July 14, 2014
Are you exercising at a pace that will help you achieve your fitness goals? To find out, it’s important to monitor your intensity rate.
One way to do this is to compare how much energy it feels like you are using to the Perceived Exertion Scale featured below.
For most workouts you want to be at around Level 5–6. If you’re doing interval training, you want your recovery to be around a 4–5 and your intensity blasts to be at around 8–9. For longer, slower workouts, keep your Perceived Exertion at Level 5 or lower.
Level 1: I’m watching TV and eating bonbons.
The Perceived Exertion Scale
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.
Level 9: I can barely breathe.
Level 10: It feels impossible to continue.