Xterra TR3.0 Owner's Manual

Contents

Xterra TR3.0 Owner's Manual Manual pdf 20 page image

18TR3.0 TreadmillHeart rate is important but listening to your body also has a lot of advantages. There are morevariables involved in how hard you should workout than just heart rate. Your stress level,physical health, emotional health, temperature, humidity, the time of day, the last time you ateand what you ate, all contribute to the intensity at which you should workout. If you listen toyour body, it will tell you all of these things.The rate of perceived exertion (RPE), also know as the Borg scale, was developed bySwedish physiologist G.A.V. Borg. This scale rates exercise intensity from 6 to 20depending upon how you feel or the perception of your effort.The scale is as follows:Rating Perception of Effort6 Minimal7 Very,very light8 Very,very light +9 Very light10 Very light +11 Fairly light12 Comfortable13 Somewhat hard14 Somewhat hard +15 Hard16 Hard +17 Very hard18 Very hard +19 Very,very hard20 MaximalYou can get an approximate heart rate level for each rating by simply adding a zero to eachrating. For example a rating of 12 will result in an approximate heart rate of 120 beats perminute. Your RPE will vary depending up the factors discussed earlier. That is the majorbenefit of this type of training. If your body is strong and rested, you will feel strong and yourpace will feel easier. When your body is in this condition, you are able to train harder and theRPE will support this. If you are feeling tired and sluggish, it is because your body needs abreak. In this condition, your pace will feel harder. Again, this will show up in your RPE andyou will train at the proper level for that day.Rate of Perceived Exertion