WHAT IS RPE? HOW DO WE USE IT WHILE WE EXERCISE?

We all know that it’s important to exercise, but it’s also important to monitor how hard we are working while we exercise as well. We all have good intentions when we exercise, but it’s imperative that we work at a level that is strengthening our bodies and hearts.

The RPE scale, or rate of perceived exertion scale, is a fantastic way to measure this. RPE is a subjective measure of how hard a person feels that they are working while they are physically active.

The Center for Disease Control and Prevention (CDC) recommends adults get at least 150 minutes a week of moderate - intensity, or 75 minutes of vigorous - intensity aerobic activity. They also advise engaging in muscle strengthening activities two or three days a week.

Remember, this is the minimum recommendation. You can always go above these numbers. If you’re looking for additional health benefits, the CDC says you can increase your aerobic exercise to 300 minutes of moderate - intensity activity a week, or 150 minutes of vigorous exercise a week.

So, what does this mean to you and why is the RPE scale significant and helpful? It’s a fantastic way to measure how hard you are working because your body will tell you. More often than not, we don’t pay attention to how we are feeling while we are exercising, but I feel that it’s so important for us to be in tune with how our bodies feel while we are physically active.

The RPE scale ranges from 0-10, with 0 being that you are laying on the couch, and 10 being a short burst of activity like a sprint that you can’t keep doing for very long. Here is what an RPE scale looks like.

0 - no exertion - laying on the couch

1 - very light exertion - easy chores, such as doing laundry

2/3 - light exertion - leisure walking that does not increase heart rate or make you feel a out of breath

4/5 - moderate exertion - brisk walking or moderate activity that increases your heart rate and you have slightly labored breathing. You might be a bit sweaty too, but you can talk easily.

6/7 - hard exertion - vigorous activity such as jogging, biking or swimming. Your heart rate has increased, and are sweating. If you were to talk you would be gasping for air every 3-4 words.

8/9 - very hard exertion - the highest level of activity that you can continue doing without stopping. Your heart rate has increased, and you are sweating a lot. If you were to talk you would be gasping every 2-3 words.

10 - max effort - a short burst of activity like a sprint that you can’t keep doing for very long.

I LOVE THIS RPE CHART AS A GREAT VISUAL OF HOW YOU SHOULD BE FEELING FROM STAGE 0-10.

Our body can tell us if we are not working hard enough, and can maybe push ourselves more, just by focusing on our breath. I always tell people to challenge themselves and see what they can manage because they can always back off the effort level when they are paying attention to how they feel. On the other hand, you might be feeling you need to back it off and slow it down. Some people who are not in tune with their RPE scale might overwork and then cause more harm than good. In summary, many of us often don’t listen to our bodies and use the RPE scale when exercising and therefore do not work at our most optimum effort level. My hope in writing this blog is to encourage you to use the RPE scale and incorporate this useful tool into your exercise lifestyle.

As a side note, I know many people wear heart rate monitors, and I do feel wearing one is a great indication of one’s effort level. For some people, heart rate is not a good indicator of their effort level due to medications they might be taking that lower their heart rate. At any rate, if you do wear a heart rate monitor to measure your effort level, I would also encourage you to be in tune to the RPE scale as well. They are both very useful tools.

Next time you are on the treadmill, walking, running, biking, swimming, or doing whatever you love to do to keep yourself active, ask yourself, “what is my RPE”, and make some conscious adjustments to maximize your effort level so that you can be working at an RPE that is making you and your heart stronger!

Just Keep Moving!

Movement is Medicine!