It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. As you exercise you can rate your perceived exertion using several anchors. Practitioners generally agree that perceived exertion ratings between 12 to 14 on the Borg Scale suggests that physical activity is being performed at a moderate level of intensity.
During activity, use the Borg Scale to assign numbers to how you feel see instructions below. Self-monitoring how hard your body is working can help you adjust the intensity of the activity by speeding up or slowing down your movements.
Through experience of monitoring how your body feels, it will become easier to know when to adjust your intensity. Note that this calculation is only an approximation of heart rate, and the actual heart rate can vary quite a bit depending on age and physical condition. The Borg Rating of Perceived Exertion is also the preferred method to assess intensity among those individuals who take medications that affect heart rate or pulse.
Data obtained with the RPE scale were described with linear regressions, with individual correlations of about 0. Data obtained with the CR10 scale could also be described by linear regressions, but when described by power functions gave exponents of about 1. This was significantly lower than the exponent of between 1. Mean individual correlations were 0. Blood lactate concentration grew with monotonously increasing functions that could be described by power functions with a mean exponent of about 2.
A walker, runner, or cyclist would do this by going faster, seeking out inclines, or adding high-intensity intervals. If you are feeling an intensity of 19, you might want to slow your pace or decrease the resistance until you are back in the vigorous-intensity or moderate-intensity zone.
Both the Borg and modified RPE scales can be used to ensure that people are getting the recommended amount of moderate-intensity activity each week. People can also use the RPE to achieve new fitness milestones.
It's important to listen to your body during any physical workout. Pay attention to how you're feeling physically and know the difference between when it's time to back off versus push yourself a little harder. The RPE scale can help you achieve this. Always aim to strike a balance between feeling comfortable while still challenging yourself, and stop any activity that causes physical pain.
If you're just starting a new fitness routine, remember to check with your doctor first about what types of exercises are best suited for you to meet your goals. Get exercise tips to make your workouts less work and more fun.
Centers for Disease Control and Prevention. Updated September 17, Last reviewed December 3, Williams N. Occup Med. Perceived exertion as an exercise intensity indicator in chronic heart failure patients on Beta-blockers. J Sports Sci Med. How much physical activity do adults need? Updated October 7, Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
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