Preferred method of selecting exercise intensity in adult women

Heart rate (HR) and rating of perceived exertion (RPE) are both recommended methods of determining exercise intensity for healthy adults. The purpose of this study was to determine how adult women self-select their exercise intensity during aerobic exercise. We interviewed 100 women exercisers who had been engaged regularly in an exercise program for at least 3 months to determine their method of gauging aerobic exercise intensity. Subjects exercised for about 45.1 +/- 21.4 minutes per session (4.4 +/- 1.4 times per week). The vast majority (84%) exclusively used self-selected effort perception to monitor their exercise intensity. Only 16% were familiar with an RPE chart. Although HR is touted heavily in fitness centers and on aerobic ergometers, self-selected effort perception (and not HR) is the method of choice by women who are experienced at aerobic exercise. It is recommended that fitness center personnel increase their efforts to educate the public regarding the appropriate use of effort perception as a method of gauging exercise intensity.     

Quantifying session ratings of perceived exertion for field-based speed training methods in team sport athletes

ABSTRACT: Lockie, RG, Murphy, AJ, Scott, BR, and Janse de Jonge, XAK. Quantifying session ratings of perceived exertion for field-based speed training methods in team sport athletes. J Strength Cond Res 26(10): 2721-2728, 2012-Session ratings of perceived exertion (session RPE) are commonly used to assess global training intensity for team sports. However, there is little research quantifying the intensity of field-based training protocols for speed development. The study's aim was to determine the session RPE of popular training protocols (free sprint [FST], resisted sprint [RST], and plyometrics [PT]) designed to improve sprint acceleration over 10 m in team sport athletes. Twenty-seven men (age = 23.3 ± 4.7 years; mass = 84.5 ± 8.9 kg; height = 1.83 ± 0.07 m) were divided into 3 groups according to 10-m velocity. Training consisted of an incremental program featuring two 1-hour sessions per week for 6 weeks. Subjects recorded session RPE 30 minutes post training using the Borg category-ratio 10 scale. Repeated measures analysis of variance found significant (p < 0.05) changes in sprint velocity and session RPE over 6 weeks. All groups significantly increased 0- to 5-m velocity and 0- to 10-m velocity by 4-7%, with no differences between groups. There were no significant differences in session RPE between the groups, suggesting that protocols were matched for intensity. Session RPE significantly increased over the 6 weeks for all groups, ranging from 3.75 to 5.50. This equated to intensities of somewhat hard to hard. Post hoc testing revealed few significant weekly increases, suggesting that session RPE may not be sensitive to weekly load increases in sprint and plyometric training programs. Another explanation, however, could be that the weekly load increments used were not great enough to increase perceived exertion. Nonetheless, the progressive overload of each program was sufficient to improve 10-m sprint performance. The session RPE values from the present study could be used to assess workload for speed training periodization within a team sports conditioning program.     

Physiological responses during interval training with different intensities and duration of exercise

The purpose of this study was to compare 4 interval training (IT) sessions with different intensities and durations of exercise to determine the effect on mean VO?, total VO?, and duration of exertion ≥95% maximum power output (MPO), and the effects on biomarkers of fatigue such as blood-lactate concentration (BLC) and rating of perceived exertion. The subjects were 12 recreationally competitive male (n = 7, mean ± SD age = 26.2 ± 3.9 years) and female (n = 5, mean ± SD age = 27.6 ± 4.3 years) triathletes. These subjects performed 4 IT sessions on a cycle ergometer varying in intensity (90 and 100% MPO) and duration of exercise (30 seconds and 3 minutes). This study revealed that IT using 30-second duration intervals (30-30 seconds) allows the athlete to perform a longer session, with a higher total and mean VO? HR and lower BLC than 3-minute durations. Similarly, submaximal exertion at 90% of MPO also allows performing longer sessions with a higher total VO? than 100% intensity. Thus, the results of the present study suggested that to increase the total time at high intensity of exercise and total VO? of a single exercise session performed by the athlete, IT protocols of short durations (i.e., 30 seconds) and submaximal intensities (i.e., 90% MPO) should be selected. Furthermore, performing short-duration intervals may allow the athlete to complete a longer IT session with greater metabolic demands (VO?) and lower BLC than longer (i.e., 3 minutes) intervals.     

