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RPE - Borgs, Rating of Perceived Exertion Scale.
Exercise intensity is important to gauge because it can tell you whether you are working too hard or not working hard enough. One common way to do this is by using a Rating of Perceived Exertion (RPE).
Learn how to use your RPE to determine whether you are exercising in the moderate-intensity or vigorous-intensity zones.
To rate your perceived exertion when you exercise, don't focus on just one sensation. Instead, you'll want to get a general sense of how hard you are exercising by assessing multiple sensations like your breathing pattern, amount of sweat, and level of fatigue. Use your feelings of exertion, then assign your exertion to a number from 6 to 20 on the Borg RPE scale.
The scale starts at 6, which means you feel no exertion, similar to simply standing still or sitting at rest.
Level 9 – 11 very light – light, is what you feel like when you are walking at an easy pace.
12 to 14 you are in the moderate intensity zone, and it feels somewhat hard, feeling warmer, breathing deeper, but still able to hold a breathy conversation.
At level 15 and above you feel heavy exertion and you are in the vigorous intensity zone struggle to hold a conversation, finding it hard. – extremely hard, with 20 being maximal exertion.
General Rule of thumb is to exercise at a level where you’re still able to hold a conversation but feel warm and slightly breathless. This way you get the health benefits of exercise without the small increase in risk that can come from vigorous activity.