How Intense is Your Workout?

The Borg Perceived Exertion Scale is a great way to measure the intensity of a workout. “Perceived exertion” means how hard you think your body is working during an activity based on the sensations you experience during the activity, such as an increased breathing rate, sweating, and muscle fatigue. Though it is a subjective measurement, experts agree that your perception of physical exertion is actually a good estimate of your heart rate. Once you become more aware of how your body responds to different activity levels, you can change the intensity by increasing or decreasing your movement.

The Borg Scale is easy to use. Use the number ranges below to describe the intensity of your physical activity based on how your body responds:

6–12: Ranges from no exertion to light exertion. A person exercising at the midpoint of this range of intensity would be moving at what’s normal for her—such as walking at her regular pace.

13–18: Ranges from somewhat hard to very hard exertion. A person exercising at the lower end of this range might find the activity hard exertion-wise, but feel comfortable enough to continue. The upper range would be described as “strenuous” exertion.

19–20: Ranges from extremely hard to maximal exertion. A person exercising at this intensity is exercising extremely strenuously—possibly at an intensity stronger than she’s experienced before.