Playing vs. Nonplaying Aerobic Training in Tennis: Physiological and Performance Outcomes

This study compared the effects of playing and nonplaying high intensity intermittent training (HIIT) on physiological demands and tennis stroke performance in young tennis players. Eleven competitive male players (13.4 ± 1.3 years) completed both a playing and nonplaying HIIT session of equal distance, in random order. During each HIIT session, heart rate (HR), blood lactate, and ratings of perceived exertion (RPE) were monitored. Before and after each HIIT session, the velocity and accuracy of the serve, and forehand and backhand strokes were evaluated. The results demonstrated that both HIIT sessions achieved an average HR greater than 90% HRmax. The physiological demands (average HR) were greater during the playing session compared to the nonplaying session, despite similar lactate concentrations and a lower RPE. The results also indicate a reduction in shot velocity after both HIIT sessions; however, the playing HIIT session had a more deleterious effect on stroke accuracy. These findings suggest that 1) both HIIT sessions may be sufficient to develop maximal aerobic power, 2) playing HIIT sessions provide a greater physiological demand with a lower RPE, and 3) playing HIIT has a greater deleterious effect on stroke performance, and in particular on the accuracy component of the ground stroke performance, and should be incorporated appropriately into a periodization program in young male tennis players.     

Perceived exertion related to heart rate and blood lactate during arm and leg exercise

To compare some psychophysiological responses to arm exercise with those to leg exercise, an experiment was carried out on electronically braked bicycle ergometers, one being adapted for arm exercise. Eight healthy males took part in the experiment with stepwise increases in exercise intensity every 4 min: 40-70-100-150-200 W in cycling and 20-35-50-70-100 W in arm cranking. Towards the end of each 4 min period, ratings of perceived exertion were obtained on the RPE scale and on a new category ratio (CR) scale:heart rate (HR) and blood lactate accumulation (BL) were also measured. The responses obtained were about twice as high or more for arm cranking than for cycling. The biggest difference was found for BL and the smallest for HR and RPE. The incremental functions were similar in both activities, with approximately linear increases in HR and RPE and positively accelerating functions for CR (exponents about 1.9) and BL (exponents 2.5 and 3.3 respectively). When perceived exertion (according to the CR scale) was set as the dependent variable and a simple combination of HR and BL was used as the independent variable, a linear relationship was obtained for both kinds of exercise, as has previously been found in cycling, running, and walking. The results thus give support for the following generalization: For exercise of a steady state type with increasing loads the incremental curve for perceived exertion can be predicted from a simple combination of HR and BL.     

Quantitation of resistance training using the session rating of perceived exertion method

The purpose of this study was to apply the session rating of perceived exertion (RPE) method, which is known to work with aerobic training, to resistance training. Ten men (26.1 +/- 10.2 years) and 10 women (22.2 +/- 1.8 years), habituated to both aerobic and resistance training, performed 3 x 30 minutes aerobic training bouts on the cycle ergometer at intensities of 56%, 71%, and 83% Vo(2) peak and then rated the global intensity using the session RPE technique (e.g., 0-10) 30 minutes after the end of the session. They also performed 3 x 30 minutes resistance exercise bouts with 2 sets of 6 exercises at 50% (15 repetitions), 70% (10 repetitions), and 90% (4 repetitions) of 1 repetition maximum (1RM). After each set the exercisers rated the intensity of that exercise using the RPE scale. Thirty minutes after the end of the bout they rated the intensity of the whole session and of only the lifting components of the session, using the session RPE method. The rated intensity of exercise increased with the %Vo(2) peak and the %1RM. There was a general correspondence between the relative intensity (%Vo(2) peak and % 1RM) and the session RPE. Between different types of resistance exercise at the same relative intensity, the average RPE after each lift varied widely. The resistance training session RPE increased as the intensity increased despite a decrease in the total work performed (p < 0.05). Mean RPE and session RPE-lifting only also grew with increased intensity (p < 0.05). In many cases, the mean RPE, session RPE, and session RPE- lifting only measurements were different at given exercise intensities (p < 0.05). The session RPE appears to be a viable method for quantitating the intensity of resistance training, generally comparable to aerobic training. However, the session RPE may meaningfully underestimate the average intensity rated immediately after each set.     

