RPE Rate of perceived exertion

Oct 25th

" To perceive is to suffer"

Aristotle

Most people who train and want to obtain solid results for their fitness efforts, know that some measure of intensity is required. Here is where the rubber meet the road..........intensity. How does one measure or quantify the work effort as you train. The simplest method is the RPE scales which is a subjective scale of effort you believe you are putting into the exercises by verbal expression. RPE is also used for cardiac rehabilitation and exercise perceptions. There are two scales,6-20 and 1-10. The low number is low applied effort, the mid and higher numbers will result in significant discomfort or even physical failure if not conditioned.

Most people can gage how they feel, however everyone has their own personal subjective perception as to how hard the exercise is effecting your body. The tolerance to pain is different by sex, age and perceptive experience.

There is a measure comparisons for cardio exercise when using a heart rate monitor. So if your max heart rate is 150bpm then a RPE of 15 would be at 140 bpm heart rate and at the same time where would be physical discomfort and increased respiratory rate. When measuring resistance exercise, the weight, number of reps and rest time will determine RPE If your bench 150 lbs for 10 rep is max at the level for a single set, then 5 reps at 150lb will have a RPE of about 9 or about mid point of the scale. (If I had a spotter like that I would lift light weights also)

There is still some subjective elements when backed with measurable factors, but what happens when you mix very intense cardio and resistance exercises at the same time as with all range metabolic pathways as with a lot of the crossfit routines? I have not have time to look at this but sometime this winter I am going to look at how you can gage the RPE if is possible when performing exercises like high rep power cleans. I know how it feels to do one rep with 24kg kettlebells. I don't have a clue of how to gage doing 20-30 reps in a set. or better yet, matching this exercise with several more for a workout circuit.

My recommendation would be anyone starting a fitness program, say away from the higher RPE number for the first 6 months. Usually the higher number places high stress on muscle and skeleton mass of the body, therefore risking injury and possibility of uncovering cardiac abnormalities.

I don't recommend what I do which is "suck it up" Hit RPE of 100 as long as you don't fall apart. I can recall years ago when running ultra marathons, that pain and discomfort was the same at 20 miles as it was a 50 or 75 miles. I guess there is a steady state level or RPE at some point in the physical effort.

Also puking up has noting to do with RPE!

Training for today:

I call it " heavy hands" as it seems to be hard on the hands do to the exercises H2H.

50 16kg Kettlebell American swings.

50 box jumps at 18" (legs spent from squats yesterday)

50 KTE. These are not nice at all.

50 Hot potato's with 8 kg. Kettlebell with squat on each rep.

50 12Kg. Wall Balls with kettlebells. ( fun but rather taxing)

19:43 time.