Let’s walk through an example of a beginner to exercise and see how the numbers might change with progression:
Sam is 65 years old and has not been active for several years. He has been diagnosed with high blood pressure, but his medication keeps the pressure in a good range. His doctor has cleared him to exercise with a caution for appropriate progression. Initially, Sam began walking for 10 minutes at a time once per day. After several weeks, he increased the number of 10-minute sessions to three per day, and several weeks after that he has progressed to walking continually for 30 minutes at a time at a moderate level. So, over the course of several months, Sam has worked up to walking 30 minutes a day, five days per week and completing 150 total minutes of moderate-intensity aerobic exercise per week! He feels great and will maintain this amount for another six months. So, how does he judge intensity?
An easy-to-use-yet-reliable method is called Rating of Perceived Exertion (RPE). Using the following chart, an individual can rate his/her perceived level of exertion. While it may not feel as clear at first, it becomes easier to judge intensity over time. Moderate-intensity activity is in the 4-6 range, and vigorous-intensity activity is in the 7-8 range.
1 |
Very Light Activity Breathing not changed |
2-3 |
Light Activity Easy to breathe and carry on a conversation |
4-6 |
Moderate Activity Breathing more heavily – can carry on a conversation but it requires more effort |
7-8 |
Vigorous Activity On the verge on becoming uncomfortable - conversation requires maximum effort |
9 |
Very Hard Activity Difficult to maintain exercise or speak |
10 |
Maximum Effort Activity Full out effort – no conversation possible |