For those starting out on an exercise regime, this scale will be a useful guide.
If you have a heart condition you might also want to speak to your cardiologist or cardiac rehabilitation team for more information about exercise heart rates.
Perceived exertion scale
0
Nothing at all
0.5
Very, very weak
1
Weak (light)
2
Moderate
3
Somewhat strong
4
Strong (heavy)
5
6
7
Very strong
8
9
10
Very, very strong (almost max)
How it feels
1 = ‘Very light', like walking slowly at your own pace for several minutes.
3 = Not especially hard, it feels fine, and it is no problem to continue.
5 = You are tired, but you don't have any great difficulties.
7 = You can still go on but have to push yourself hard. You are very tired.
10 = This is as hard as most people have ever experienced in their lives.
Increase your level slowly
Initially you should be working at a level of 3, gradually increasing to 5 as your exercise tolerance improves.
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Some people like to use their heart rate (pulse rate) as a means of measuring how hard they are working. It is important to remember that some cardiac medications slow the heart beat, meaning your heart rate will not provide a true indication of how hard you are working. |
