The R.P.E. Scale
(Rate of Perceived Exertion)
by Stephen McQuade
The term 'fitness is used to describe several different things. such as
mental, social and physical. Fitness is a multidimensional concept.
Cardiovascular fitness can often be called 'stamina' and 'aerobic fitness'
All these boil down to and refer to is the body's ability to take in and
absorb oxygen.
When exercising, individuals should always know how hard they are pushing
themselves. To achieve benefits from Cardiovascular exercise a heart rate
of between 55-90% of your maximum heart rate should be maintained.
An easy although rough manner in which to gauge your max. heart rate is
to subtract your age from the number 220.
220-your age = Max. H.R.
Rating of perceived exertion is another way in which to measure how hard
an individual is working.
The R.P.E. scale runs from 6-20 and shows heart rates ranging
from 60-200 bpm.
|
R.P.E. |
Description |
Heart Rate |
|
6 |
60 bpm |
|
|
7 |
Very, very light. |
70 bpm |
|
8 |
80 bpm |
|
|
9 |
Very light. |
90 bpm |
|
10 |
100 bpm |
|
|
11 |
Fairly light. |
110 bpm |
|
12 |
120 bpm |
|
|
13 |
Somewhat hard. |
130 bpm |
|
14 |
140 bpm |
|
|
15 |
Hard. |
150 bpm |
|
16 |
160 bpm |
|
|
17 |
Very hard. |
170 bpm |
|
18 |
180 bpm |
|
|
19 |
Very, very hard |
190 bpm |
|
20 |
200 bpm |
The scale is a very simple way to determine exercise intensity, and it is recommended that during a Cardiovascular workout to receive gains safely your intensity should remain between 11 and 16 on the scale.
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