The Borg RPE Scale This is because it is designed to give you a fairly good estimate of your actual heart rate during activity. To do this, multiply your RPE by 10 to get an estimated heart rate. For example, if your RPE is 12, then 12 x 10 = 120 beats per minute. This scale was designed for the average healthy adult.

Typically, the intensity of physical activity can be described as light, moderate or vigorous. To benefit health, Australia’s Physical Activity and Sedentary Behaviour Guidelines recommend a variety of moderate and vigorous intensity physical activity.

Perceived Exertion (Borg Rating of Perceived Exertion Scale) The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level. Perceived exertion is how hard you feel like your body is working.

Rating of perceived exertion (RPE) can help you measure how hard your body is working when you exercise. For most people, working at a moderate to vigorous level will help you get the most benefit from your exercise. If you have health problems, your RPE goal may be different.

Perhaps the most effective way to understand RPE is via the “reps in reserve” method. At the end of your set, ask yourself, “How many more reps could I have done?” And be honest. Subtract the number of reps you left “in the tank” from 10, and that’s your RPE.

The squat, deadlift, bench press, and shoulder press are the best strength-training exercises, period.

When it comes to muscle-strengthening exercise, focus on things like dumbbells, resistance bands, resistance machines, and bodyweight exercises such as push-ups, squats and lunges. Another thing to keep in mind: Your weekly workouts should engage all of the major muscles in your body.

Some examples of strengths you might mention include:

• Enthusiasm.
• Trustworthiness.
• Creativity.
• Discipline.
• Patience.
• Respectfulness.
• Determination.
• Dedication.