From the Guidelines
The Borg scale rating of 8 corresponds to a "very weak" level of exertion, as indicated in the modified Borg scale 1. This level is typically characterized by a perceived exertion that is very weak, and it is often used as a reference point for exercise intensity. When exercising at a Borg scale 8, you're in a relatively low-intensity zone that can be beneficial for improving cardiovascular fitness and endurance, especially for individuals who are new to exercise or have certain health concerns. Some key points to consider when exercising at this intensity include:
- The importance of maintaining an appropriate temperature and humidity level in the exercise environment, as high temperatures and humidity can increase perceived exertion and cardiovascular responses 1.
- The use of the Borg scale in conjunction with other measures, such as heart rate, to monitor exercise intensity and ensure a safe and effective workout.
- The need to approach this intensity level cautiously if you're new to exercise, have health concerns, or are older, and to build up gradually from lower intensity levels. It's worth noting that the Borg scale is a subjective measure of exertion, and individual perceptions of exertion can vary greatly 1. Therefore, it's essential to use this scale in conjunction with other measures and to listen to your body and adjust your exercise intensity accordingly. In terms of specific guidelines, the American Heart Association recommends using the Borg scale to monitor exercise intensity and to adjust the intensity based on individual responses 1. Overall, exercising at a Borg scale 8 can be a safe and effective way to improve cardiovascular fitness and endurance, as long as it is approached cautiously and with careful attention to individual responses.
From the Research
Borg Scale 8
- The Borg scale is a widely used psycho-physical tool to assess subjective perception of effort during exercise 2, 3.
- Studies have investigated the association between Borg's RPE and physiological exercise parameters, such as heart rate and blood lactate concentration 3.
- The Borg scale has been used to grade the intensity of functional training programs for the affected upper limb after a stroke, with feasible results 4.
- The scale has also been applied to analyze the exertion perceived by nurses during cardiopulmonary resuscitation maneuvers, proving to be adequate for the proposed objectives 5.
Intensity Levels
- A study suggested RPE ≤ 11 for light intensity, RPE 12-14 for moderate intensity, and RPE 15-17 for vigorous intensity 2.
- Another study recommended exercising at an RPE of 11-13 for less trained individuals and an RPE of 13-15 for more intense but still aerobic training 3.
- The Borg scale has been used to evaluate the correlation between RPE and physiological measures of exercise intensity, such as heart rate and blood lactate concentration 3, 6.
Individual Factors
- Individual factors, such as sex, age, type of ergometry, and cardiopulmonary fitness, should be considered when recommending individualized intensities with RPE 2.
- A study found that number of stages was the only identified influencing factor on RPE at all lactate concentrations/LT2 2.
- Another study found that gender, age, coronary artery disease, physical activity status, and exercise testing modality did not influence the association between RPE and physiological exercise parameters significantly 3.