Perceived Exertion

Often we are asked "how hard should we work out?" or "when do we know to push ourselves a little harder?"  These questions relate to exercise intensity and there isn't an easy answer, especially if you are new to exercising. 

With experience, you will learn to monitor intensity by monitoring your heart rate and there are a variety of ways to do this.  In our Fit Over 50 classes, we talk about a couple of these methods such as 220 - Your Age x Percentage  ....and also the Karvonen method which takes into consideration your resting heart rate.  However, we found that participants where getting confused and the focus became the heart rate, rather than the exercise.  Heart Rate Monitors are also excellent tools but again, you need to know your target heart rate in order to use them effectively.  We have found that using Perceived Exertion is often the best way to monitor intensity, especially for those with little experience.

There are also a variety of Perceived Exertion charts called Rate of Perceived Exertion (RPE), but we have found using the scale of 1 - 10 to be the easiest to remember and use effectively.  The following chart is my favourite:

Level 1: I'm watching TV and eating popcorn

Level 2: I'm comfortable and could maintain this pace all day long 

Level 3: I'm still comfortable, but am breathing a bit harder 

Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly 

Level 5: I'm just above comfortable, am sweating more and can still talk easily 

Level 6: I can still talk, but am slightly breathless 

Level 7: I can still talk, but I don't really want to. I'm sweating like a pig 

Level 8: I can grunt in response to your questions and can only keep this pace for a short time period 

Level 9: I am probably going to die 

Level 10: I am dead

Generally you will want to keep your workouts in the Level 6 - 8 range and only occasionally (ie:  once a week) push yourself to reach Level 9.  Beginners will want to stay closer to Level 6 but over time and with experience, you will feel okay pushing yourself a little harder.

It's all about monitoring yourself .....so please avoid Level 10!
Debbie