share with you two valuable tables listing the main information needed for training in your particular heart rate zone.

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