Perceived exertion is a measurement used while you are walking or exercising to determine the level of difficulty of your exercise routine. The measure of intensity is commonly called the RPE, or Rating of Perceived Exertion. It was developed by Dr. Borg to describe a person's perception of exertion during exercise. Dr Borg is an Emeritus Professor at Stockholm University.

To simplify the purpose of this measurement is that it provides an impression to the participant on the general level of intensity they are achieving during their workout routine. It is expressed on a scale of 1 to 10. It is purely a subjective rating but carries a strong psychological impression to aid the person judge the intensity level of their activity.

Dr. Borg created the matrix with a scale of 6-20 with 6meaning no activity intensity at all to 20 which indicates an intensity of maximal exertion. To simplify this matrix for the average user the rating scale is usually reduced to a scale of 0-10.

Numerical Rating | RPE Scale

0 No exertion

1 Very light exertion

2 Weak exertion

3 Moderate exertion

4 Somewhat hard exertion

5 Hard exertion

6 Heavy exertion

7 Very hard exertion

8 Very heavy exertion

9 Extremely hard exertion

10 Maximum exertion

So what does this all mean?

The most common method to establish your individual RPE scale is with what is called the talk test. While you walk and begin to exert yourself more talk aloud and look for the difficulty levels. If you can sing effortlessly then you have a rating of 0 or 1. Conversely, if you can hardly pronounce a word or single syllable you would have a rating of 10.

Your aim is to have an intensity exertion where you have brief breathless sentences in your conversation. This is an ideal level for fitness walking. Here is a brief guide:

Lifestyle Walking - A RPE level of 3. This level is one where you can carry on a conversation and talk while you are breathing.

Fitness Walking - A RPE level of 4 or 5. This level is one where you have brief sentences between breathing.

High-Energy Walking - A RPE level of 6 to 8. This level is one where you can barely speak full sentences while exercising. You can only speak between breaths.

Sprinting - A RPE level over 8. This level means you are solely focused on the task at hand and do not have the energy or ability to speak a sentence let alone a word. You are capable of making grunt or scream type noises.

For most people an RPE level of 4 or 5 is ideal for a good workout that burns calories and benefits the heart and lungs. If you can't speak even one word then you are working out way too hard and should slow down to a more manageable level. Moderation is the best method for a long-term consistent fitness regime.