what is RPE and why you can use it

Rate of Perceived Exertion (RPE) is a subjective scale used to measure how hard you feel like during physical activity. It's often used in fitness training and testing to help trainees and athletes to regulate and adjust the intensity of their workouts. The scale typically ranges from 0 to 10, with 0 being no exertion at all (like sitting) and 10 being maximal exertion (like running as fast as you can). By using the RPE scale, people can adjust their workout intensity based on how they feel, which can be especially useful when objective measures like heart rate monitors or power meters aren't available.

To use the Rate of Perceived Exertion (RPE) scale in your fitness plan, follow these steps:

1. Understand the Scale: Familiarize yourself with the RPE scale, which range is from 0 to 10. Each number corresponds to a level of perceived exertion, with 0 being no exertion at all and 10 being maximal exertion like you can see at photo.

2. Assess Your Effort: During your workouts, regularly check in with yourself to assess your perceived exertion level. Consider factors such as your breathing rate, heart rate, muscle fatigue, and overall discomfort as it prescribes on photo.

3. Adjust Intensity: Use your perceived exertion level to guide adjustments to your workout intensity. For example, if your target intensity for a particular exercise is an RPE of 7 (moderate to hard), but you're feeling like it's closer to a 9 (very hard), you may want to dial it back slightly to avoid overexertion.

4. Track Progress: Record your perceived exertion levels alongside your other workout metrics, such as duration, distance, or weight lifted. This will help you monitor your progress over time and make informed adjustments to your fitness plan as needed.

5. Listen to Your Body: Remember that perceived exertion is subjective and can be influenced by factors like fatigue, stress, and hydration levels. Always listen to your body and adjust your workouts accordingly to avoid injury and burnout.

Research has shown that perceived exertion correlates well with objective measures of exercise intensity, such as heart rate and oxygen consumption.

The RPE scale was developed by Swedish psychologist Gunnar Borg in the 1960s. Borg initially introduced the scale as a simple tool to measure exertion during physical activity. Over the years, it has been validated and refined through numerous studies across various populations and types of exercise.

Several factors contribute to the scientific validity of the RPE scale:

1. Correlation with Physiological Measures: Research has consistently demonstrated strong correlations between perceived exertion and objective physiological measures of exercise intensity, such as heart rate, oxygen consumption, and blood lactate levels. This indicates that individuals are generally accurate in assessing their effort levels.

2. Individual Variation: The RPE scale accounts for individual differences in fitness level, age, and exercise tolerance. People with similar physiological responses to exercise may perceive the same intensity differently based on factors like training status and perceived exertion.

3. Validity Across Populations: The RPE scale has been validated across a wide range of populations, including athletes, older adults, and individuals with chronic conditions. It can be applied to various types of exercise, from aerobic activities like running and cycling to strength training and flexibility exercises.

4. Practical Application: The simplicity and versatility of the RPE scale make it a practical tool for monitoring and adjusting exercise intensity in real-time. It allows individuals to regulate their workouts based on how they feel, without the need for specialized equipment or technical expertise.

Overall, while perceived exertion is subjective, the RPE scale provides a reliable and valid method for individuals to gauge their effort levels during physical activity, helping them optimize their training and minimize the risk of overexertion or undertraining.

By incorporating the RPE scale into your fitness plan, you can better tailor your workouts to match your current energy levels and fitness goals.