The One-Minute Workout by Martin Gibala

Author:Martin Gibala
Language: eng
Format: epub, mobi
Publisher: Penguin Publishing Group
Published: 2017-01-05T12:51:49+00:00

So What’s the Answer?

The solution begins with something physiologists call rating of perceived exertion, or RPE. The psychologist Gunnar A.V. Borg of the University of Stockholm introduced the concept in 1970. Borg tied his rating of perceived exertion to heart rate. The original scale went from 6 to 20—a range that roughly matched the heart rate of an average young person divided by 10; it began at 6 because an average young person’s heart rate is around 60, and it went up to 20 because that same young person’s heart rate tops out at about 200 beats per minute. Walking, or “light” exercise, would correspond to an RPE of 10 or 11.

A scale from 6 to 20 is a bit unwieldy, so Borg subsequently came up with a simpler RPE range from 1 to 10, with 1 being described as “nothing at all” and 10 as “very, very strong (near max).”

The intensity scale of the workouts described in this book is modeled on Borg’s revised RPE scale. Note that, as with Borg’s scale, it’s possible to go higher than 10 here as well. Looking at the following chart, you’ll see that the “10+” rating indicates an all-out sprint—equal to my old descriptor of “as fast as you would go if you were saving your child from an oncoming car.” To provide a rough guide, the figures below match exertion levels with the proper score on Borg’s revised scale.

Visit bit.ly/2gJzxTM for a larger version of this chart.

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