How Hard Are You Really Exercising?
One of the best, and easiest, ways to determine how strenuously you’re exercising is using Rate of Perceived Exertion. RPE is a common fitness measure that’s highly individualized. A level 7, for instance, will feel somewhat different for one person than another person, and will feel different to one person depending on environmental elements such as time of day and weather.
The following three RPE charts are specifically designed to help guide you when following the FLO/50 exercise programs or participating in the FLO/50 fitness coaching programs.
When targeting a specific activity level, keep in mind that the U.S. Department of Health and Human Services recommend at least 150 minutes of moderate-intensity exercise per week, or 75 to 150 minutes of vigorous-intensity exercise per week, for optimal health benefits— and any amount of moderate to vigorous physical activity will gain health benefits over being mostly sedentary.
Most important, remember that these numbers are a guide to how you feel—on any given day, at different times of day, in specific weather. For example:
You may feel like you’re power walking at a level 5 at the beginning of a walk on a humid day, and that same pace may feel more like a level 7 by halfway through your walk. A level 6 may feel easy on a brisk fall afternoon but difficult on a summer morning.
You may feel like you’re running at a level 5 at the beginning of a jog on a humid day, and that same pace may feel more like a level 7 by halfway through your run. A level 6 may feel easy on a brisk fall afternoon but difficult on a summer morning.
You may feel like you’re exercising at a level 5 at the beginning of a workout on a humid day, and that same intensity may feel more like a level 7 by halfway through your workout. A level 6 may feel easy on a brisk fall afternoon but difficult on a summer morning.
Click the images below to download the FLO/50 RPE charts. (No registration necessary.)
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