Physiologic responses during indoor cycling

During the last decade, there has been active interest in indoor cycling (e.g., spinning) as a method of choreographed group exercise. Recent studies have suggested that exercise intensity during indoor cycling may be quite high and may transiently exceed Vo2max. This study sought to confirm these findings, as the apparent high intensity of indoor cycling has implications for both the efficacy and the risk of indoor cycling as an exercise method. Twenty healthy female students performed an incremental exercise test to define Vo2max and performed 2 videotaped indoor exercise classes lasting 45 minutes and 35 minutes. Vo2, heart rate (HR), and rating of perceived exertion (RPE) were measured during the indoor cycling classes, with Vo2 data integrated in 30-second intervals. The mean %Vo2max during the indoor cycling classes was modest (74 +/- 14% Vo2max and 66 +/- 14%Vo2max, respectively). However, 52% and 35% of the time during the 45- and 35-minute classes was spent at intensities greater than the ventilatory threshold (VT). The HR response indicated that 35% and 38% of the session time was above the HR associated with VT. In 10 of the 40 exercise sessions, there were segments in which the momentary Vo2 exceeded Vo2max observed during incremental testing, and the cumulative time with exercise intensity greater than Vo2max ranged from 0.5 to 14.0 minutes. It can be concluded that although the intensity of indoor cycling in healthy, physically active women is moderate, there are frequent observations of transient values of Vo2 exceeding Vo2max, and a substantial portion of the exercise bouts at intensities greater than VT. As such, the data suggest that indoor cycling must be considered a high-intensity exercise mode of exercise training, which has implications for both efficacy and risk.     

Effects of delayed onset muscle soreness on selected physiological responses to submaximal running

This study examined the effects of delayed-onset muscle soreness (DOMS) on selected physiological responses to submaximal exercise. Seven male and four female subjects (Ss) aged 21-37 years completed two submaximal running sessions at an individualized pace corresponding to a blood lactate concentration (bLa) of approximately 2.5 mmol x L(-1). Following the first session (T1), Ss performed a series of lower extremity resistance exercises designed to induce DOMS. Subjects were then retested (T2) 24-30 hours later, during which time all Ss experienced DOMS. Oxygen uptake, heart rate (HR), respiratory exchange ratio, rating of perceived exertion (RPE), and bLa were measured every 6 minutes. Significant trial effects (p < 0.05) were observed for HR and RPE. HR was significantly higher during T1 at minutes 6 and 12 (p < 0.05), and RPE values were significantly higher at T2 during all recording periods (p < 0.05). Results from this study suggest that DOMS does not affect submaximal oxygen uptake. However, DOMS does appear to affect one's perception of effort.     

Monitoring exercise intensity during resistance training using the session RPE scale

This study investigated the reliability of the session rating of perceived exertion (RPE) scale to quantify exercise intensity during high-intensity (H), moderate-intensity (M), and low-intensity (L) resistance training. Nine men (24.7 +/- 3.8 years) and 10 women (22.1 +/- 2.6 years) performed each intensity twice. Each protocol consisted of 5 exercises: back squat, bench press, overhead press, biceps curl, and triceps pushdown. The H consisted of 1 set of 4-5 repetitions at 90% of the subject's 1 repetition maximum (1RM). The M consisted of 1 set of 10 repetitions at 70% 1RM, and the L consisted of 1 set of 15 repetitions at 50% 1RM. RPE was measured following the completion of each set and 30 minutes postexercise (session RPE). Session RPE was higher for the H than M and L exercise bouts (p < or = 0.05). Performing fewer repetitions at a higher intensity was perceived to be more difficult than performing more repetitions at a lower intensity. The intraclass correlation coefficient for the session RPE was 0.88. The session RPE is a reliable method to quantify various intensities of resistance training.     

