The Borg scale is a way to measure perceived exertion. This is an estimate of what the heart rate is surprising and very precise. I use this method with my clients if I can not get a pulse or reading HR.
The scale ranges from 6-20. It seems a strange set of numbers, but taking into account most of the resting heart rate from about 60-70 and the maximum heart rate go up to around 180-200, you can see why these numbers are chosen. 6 = 60 beats per minute (bpm) 7 = 70 bpm and so on.
SoWhen you work and you want to measure your rate of perceived exertion you're wondering where you are on the scale of Borg. A 10 would always hot, it would be a 13 is a good or moderate "fat burning" pace, while the 16-17 would be an intense cardiovascular workout.
Using this method makes it easier to know when it's time to take it easy. If you feel a 18-19, then you must reduce the intensity.
This scale was revised to a simple 1-10 scale to make it easierfor all concerned. I can not even begin at any moment, I am sure that a customer has been thinking I'm crazy to expect the request to select a number of 6-20, to describe their intensity! It saves time, important meeting place to explain.
The next time you practice, play. If you have a heart rate monitor, you try to your effort of 6-20 and then take the HR. You will be surprised how easy it is ballpark intensity own!
Seeing is believing!
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