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Be in control of your work effort with RPE

Posted Mar 02 2010 3:10am

Ladies, have you ever noticed that sometimes you do a workout and feel great!! And other times you are struggling to get through it! Struggling through a workout can mean a few different things - you may just be plain tired; you might be a little under the weather; you may not have eaten enough; you may be slightly dehydrated; or you may just be getting back into your training after a period of illness. introducing the RPE (rate of perceived exertion) scale!! No matter how you are feeling through your workout, using the rate of perceived exertion ensures that you will be exercising at the correct intensity, for you on that particular day!

The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when lounging on the couch daydreaming about summer; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.

0: Nothing at all
0.5: Just noticeable
1: Very light
2: Light
3: Light-moderate
4: Moderate
5: Moderate-slightly hard
6: Slightly hard
7: Hard
8: Real hard
9: Very hard
10: Very, very hard

The reason why this is useful, is because on a day when you are slightly under the weather (and you still feel ok to train), your level 5 that day, may only equate to a level 3 on a good training day for you, but it’s what your body is able to do given that you are feeling slightly under the weather! So you get maximum benefit without over-doing it!

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