Monitoring exercise intensity with the Rate of Perceived Exertion (RPE) scale is beneficial because:

1. It provides a double-check on heart rate, especially when the target heart-rate zone is estimated from age.

2. Assessing RPE can be performed without stopping to 'check' it, as is necessary with heart-rate monitoring.

3. There is no equipment you can buy to accurately describe your perception of intensity (whereas heart-rate monitors can be expensive for accurate pulse count).

An increase in exercise intensity is directly related to elevation in exercise heart rate and other metabolic processes. Consequently, RPE can be used alone or together with heart rate when monitoring exercise intensity. Using the RPE, you can record how you feel at a certain HR level, or even create workouts based on how you feel - without the use of a monitor.

RPE is based on a 10 point system.

1. Very, Very easy, no effort to converse


2. Very easy, no effort to converse


3. Easy, almost no effort to converse


4. Moderately easy, little effort to converse


5. Moderate, some effort to converse


6. Moderately hard, quite a bit of effort to converse


7. Difficult, a lot of effort to converse


8. Very Difficult, maximum effort to converse


9. Very, Very Difficult, no-talking zone


10. Maximal Effort, no-talking zone

For an exercise session to be the most effective, you want to work your way up to a 6-8 RPE level, where a conversation would require some effort. Keep in mind that you could vary your intensity throughout the workout.

Here is a sample: Start your workout with a 5-minute warm-up at 0-2 RPE; then do 4 minutes at 3-6 RPE; then do 1 minute at 7-8 RPE. Repeat the 4 minute to 1 minute interval three more times; then end with a 5-minute cool-down getting back to 0-2 RPE. This workout would take you 30 minutes and can be done on any cardio equipment or just walking or running.