If you have never heard about RPE before, it is simply standing for the rate of alleged hard work. Or to keep it in another way, it is how tired you are or how intensive you feel during any workout routine.
For example, if I am lifting weight and I rate my RPE from about seven to eight, I am probably working on the right intensity for my ability. No one is low, and perhaps I am not lifting heavy weight to challenge my muscles; Any more, and perhaps my form will slip and I will potentially compromise the limit of my speed.
Here you need to know about RPE and how to use it to promote performance and avoid injury.
What is RPE?
RPE refers to your perceived hard work – how hard you work during exercise on a scale of 0 to 10. It is most popular with exercise styles such as endurance training or HIIT, where the exercise can guess how intense their efforts seem.
How to measure RPE
You can use several methods to measure RPE, including heart rate, how tired your muscles seem and how much you sweat. In my role as an individual trainer, I do not really focus on the previous one, because some people are willing to sweat more than others.
Heart rate and how fast you breathe, my top are concerns, as well as you are struggling to lift weight or complete a set of exercise properly.
What are the benefits of RPE?
As trainers, we use RPE to measure how a customer feels during a workout and whether we need to increase or reduce intensity. It is a simple and fast way to assess whether a workout is doing its work, or we need to adjust.
When working with a new customer, RPE trainers allow a customer’s ability to gauge quickly – do they require more load, low representative, long -term rest? If we do not know someone’s maximum or submaximal load for an exercise, RPE allows us to make a specified estimate very quickly.
Of course, when working with a customer, especially with resistance training, you will need to be more technical. I always test someone’s one-Rep Max (or close) to determine the submaximal range for practice.
For example, if I know that my customer has a maximum of 100 kg on the bench press, I can quickly take one percent of it to decide how much he raises for 8–12 representatives and 3-4 sets during a session. Of course, this exercise is based on the type, goals and customer.
Without these data, it becomes very difficult to assess how to properly train and tap in the principles of progressive overload. While you cannot use RPE at all times for weightlifting, you can use it more regularly for workouts such as HIIT, Tradmil Sprint, Yoga or Pilates.
How to use RPE to promote performance and reduce the risk of injury
I would not recommend using RPE all the time, but it is definitely a way to determine how hard (or not) you are pushing yourself during a workout. If you are new to exercise, the injury, pregnant, or are returning from existing health conditions, RPE can help prevent overaxertations.
If you are training for events like running, tempo training, or marathon, then you can be able to assess how you feel during exercise, you can prevent you from pushing yourself far away. It is also useful if you want to increase your capacity and enjoy measuring your heart rate areas.
For example, if your goal is to sit within a moderate attempt – says, six out of 10 – then RPE can be used to assess whether you need to push hard or back. This is very clear when you are killing a solid nine on the effort, but can be complicated to determine those middle boundaries.
If you do not have access to your workout data, consider how long you can maintain effort. If you can last for hours, it will tell you a lot about your effort or where do you sit on a scale.
However, RPE has some shortcomings. It has been self-reported, meaning that it is not based on data and accuracy is limited. While lifting weight, you have numbers, you can seal your efforts, like you can do the best fitness trackers.
He said, it can be useful to compare your RPE with your fitness wearer to determine what your body is saying to you and paying attention to any change.
Ground level
Although RPE has limited accuracy, it is an accessible way to examine on your body during exercise. If you find your speed or weight too easy, you will know to add load or increase speed. On flipcide, if you are painted, sweating and barely able to continue, you will know to go back.
Your heart rate is a great indicator of your overall health, especially your heart rate. This number is less, especially as you age, better. If you have any concern while exercising, always talk with a qualified health professional.
More than Tom’s guide
Back to fitness goods
