Target heart rate zones and Rating of Perceived Exertion (RPE)

Understanding Target Heart Rate Zones

The target heart rate zone is a range that allows your body to gain the most benefit from a workout by working at the correct intensity level for cardiorespiratory fitness.
It’s calculated as a percentage of your maximum heart rate (MHR), which can be roughly estimated as 220 minus your age.
There are several zones, typically ranging from 50% to 100% of your MHR. Each zone corresponds to a different intensity level - Moderate (50-70%), Hard (70-85%), and Maximum (85-100%).
Working within different heart rate zones helps in achieving different goals. Moderate intensity workouts are usually for beginners or for overall cardiovascular health. They help build endurance and burn fat. Hard workouts improve aerobic and anaerobic capacity, while Maximum intensity workouts are for improving maximum performance and speed.
Monitoring heart rate during a workout can ensure you are exercising within the desired zone. This can be done using heart rate monitors or manually by checking the pulse.

The Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level. Individuals rate their perception of their exertion using the Borg Scale that ranges from 6 (no exertion at all) to 20 (maximum effort).
RPE is useful as it’s based on the physical sensations a person experiences during physical activity, including heart rate, breathing rate, sweating, and muscle fatigue.
This method can help an individual understand their own body’s signals and exertion levels, since not everyone’s heart rate increases at the same rate at high intensity.
It’s an effective tool because it’s simple to understand, needs no special equipment, and can be used in all types of physical activities.
The combined use of heart rate zones and RPE can be beneficial in creating a balanced exercise programme that suits an individual’s fitness level and goals.
RPE can provide a subjective intensity measure when heart rate may not be reliable or available, such as in high altitudes or when the individual is on medications that may affect heart rate.
A moderate level of physical activity often corresponds to an RPE in the 12-14 range. As a rule of thumb, if you can’t carry on a conversation without gasping for breath, you’re likely exceeding your intended intensity.

The intensity of an exercise programme should be customised according to an individual’s fitness level, goals, and health considerations.
For most healthy adults, a mix of moderate and vigorous intensity activity is often recommended.
Incorporating varying intensity levels can help reduce boredom and provide both physiological and psychological benefits.
Both heart rate zones and RPE should be used to monitor and modify the intensity of workouts, ensuring safety and effectiveness of the training program.
Regular monitoring and adjustment can also help in long-term adherence to the exercise programme and prevent injury due to overexertion.