The Treadmill and RPE: Determining Exercise Intensity Levels While Working Out
You can determine your exercise intensity level while working out on a treadmill with different methods. Some use their target heart rate range, or the talk test where they measure the amount of intensity by how well they can talk while working out. Another popular method is using the Borg Rating of Perceived Exertion (RPE).
Perceived exertion is based on physical sensations, more specifically, how hard you feel your body working. This includes increased breathing rate, sweating, heart rate and muscle fatigue. This method is subjective, but allows you to personally measure your exercise intensity level.
How to Use the RPE Scale
The next time you workout on a treadmill, you can observe your rate of perceived exertion. Focus on your total feeling of exertion by combining feelings of physical stress, fatigue and effort. Don’t focus on one element, but how they feel combined.
Once you determine your rate of perceived exertion, you can use this rating scale:
0 : You don’t feel anything at all physically
0.5 : Exertion is a little noticeable
1 : Very light - You feel as though you can keep this pace for a long time.
2 : Light - You feel as though you can keep this pace for a long time, but have moments of wanting to slow down.
3 : Moderate - You feel as though you can keep this pace, but have more moments of wanting to slow down or stop.
4 : Somewhat heavy - You begin to have shortness of breath and leg fatigue, you feel like you want to stop.
5 : Heavy
6
7 : Very heavy - It takes all of your focus to stay at this pace.
8
9
10 : Very, very heavy - You are at maximum exertion.
Choose the number of exertion that best meets the way you are feeling, and this will give you an idea of how intense your workout really is. From there on, you can decide to speed up or slow down to reach the desired range of exertion.
Through this method you can become very in tune with your body during a treadmill workout. It will also become easier to change the intensity. For example, if you feel that your exertion is a 9, extremely hard on the Borg Scale, you may want to slow down to a moderate intensity range. Vice versa, if you are walking lightly, you may feel that your exertion is a 1, and need to take it up to a 5 to exert more.
In order for this method to work, you have to be very honest with yourself about how you feel physically while working out. Don’t concern yourself with others, and what their level of perceived exertion is. Once you get used to this method, it is a great tool to use as you work out regularly on your Smooth or Sole treadmill.
