Last blog we talked about the FITT principle. Of the four elements of the FITT principle, intensity is the most often overlooked and in my somewhat expert opinion the most important. We know intensity means how hard you are working out, but how do we measure that? We are going to experiment with a method called RPE or Rate of Perceived Exertion.
RPE may be the most versatile method to measure exercise intensity for all age groups. This rating relies on how hard you feel you’re exerting yourself during exercise.
The scale rates how you feel (both physically and mentally) as it relates to the intensity level. The scale ranges from 1 to 10, with the recommended RPE of 5-7 for most adult workouts. This means that at the height of your workout, you should feel you are working “somewhat hard”, nearing “hard”. Using the RPE works well because it is individualized based on your current fitness level and overall perception of exercise.
1 Rest
2 Very light
3 Light
4 Fairly light
5 Somewhat hard
6
7 Hard (heavy)
8
8.5 Very hard
9
9.5 Extremely hard
10 Maximal exertion
For your blog this week I want you to think about some of the drawbacks to using this method of measuring intensity in a workout. List one of the drawbacks in your response and explain your reasoning.
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22 comments:
The whole self-rating idea is very speculative, which is definitely a drawback to the system. A less athletic person may be exerting a lot of effort, and a more athletic person hardly any at all, and yet have roughly the same numbers to show for it, and the person that was doing a lot of work might give themselves a lower score, because they were comparing.
This method of measuring intensity in a workout might have a drawback of being too hard to determine which level you are at when your working out. for example, when you are trying to figure out which level you are at, it could be hard to decide if you are working out hard or very hard.
Joseph Colletta
You can be having a very intense workout with alot of rest and in some cases it might be hard to measure exactly where your at, maybe you will bench 10 reps of 200 then take a 5 minute break, or you could do something easier for a longer amount of time with less breaks, I might be talking out of my ass but the point is there are alot of variables and opinions on how intense someones workout is.
-Ben Bushwick
one drawback would be that sometimes you might not realize the exact intensity you are at and could not get anything out of the workout
One drawback is that it can be very hard during your workout to tell how hard you are actually working thus making this scale inaccurate. You might think your working really hard when you could possibly go even harder but you've just never tried that hard.
Ryan Streger
I feel that this is completely pointless because whenever i try and actually workout i push myself as hard as i can and if you actually want to work out and get stronger a person should not have to measure how hard they are working, you'll know how hard you're working if you are almost unable to move after you are done.
Sean Hepburn
a drawback could be that when you first start your workout you may feel your not going quite as hard, beacuse your not as tired. Later in the workout when your tired you may feel your going harder but really your not, it just feels that way because your tired.
Doug Browner
one drawback this chart could have is that it could be confusing or difficult to know what exact intensity you are working at. e.x. Whether knowing you are working hard or very hard
Connor
The problem with this system is that there is no standard to measure effort by. One persons "somewhat hard" is another's "easy". Other than measuring heart rate, there is not really a definitive way to measure effort.
--Ben Gordon
A drawback to this method is though in heory it roughly covers how intensity can be rated, it still doesn't include the many different variables that could be affecting that person or the work out that day like soreness, fatigue, or even the persons mental state.
-Tom KLecker
one drawback might be that it is very hard for yourself to determine the level of intensity you are working at.
JOEY HILLEY
One drawback of using the self rating idea is knowing how much effort you put into the excercise. You might think your pushing yourself really hard when you just aren't very good at the excersise, therefore your not possitively shore how hard you are pushing yourself.
Taylor Van Neste
One of the drawbacks is that you might feel that you are not putting enough effort in your workout because sometimes you cannot lift as much weight as other people. But in reality the only reason that they can lift more then you is because they are just bigger and more athletic.
-Sung Hyun
Sometimes people dont push themselves as far if left to it themselves. I think it is neccissary to have others setting the bar and helping you to get to that point.
-Mark Stubenberg
A drawback would be the intensity level. Many people have their own level of intensity and just by looking at this chart and seeing where you stand does not mean that you cannot go further or so do more.
esther
A problem with this self-rating system is that there is no standard to measure effort by. Besides measuring heart rate, there is not really a definitive way to measure effort besides asking what they think. It could be hard to decide the level you are working at, too.
Austin Miller
A drwaback to the system could be the self-rating idea becuase people could lie about how hard they worked out that day. It could also be quite confusing and difficult to know your exact intensity while working out. For ex. knowing whether you worked hard or really hard.
-Bryan Barlock
mr. kirk i did this up there i just didnt put my name on the comment
-shayan siasi
the draw backs of the scale are all a matter of self esteem and what method you are using and who is showing you the method and if a weaker person thinks that they are working hard enough then he may give himself a higher number but if a stronger person does the same workout then the numbers will be different
matt cho
The scale is flawed, as it really doesn't let you know the parameters to your workout. You might say you are using your maximum exertion, but may in fact be able to work harder.
one drawback to this chart would be that you don't have an exact measure on how hard you r pushing yourself which then could result in you not getting the proper work from the workout.
that last comment was by Bryan barlock, im sorry mr. kirk my bad.
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