Perceived Exertion: Borg Rating of Perceived Exertion (RPE) Scale

The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level. Perceived exertion is how hard you feel like your body is working. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. Although this is a subjective measure, a person's exertion rating may provide a fairly good estimate of the actual heart rate during physical activity* (Borg, 1998).

Practitioners generally agree that perceived exertion ratings between 12 to 14 on the Borg Scale suggests that physical activity is being performed at a moderate level of intensity. During activity, use the Borg Scale to assign numbers to how you feel (see instructions below). Self-monitoring how hard your body is working can help you adjust the intensity of the activity by speeding up or slowing down your movements.

Through experience of monitoring how your body feels, it will become easier to know when to adjust your intensity. For example, a walker who wants to engage in moderate-intensity activity would aim for a Borg Scale level of "somewhat hard" (12-14). If he describes his muscle fatigue and breathing as "very light" (9 on the Borg Scale) he would want to increase his intensity. On the other hand, if he felt his exertion was "extremely hard" (19 on the Borg Scale) he would need to slow down his movements to achieve the moderate-intensity range.

*A high correlation exists between a person's perceived exertion rating times 10 and the actual heart rate during physical activity; so a person's exertion rating may provide a fairly good estimate of the actual heart rate during activity (Borg, 1998). For example, if a person's rating of perceived exertion (RPE) is 12, then 12 x 10 = 120; so the heart rate should be approximately 120 beats per minute.

Note that this calculation is only an approximation of heart rate, and the actual heart rate can vary quite a bit depending on age and physical condition. The Borg Rating of Perceived Exertion is also the preferred method to assess intensity among those individuals who take medications that affect heart rate or pulse.

Instructions for Borg Rating of Perceived Exertion (RPE) Scale
While doing physical activity, we want you to rate your perception of exertion. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg pain or shortness of breath, but try to focus on your total feeling of exertion.
Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means "no exertion at all" and 20 means "maximal exertion." Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range.

Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people's. Look at the scales and the expressions and then give a number.

6  No exertion at all
7
    Extremely light (7.5)
8
9  Very light
10
11  Light
12
13  Somewhat hard
14
15  Hard (heavy)
16
17  Very hard
18
19  Extremely hard
20  Maximal exertion
9 corresponds to "very light" exercise. For a healthy person, it is like walking slowly at his or her own pace for some minutes
13 on the scale is "somewhat hard" exercise, but it still feels OK to continue.
17 "very hard" is very strenuous. A healthy person can still go on, but he or she really has to push him- or herself. It feels very heavy, and the person is very tired.
19 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.

Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998

Target Heart Rate and Estimated Maximum Heart Rate

One way of monitoring physical activity intensity is to determine whether a person's pulse or heart rate is within the target zone during physical activity.

For moderate-intensity physical activity, a person's target heart rate should be 50 to 70% of his or her maximum heart rate. This maximum rate is based on the person's age. An estimate of a person's maximum age-related heart rate can be obtained by subtracting the person's age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 - 50 years = 170 beats per minute (bpm). The 50% and 70% levels would be:

• 50% level: 170 x 0.50 = 85 bpm, and
• 70% level: 170 x 0.70 = 119 bpm

Thus, moderate-intensity physical activity for a 50-year-old person will require that the heart rate remains between 85 and 119 bpm during physical activity.

For vigorous-intensity physical activity, a person's target heart rate should be 70 to 85% of his or her maximum heart rate. To calculate this range, follow the same formula as used above, except change "50 and 70%" to "70 and 85%". For example, for a 35-year-old person, the estimated maximum age-related heart rate would be calculated as 220 - 35 years = 185 beats per minute (bpm). The 70% and 85% levels would be:

• 70% level: 185 x 0.70 = 130 bpm, and 
• 85% level: 185 x 0.85 = 157 bpm

Thus, vigorous-intensity physical activity for a 35-year-old person will require that the heart rate remains between 130 and 157 bpm during physical activity.

Taking Your Heart Rate
Generally, to determine whether you are exercising within the heart rate target zone, you must stop exercising briefly to take your pulse. You can take the pulse at the neck, the wrist, or the chest. We recommend the wrist. You can feel the radial pulse on the artery of the wrist in line with the thumb. Place the tips of the index and middle fingers over the artery and press lightly. Do not use the thumb. Take a full 60-second count of the heartbeats, or take for 30 seconds and multiply by 2. Start the count on a beat, which is counted as "zero." If this number falls between 85 and 119 bpm in the case of the 50-year-old person, he or she is active within the target range for moderate-intensity activity.

Measuring Physical Activity Intensity

Here are some ways to understand and measure the intensity of aerobic activity: relative intensity and absolute intensity.

 

Relative Intensity

The level of effort required by a person to do an activity. When using relative intensity, people pay attention to how physical activity affects their heart rate and breathing.

The talk test is a simple way to measure relative intensity. As a rule of thumb, if you're doing moderate-intensity activity you can talk, but not sing, during the activity. If you're doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.

 

Absolute Intensity

The amount of energy used by the body per minute of activity. The table below lists examples of activities classified as moderate-intensity or vigorous-intensity based upon the amount of energy used by the body while doing the activity.

 

Moderate Intensity

• Walking briskly (3 miles per hour or faster, but not race-walking)
• Water aerobics
• Bicycling slower than 10 miles per hour
• Tennis (doubles)
• Ballroom dancing
• General gardening

This woman pictured below was spending some time outdoors on a bright sunny Georgia day working in her yard. At this point in her activity, she was gathering leaves on her lawn by using a plastic flexible-pronged leaf rake. She had applied sunscreen to the sun-exposed skin of her face, and chose to wear a long-sleeved shirt and denim pants, all of which would help to protect her from the sun’s harmful ultraviolet rays. She was also wearing a pair of glasses, and a head scarf to protect her eyes and scalp respectively. Hopefully, she'd packed, or had easy-access to some water in order to avoid the possibility of dehydration.  Picture and content courtesy of the CDC/ Amanda Mills.

Woman Working Outside in Yard

Courtesy CDC/ Amanda Mills

 

Vigorous Intensity

• Race walking, jogging, or running
• Swimming laps
• Tennis (singles)
• Aerobic dancing
• Bicycling 10 miles per hour or faster
• Jumping rope
• Heavy gardening (continuous digging or hoeing)
• Hiking uphill or with a heavy backpack

The young man pictured below was taking a jog through a Georgia recreational park on a sunny day. He was wearing a red, skin-tight shirt, and bright white shorts, both of which reflected the sun’s harmful rays, and kept him cool as he completed his run. His running shoes were especially designed for this kind of activity, affording the needed support, and comfort to his feet. He’d applied sunscreen to his sun-exposed skin, protecting him during his long-term ultraviolet light exposure. Though he carried no water, he had brought bottled water, which he’d ingest when he reached his vehicle.

Man Jogging

  Courtesy CDC/ Amanda Mills

Other Methods of Measuring Intensity

• Target Heart Rate and Estimated Maximum Heart Rate
• Perceived Exertion (Borg Rating of Perceived Exertion Scale)