Borg’s RPE: Feel the Effort

How hard should you push in rehab? Gunnar Borg’s got the answer with his Rate of Perceived Exertion (RPE) scale, a 6-20 gauge of effort. For cardiac health, aim for 11-14—Light to Somewhat hard, where you’re breathing faster but can still talk or recite your telephone number in full (11 digits). It’s perfect for brisk walks, bike rides, other big rhythmic movements and can be used for resistance training too. No fancy tech needed; just tune into your body. Warm up for 15 minutes towards at RPE 9-11 (light), hit 11-14 for 20-30 minutes, then cool down. Borg’s research shows this sweet spot builds fitness without overtaxing your heart—ideal for secondary prevention. Test it: on a treadmill, 11-12 might feel like a steady climb. Adjust as you get stronger—Epley and Baechle back this gradual vibe. Feel the effort, not the strain—your heart’s loving the balance!

Link: https://www.cdc.gov/physicalactivity/basics/measuring/exertion.htm (CDC overview of RPE)