Borg rpe scale 6 20 pdf file

They are told to disregard any one factor such as leg pain or shortness of breath but to try to focus on the whole feeling of exertion. Borg then constructed a category ratio scale, the borg cr10 scale. Pdf the objective of this study was to assess the relationship between the scores collected from borgs rating of perceived exertion rpe. 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. Rpe scale6 used in the calculation of training load. Well tell you more about this scale, how it corresponds to your heart rate, and how you can use it to. The original scale was developed in healthy individuals to correlate with exercise heart rates e. The number on the rpe scale relates to a 6 second heart rate count, especially in the aerobic phase. Developed by gunnar borg, it is often also referred to as the borg scale. Your rpe is defined by several things you experience while exercising, including increased heart rate, faster breathing, sweating and overall fatigue. A learning protocol improves the validity of the borg 620. Pdf relationships of borgs rpe 620 scale and heart rate in.

The borg scale rates exercise intensity on a scale of 6 to 20. The study of human performance and perceived exertion during. Evan matthews explaining how to use the 6 20 borg rpe rating of perceived exertion scale. The borg 620 rpe and omni 010 scales were used to assess perceived exertion in each phase. 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. Practice by estimating your rpe first and then count your heart rate for each phase of your workout. The borg rpe scale is a numerical scale that ranges from 6 to 20, 7 where 6 means no exertion at all and 20 means maximal exertion. Borg s rating of perceived exertion rpe was developed to allow the exerciser to subjectively rate hisher feelings during exercise, taking into account personal fitness level, environmental conditions, and general fatigue levels. Each myfitscript exercise program incorporates a method for determining how hard you are. Annex h borg scale for ratings of perceived exertion. Thus, a borg rpe scale of 6 corresponds to a heart rate of 60. The perception of exertion is mainly felt as strain and fatigue in your muscles and as breathlessness or aches in the chest. 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.

Perceived exertion borg rating of perceived exertion scale. 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. 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. The borg rating of perceived exertion rpe is a way of measuring physical. A learning protocol improves the validity of the borg 6 20 rpe scale during indoor cycling. The average hr in the cardiovascular phase was 152. 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.