Rate of Perceived Exertion (RPE)

The Rate of Perceived Exertion is a scale to help you determine how hard you are pushing yourself.  This is important when you are trying a new activity or recovering from an injury. It is also important in the day to day monitoring of your efforts. The same activity can feel good one day and hard the next. The idea is to focus on the effort you are feeling and adjust your efforts. Research has shown a persons rate of perceived exertion is quite accurate, so listen to your body.

The recommended RPE for cardiovascular activity is 150 minutes of moderate intensity or 75 minutes of vigorous intensity per week or a mix of both. Spread out that is 30 minutes a day for 5 days. On the RPE Scale that is working from 4-5 Somewhat Hard to 6-7 range High or Vigorous).

For Resistance Training, the goal is 2-3 days a week working all major muscle groups.

The recommended RPE for general strength building is 6-8, moderately hard to pretty heavy.

Balance and Flexibility training is recommended at least 2 days a week.  These are light to moderate exertion movements 2-4 on the RPE Scale.