As part of high intensity training, intensity assessment is a crucial aspect of optimizing results and preventing injury. One of the most used methodologies to measure the perception of effort during training is the Borg Scale, together with the concept of Rating of Perceived Exertion (RPE).
In this article, we'll explore what is the Borg Scale, what is it for and how is it closely related to CrossFit ® training e powerlifting.
Index
What is the Borg Scale
The Borg Scale, developed by Swedish psychologist Gunnar Borg, is one objective tool to evaluate the subjective perception of effort during physical exercise. It is based on a numerical score representing the individual perception of effort, where a higher score indicates a greater level of effort and effort.
What is it for?
La Borg scale is used extensively in training to assess exercise intensity. It provides an objective indication of an individual's perception of effort, helping coaches adjust training intensity based on their athletes' abilities and physical condition.
This tool is especially useful when the use of objective measurements such as heart rate or weight load is not available.
What is RPE (Rating of Perceived Exertion):
The RPE, or in Italian Scale of perception of effort, is a subjective measure of exercise intensity based on the Borg Scale.
With the RPE, individuals rate their perception of effort on one scale from 1 to 10, where 1 corresponds to very light effort and 10 to maximum effort.
The relationship between the Borg Scale x RPE x CrossFit ® and Powerlifting
In the context of CrossFit ®, a discipline that combines different high-intensity training modalities, the Borg Scale and the RPE they are essential tools to ensure athletes maintain adequate intensity during workouts.
Trainers can use the Borg Scale to monitor their athletes' RPE, tailoring training according to their fatigue levels to avoid overtraining or the risk of injuries.
In powerlifting, a sport focused on force and on maximal weight lifting, the Borg Scale and the RPE they can help athletes determine the appropriate training load for their workouts.
The RPE allows them to assess whether a given set of lifts was performed at an adequate intensity, allowing them to tailor their training program based on individual responses.
In conclusion…
The Borg Scale and the RPE are invaluable tools for evaluating the perception of effort during CrossFit ® and Powerlifting training.
These subjective methods allow coaches and athletes to tailor training intensity based on individual responses, ensuring safe and effective progression.
In both CrossFit ® and Powerlifting, understanding and using the Borg Scale and RPE correctly can help optimize training results and maintain athlete safety.