When doing cardiovascular or aerobic training it is important to work at the right intensity level. Throughout the HIP program we will be referring to the Borg Intensity Scale when describing the intensity at which we ask you to work during your aerobic activity sessions.
The Borg intensity scale was developed to help describe and monitor intensity levels based on how you feel when you are exercising. Measures such as heart rate, breathing rate, sweating, and muscle fatigue are used to determine at what intensity you are exercising.
The scale ranges from 6 to 20, with 6 meaning no exertion at all and 20 meaning maximum exertion. The scale is described below.
| 6 | No Exertion | This requires no effort. This is how you feel when sitting with little to no movement. |
| 7 | Extremely Light | |
| 8 | ||
| 9 | Very Light | This should require very light effort. It corresponds to walking slowly for a few minutes. |
| 10 | ||
| 11 | Light | This should require light effort. Your breathing should speed up slightly and you should be sweating a little. You should be able to talk easily. |
| 12 | ||
| 13 | Somewhat Hard | This should require moderate effort and speed your heart rate and breathing. You should be sweating more. You should still be able to carry on a conversation. |
| 14 | ||
| 15 | Hard | This should require moderate to high effort and speed your heart rate and breathing. You should be sweating a lot. You should still be able to talk, but in short bursts. |
| 16 | ||
| 17 | Very Hard | This is very strenuous. You could continue, but really have to push yourself. It feels very heavy and you are very tired. You can only maintain the pace for a short period of time. |
| 18 | ||
| 19 | Extremely Hard | This is extremely strenuous. This is the hardest exercise that you have ever experienced. |
| 20 | Maximum Exertion | Total Exhaustion. |
Important: The type of exercise required to reach a certain intensity will vary from person to person. You may be able to reach an intensity of 13 or 14 while walking. While an elite athlete may need to run at a fast pace in order to reach the same intensity level. Remember to listen to your body!
Source: Borg G.A. Psychophysical bases of perceived exertion. Medicine and Science in Sports and Exercise. 1982; 14:377-381.