Are you working hard enough?
Thursday, November 29, 2012 - 09:59
Any periodization training plan requires at least some measurement of work - daily, weekly or monthly. The challenge occurs when we try to balance work and recovery in the short, medium, and long term. One way to determine how hard your body is working is to measure your rate of perceived exertion or RPE. Simply put, RPE is our perception of how hard we're working based on how we feel.
Athletes use a 1 to 10 (or 20) rating system on how hard they felt they worked with 1 being effortless and the higher numbers meaning they pushed as hard as they could go. This rating system measures feelings of effort, strain, discomfort, and/or fatigue experienced during aerobic or resistance training.
Example of a Rating system (Talk test):
References from the SIRC Collection:
1. Coumbe.-Lilley J. FIGHTING FATIGUE - INTRODUCING RATE OF PERCEIVED EXERTION AS A FIELD BASED TRAINING TOOL FOR SOCCER. Performance Conditioning Soccer. April 2012;17(3):7-11.
2. Faulkner J, Parfitt G, Eston R. The rating of perceived exertion during competitive running scales with time. Psychophysiology. November 2008;45(6):977-985.
3. Groslambert A, Mahon A. Perceived Exertion: Influence of Age and Cognitive Development. Sports Medicine. August 2006;36(11):911-928.
4. Lima-Silva A, Pires F, Bertuzzi R, Lira F, Casarini D, Kiss M. Low carbohydrate diet affects the oxygen uptake on-kinetics and rating of perceived exertion in high intensity exercise. Psychophysiology. February 2011;48(2):277-284.
5. Shigematsu R, Ueno L, Nakagaichi M, Nho H, Tanaka K. Rate of perceived exertion as a tool to monitor cycling exercise intensity in older adults. Journal Of Aging & Physical Activity. January 2004;12(1):3-9.
6. What rate of perceived exertion (RPE) means. Shape. July 2012;31(11):140.