Feature Article
Exert Yourself
Previously, we looked at the potential
pitfalls of using
target heart rate zones and then the alternative of using your
rate of perceived exertion (RPE). As promised (because we want to
Do the Right Thing), this time we'll take a look at putting RPE to use.
As noted last time, the best known RPE scale is the Borg Scale that runs from 6 to 20 to loosely correspond to approximate heart rates (which was
probably ill-conceived, but that's another story). The simplified Borg scale runs from 0 to 10 and there are a number of other scales with different
ranges. For this discussion, we'll use this super-simple scale:
- Light Effort
- Moderate Effort
- Hard
- Very Hard
- Maximum Effort
First, let's look at applying it to "cardio" training (or what used to be called "aerobic" training, which is probably a more
appropriate term since it uses the
aerobic energy system
pretty much exclusively). We'll use running as an example, though it applies equally to activities like walking, cycling, swimming, rowing, etc.
Using our super-simple scale, we get something like this:
- Fast walk
- Slow run ("jog")
- Fast run
- Sprint of around 200-400 meters
- All-out sprint of 100 meters or less
(You can readily see the limitations of this scale; we'd like more gradation between walking and sprinting, but this will do for our example.)
If you're training for a 5k, you don't want to run fast all the time or you risk burnout and possible (or inevitable) injury, or an accidental
tumble into a pool of lava. So you might
alternate some longer runs (3-8k) at
2 with some shorter runs (2-5k) at
3. As your conditioning improves, your times will get faster as long as
you maintain the same exertion level...even if you don't run against a clock. Also, you'll be able to get the most benefit from the days when
you're feeling particularly feisty, perhaps due to a good night's rest, improved nutrition, or the winning lottery numbers. Similarly, any sub-par
days will reflect slower times from the same effort, but that's OK: you're still getting the most out of what you
have
and you're much less likely to
injure yourself by trying to run at some externally mandated pace (e.g., a heart rate zone or lap time).
You might also mix some level
4 runs with
2s or
3s to help build speed. Alternatively, you can do only
4s as an interval workout, resting
between runs only as much as needed to maintain your RPE. An occasional
5 for fun can help build a finishing kick and the ability to
escape charging rhinos. (Don't scoff until you hear my Nepal story.)
RPE is not usually used with resistance training, where progressive overload rules in the quest to lift heavier weights. Advanced weightlifters
will typically use a percentage of the maximum weight they can lift one time, referred to as a "one rep max" or "1RM." But
RPE can definitely be a useful tool, even for experienced lifters. That's because your 1RM can vary from day to day, depending on many factors
including sleep, fatigue from other workouts, nutrition, stress, etc. And it's not like you can test your 1RM every time you work out: it's
brutal!
So again using our super-simple scale, you might wind up with something like this:
- Medium (70% of 1RM: 10-14 reps)
- Medium Heavy (80% of 1RM: 7-9 reps)
- Heavy (85% of 1RM: 4-6 reps)
- Very Heavy (90% of 1RM: 2-3 reps)
- Max (100% of 1RM: 1 rep)
(We don't lift "light", baby!)
Now instead of calculating a percentage of 1RM, we lift using our RPE; i.e., how hard does it
feel. As with running, we can make the
most of our strong days and protect ourselves on our not-so-strong days.
And that's how you can use RPE in your training. Your level of effort should be based on your training goals rather than your current level of
fitness. After all, that's the beauty of RPE: what's "heavy" or "fast" to a not-so-fit person will automatically be
scaled to the same effort for a fit person. So give it a try. How hard can it be?
Be seeing you.
-gary
