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RATE OF PERCEIVED EXERTION
Rate of Perceived Exertion (R.P.E.) is one of the easiest ways to monitor
exercise intensity. By becoming familiar with the RPE scale, you can
continually assess your level of intensity and insure a level of exertion
that is comfortable. An increase in exercise intensity is directly related to
elevation in exercise heart rate. Consequently RPE can be used alone or
together with heart rate when monitoring exercise intensity.
RPE SCALE
0 Nothing at all
.5 Very, very weak
1 Very weak
2 Weak
3 Moderate
4 Somewhat strong
5 Strong
6
7 very strong
8
9
10 Very, very, strong
Maximal
The recommended RPE range for most people is between 3 (moderate)
and 5 (strong). The RPE should be independent of your pace; it is de-
pendent on the feelings caused by the exertion.
TALK TEST
The “Talk Test” is a quick and simple check of exercise intensity. If you
have trouble completing a sentence, you are working to hard. You should
be able to speak freely without gasping for air.
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GENERAL