The rate of perceived exertion (RPE) is a scale used to measure how hard you feel you are working during exercise. It is a subjective measure, meaning that it is based on how you feel, not on how hard you are actually working. The RPE scale ranges from 0 to 10, with 0 being no exertion at all and 10 being the hardest you could possibly exert yourself.
The different rates of RPE are as follows:
0-2: Very light
3-4: Light
5-6: Moderate
7-8: Hard
9-10: Very hard
The RPE scale can be used to monitor the intensity of your exercise and to make sure that you are working within your target heart rate zone. It can also be used to track your progress over time and to see how your fitness level is improving.
Here are some tips for using the RPE scale:
Choose a scale that feels comfortable to you. Some people prefer to use a scale that goes from 0 to 10, while others prefer to use a scale that goes from 0 to 20.
Rate your perceived exertion at the end of each exercise session.
Be consistent with your ratings. Try to rate your perceived exertion in the same way each time you exercise.
Track your RPE ratings over time. This will help you to see how your fitness level is improving.
Use your RPE ratings to adjust the intensity of your exercise. If you are feeling very tired, you may want to reduce the intensity of your exercise. If you are feeling very energetic, you may want to increase the intensity of your exercise.