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How Hard Do I Work When Exercising? Borg RPE Scale, The Talk Test, and Target Heart Rate Range

Often, clients will ask me “How hard do I go when I do cardio?” Basically it means work intensity. The more you work out the more calories you will burn and the faster you will lose weight and reach your goals. There are three main ways to determine how hard you are working, including the Borg RPE scale, the speech test, and keeping your target heart rate range.

1. Follow the Borg RPE scale. This is a scale that runs from 0-10 based on how hard or easy you are working. Zero is equivalent to sitting on a chair, while ten is something very difficult and can only be sustained for a short period of a few minutes. Generally you should be somewhere between 4 and 6 to get the most out of your workout.

0 – Nothing

0.5 – Visible only

1 – Very light

2 – Light

3 – Famous

4 – Somewhat heavy

5 – Heavy

6

7 – Very heavy

8

9

10 – Very, very heavy

2. Try the speaking test. You want to get to a point where it’s a little difficult to talk while you exercise, but it can still be done. If talking is a breeze, then pick up the pace or if you have a cough and you can’t talk, then you need to slow down as much as you can.

3. Determine your target heart rate range. Whether you count it yourself or use a monitor, your pulse can be a great measure of intensity. You want to keep your heart rate between 65-85% of your maximum heart rate.

Use this formula to determine your maximum heart rate:

220 – Your age

Once you have that number, multiply it by .65 and by .85 to get your target heart rate. This number gives you the beats per minute you can expect to achieve a fat burn. Remember that this is an estimate and some medications can affect your pulse.

Using the Borg RPE scale, the speech test, and your target heart rate you should be able to determine how hard you have to work during exercise to make your workouts effective and burn those calories so you can lose weight and get healthier.

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