Lisa's Exercise Tip of the Month

October 2002

Rate of Perceived Exertion Scale
For Aerobic Workouts

PERCEIVED EXERTION		APPROX. HR	INTENSITY
6 7 8 9 10 11 12 13 14 15 16 17 18 19 20	. very very light . very light . fairly light . somewhat hard . hard . very hard . very very hard	60 70 80 90 100 110 120 130 140 150 160 170 180 190 200	. all day more than 1 hour 1 hour 40 min 30 to 40 min 30 min 10 to 15 min 5-10 min 3 min 1 min 30 sec 15 sec can't continue
Heart Rate = 220-Age = __________
X 70% = __________ X 85% _________
Target workout range _______ beats per minute
* people on beta-blockers to control high blood pressure will not get their heart rate as high as projected. Aim 12 - 13 on the RPE scale instead.