Borg's Rate of Perceived Exertion Scale

The Borg Rating of Perceived Exertion (RPE) Scale is a way of measuring physical activity intensity level. RPE scale is a quantitative measure of perceived exertion (how hard you feel) during exercise. Self - monitoring the exercise can help the individual decide on the intensity of the workout including the bodily sensations such as increasing heart rate, increased respiration or breathing, increased sweating and muscular fatigue. Self-monitoring of exercise can also prevent the injuries. 

As shown in the image above, RPE scale is rating scale ranging from six (6) to twenty (20) that gives indication of intensity of the physical activity. Six – rates that there is no exertion at all and twenty – rates the maximal exertion.

                                          

Using the RPE scale on regular basis will help you identify how hard you are working out and decide on the pace you are working at. For e.g.:

• 9 corresponds to "very light" exercise – walking at own pace for some time; 
• 13 on the scale is "somewhat hard" exercise, but can continue; 
• 17 corresponds to "very hard" is very strenuous – can continue with the exercise, but pushes own self really hard to continue;
• 19 on the scale is an “extremely strenuous” exercise level – feels tired and heavy.      

                   

Practitioners recommend to range your physical activity in the range of 12 to 14 on the Borg scale suggesting that physical activity is conducted at the optimum training range allowing maximum benefits of the exercise. The intensity of the exercise routine should approximate an exertion of 60 – 80 % of the target heart rate zone. If your perceived exertion on the RPE scale is “13 or somewhat hard” you can increase your intensity or pace of the activity. If your perceived exertion on the RPE scale is “15 or Hard” then you can decrease the intensity or pace of the activity.

A person’s exertion rate can also determine the heart rate during the physical activity. An individual can rate his perceived exertion ten times to determine the heart rate. For example: If you rate 12 on the RPE scale, then your heart rate would be approximately 120 bpm (12 x 10 = 120). The heart rate calculated in this method is an approximation and will vary depending on the individual’s age and physical condition. This tool becomes very useful to the person who is self-monitoring the exercise will be able to adjust the intensity of the activity. The RPE scale is also a preferred method by the exercise specialist to assess the intensity among the individuals who take medications that affect the heart rate.

Instructions to use RPE scale: (from G. Borg RPE - 1998)

1. Rate your perception of exertion while doing the physical of activity (not after the activity is complete). This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue.  
2. Do not concern yourself with any one factor such as leg pain or shortness of breath, but try to focus on your total feeling of exertion.
3. Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means "no exertion at all" and 20 means "maximal exertion." 
4. Choose the number from below that best describes your level of exertion. 
5. Try to evaluate your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people. 

References:

• Borg RPE Scale – Gunnar Borg 1970, 1985, 1994, 1998
• Roelands B, de Koning J, Foster C, Hettinga F, Meeusen R (May 2013). "Neurophysiological determinants of theoretical concepts and mechanisms involved in pacing". Sports Med. 43 (5): 301–311.
• Rattray B, Argus C, Martin K, Northey J, Driller M (March 2015). "Is it time to turn our attention toward central mechanisms for post-exertional recovery strategies and performance?". Front. Physiol. 6: 79.

Author: Hetal Poptani
B.H.Sc. Dietetics
P.G. Sports Science & Nutrition 
P.G. Cardiovascular Rehabilitation