Borg rpe scale 6 20 pdf file

Rpe scale6 used in the calculation of training load. Practice by estimating your rpe first and then count your heart rate for each phase of your workout. Pdf the objective of this study was to assess the relationship between the scores collected from borgs rating of perceived exertion rpe. Your rpe is defined by several things you experience while exercising, including increased heart rate, faster breathing, sweating and overall fatigue.

Well tell you more about this scale, how it corresponds to your heart rate, and how you can use it to. The average hr in the cardiovascular phase was 152. The borg scale asks you to rate your level of perceived exertion during any activity from 6 20, with 6 being no effort at all and 20 being your allout max. Annex h borg scale for ratings of perceived exertion. The study of human performance and perceived exertion during. How to use the borg rate of perceived exertion scale rpe. Example of the rpe record sheet, including borg 6 20 rpe scale, on the nondominant side of a participant.

Borg rating of perceived exertion rpe scale occupational. The perception of exertion is mainly felt as strain and fatigue in your muscles and as breathlessness or aches in the chest. Evan matthews explaining how to use the 6 20 borg rpe rating of perceived exertion scale. This scale is often times used when assessing exercise intensity. The original scale introduced by gunnar borg rated exertion on a scale of 6 20. Developed by gunnar borg, it is often also referred to as the borg scale. A learning protocol improves the validity of the borg 6 20 rpe scale during indoor cycling. Borg scale 620 rating how hard you are exercising 6 no, exertion at all 7 very, very light 8 9 very light 10 11 light 12 somewhat hard 14 15 hard 16 17 very hard 18 19 extremely hard 20 maximal exertion. Perceived exertion borg rating of perceived exertion scale. The borg 620 rpe and omni 010 scales were used to assess perceived exertion in each phase. Pdf relationships of borgs rpe 620 scale and heart rate in. Borg rpe scale 6 20 pdf the borg rating of perceived exertion rpe scale, developed by swedish researcher gunnar borg, is a tool for measuring an individuals. Psychophysical scaling with applications in physical work and the.

The original scale was developed in healthy individuals to correlate with exercise heart rates e. Count max hr warm up 6 11 61 111 30 55% aerobic 12 17 121 173 60 85% cool down 6 11 61 111 30 55% 6 20 borg. Thus, a borg rpe scale of 6 corresponds to a heart rate of 60. The borg rating of perceived exertion rpe is a way of measuring physical. Borg then constructed a category ratio scale, the borg cr10 scale.