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Exercise Intensity
Rate of Perceived Exertion
:
Rate of perceived exertion is one of the easiest ways to monitor
exercise intensity and accounts for individual conditioning. To use the
perceived rate of exertion, continually monitor your intensity level by
exercising at a rate that maintains a
comfortable
level of exertion.
Perceived exertion is directly related to the elevation in heart rate.
Beginner exercisers should use the T.H.R. to begin understanding
their level of cardiac capacity. Once an individual had an
understanding of how strenuous moderate exercise should feel, then
perceived exertion is an easy way to monitor exercise intensity. Use of
T.H.R. occasionally to “check” yourself is always a good idea. A good
target intensity for general exercise is between 3-6. Increase or
decrease intensity of your workout to keep your perceived exertion
between those goals.
PE Scale:
Min 0 No exertion
1 Very low exertion
2 Low exertion
3 Low-moderate exertion
4 Moderate exertion
5 Moderate-strong exertion
6 Fairly Strong exertion
7 strong exertion
8 Very strong exertion
9 Very very strong exertion
Max 10 Maximum exertion
Talk Test
:
The easiest way to monitor intensity is with the “talk test”. At all
points during your work out, you should be able to speak a complete
sentence out load. If you cannot complete a full sentence, feel very
short of breath or uncomfortable speaking, you should decrease the
intensity of your workout.
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