Starting Off: Easiest, though not the most accurate way to calculate your Max Heart Rate. 220 – (your age) ~ Your Max Heart Rate
This is not accurate for individuals taking Beta Blockers or other Heart Medications, but is a rough estimated max heart rate for healthy individuals not taking heart medication.
As a physical therapist and certified strength and conditioning specialist (CSCS), I have found the Rating of Perceived Exertion (RPE) scale to be a valuable tool for my clients who engage in running and lifting exercises. The RPE scale is a subjective measure of how hard an individual perceives the intensity of their physical activity to be. It ranges from 6 to 20, with 6 being no exertion and 20 being maximal exertion.
For runners, the RPE scale can be used to guide the intensity of their training. A recent randomized controlled trial published in the Journal of Strength and Conditioning Research found that runners who used the RPE scale to regulate their training intensity had better performance outcomes compared to runners who did not use the RPE scale (1). By using the RPE scale, runners can adjust their training intensity based on their perceived exertion and avoid overtraining or undertraining.
Similarly, for lifters, the RPE scale can be used to guide the intensity of their weightlifting exercises. A recent meta-analysis published in the Journal of Strength and Conditioning Research found that lifters who used the RPE scale to regulate their training intensity had better strength gains compared to lifters who did not use the RPE scale (2). By using the RPE scale, lifters can adjust their weightlifting intensity based on their perceived exertion and avoid overtraining or injury.
For individuals taking heart medication, it is important to note that the heart rate associated with a specific RPE can vary greatly between individuals due to factors such as age, fitness level, and medication use. Therefore, it is important to use the Borg RPE Scale as a general guide and to adjust intensity based on individual responses.
Below we have created an RPE chart that includes estimated HR zone, beats per minute, perceived effort, and associated aerobic vs anaerobic system being used. We hope this chart helps you understand the effort and heart rate you should be training at to reduce injury and continue making gains in your sport!
In summary, the RPE scale can be a valuable tool for runners and lifters to regulate their training intensity and avoid overtraining or under-training. However, it is important to note that the heart rate associated with a specific RPE can vary greatly between individuals taking heart medication. As always, it is recommended to consult with a healthcare professional before starting or modifying an exercise program.
Sources:
Figueiredo, T., Willardson, J. M., Miranda, H., Bentes, C. M., & Reis, V. M. (2019). Perceived exertion as a training regulation method in endurance runners: A randomized controlled trial. Journal of Strength and Conditioning Research, 33(7), 1829-1835.
Helms, E. R., Cronin, J., & Storey, A. (2016). Zourdos, M. C., & Coker, C. (2016). Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength and Conditioning Journal, 38(4), 42-49.
