UTILISATION OF THE RPE SCALE

 

t is highly important to ascertain where you are in terms of exercise intensity  in your cycle classes so that you know what levels you can push your body & mind to and beyond, ultimately this will lead to better quality & faster results.

One of the biggest indicators of exercise intensity especially within  INDOOR CYCLE classes & of course cycling outside is the usage of RPE scales. RPE is very commonly used by professional athletes, and sports & exercise scientists during lab based tests (such as VO2 max wingate tests etc to accurately determine exercise intensity.

 RPE is, your rating of perceived exertion rated from 10-100%. This is the physiological effects of the efforts you are making during your session;  For example,  feeling like you are totally gasping for air at the end of a 15 second effort, like you are no longer able to maintain the exercise intensity, could certainly be an indicator that you are working at your 100% effort.  Whilst if you experiencing a feeling a burn in the legs maybe an indicator that you are working at a 80-90% effort. It is highly important to ascertain where you are in terms of exercise intensity so you know what levels you can push to and beyond, ultimately this will lead to better quality results.

Remember that everyday is different, but your RPE scale will stay the same, however it is very important to note scientific studies have shown that that your heart rate measurements will fluctuate on a day to day basis (HR is not a stable neither reliable exercise intensity measurement) so therefore  you should use RPE scales in accordance with HR to track your exercise intensity rather than HR alone. If you do not have a HR monitor then really there is no need to panic you would just use the RPE scale to track your session on the bike!

If you would like to read further regarding exercise intensity then please, by all means visit my sister blog site: www.bodywizeaustralia.blogspot.com.au

Us this in your classes to progress........