Use of perceived effort ratings to control exercise intensity in young healthy adults

The purpose of this study was to evaluate the use of the rating of perceived exertion (RPE) as a means of regulating the intensity of exercise during running. The subjects were healthy, relatively fit young adults (16 men and 12 women). Estimates of effort were recorded using the Borg 6-20 Scale whilst the maximal oxygen uptake of the subjects was measured as they ran on an electrically driven treadmill. In a further session, the same subjects were requested to run on the treadmill at constant exercise intensity based on their interpretation of levels 9, 13 and 17 of the Borg Scale. They regulated their running speed and the treadmill gradient but had no knowledge of performance from the equipment display panel. A linear regression analysis was carried out to examine the relationship between heart rate, perceived exertion and relative metabolic demand. This revealed that the rating of perceived exertion was at least as good a predictor of exercise intensity as heart rate in both the graded exercise test and effort production test. The results support the view that RPE may be used to predict relative metabolic demand, especially at higher workloads and could be a useful medium for controlling intensity of effort during vigorous exercise in such subjects.     

Consistency of the counting talk test for exercise prescription

The purpose of this study was to assess the consistency of the counting talk test (CTT) method for estimating exercise intensity across various modes of exercise in healthy young adults. Thirty-six individuals completed the study, which required participation in 3 separate sessions within a 2-week time period. During the first session, the individuals completed a maximal effort treadmill test from which each individual's heart rate reserve (HRR) was calculated. During the second and third sessions, the subjects participated in 2 modes of exercise in each session for a total of 4 different modes of exercise. The individuals exercised at 40% HRR, 50% HRR, 60% HRR, 75% HRR, and 85% HRR. The heart rate (HR), CTT, and rating of perceived exertion (RPE) were recorded at each workload. Based on the individual's resting CTT (CTT(rest)), the %CTT for each exercise stage was then calculated. Pearson correlations demonstrated moderate to good correlations between the CTT and HRR methods and the CTT and RPE methods for estimating exercise intensity. This study found that for the individuals with CTT(rest) <25, moderate to vigorous intensity exercise as recommended by the American College of Sports Medicine HRR guidelines could be achieved by exercising at a level of 40-50% CTT(rest). Individuals with a CTT(rest) ≥25, exercising at a level of 30-40% CTT(rest) would place them in the moderate to vigorous exercise intensity range. A high degree of reliability was demonstrated using the CTT method across the various modes of aerobic exercise. As such, independent of the exercise mode, the CTT was found to be an easy and consistent method for prescribing moderate to vigorous aerobic exercise intensity.     

THE RELEVANT USE OF THE TRADITIONAL TUNISIAN GAME ‘‘RAQASSA’’ FOR CARDIOVASCULAR STIMULATION IN SCHOOLCHILDREN

The aim of this study was to investigate the heart rate (HR) responses, the rate of perceived exertion (RPE), and the feeling during physical education schooling while performing traditional games activities compared to intermittent exercise. Nineteen pre-pubertal children randomly performed on different days two types of lessons (intermittent running mode vs. traditional Tunisian “Raqassa” game) lasting 12-min each. HR was continuously recorded during both lessons, while ratings of perceived exertion and Feeling values were recorded after the sessions. The mean HR value during the traditional game was significantly higher than during intermittent exercise (p<0.05). Conversely, the perceived exertion score was significantly higher after intermittent exercise than the traditional exercise game (p<0.05), showing that the higher cardiovascular strain of the game was perceived as “lighter” than the run. Simultaneously, the children''s Feeling was significantly higher after the traditional game than intermittent exercise (p<0.001), showing a higher satisfaction from playing with respect to running. Exercise based on the “Raqassa” traditional game could be used in pre-pubertal children as an alternative or as an additional method for suitable cardiovascular stimulation during physical education lessons with lower perceived exertion and better feeling compared to intermittent running.     

Concurrent validity of an OMNI rating of perceived exertion scale for bench stepping exercise

To develop and validate a modified OMNI rating of perceived exertion (RPE) scale for use during bench stepping exercise (OMNI-BS). Thirty women (age: 19.8 ± 1.8 years) undertook 2 experimental trials, separated by 7 days. Concurrent validity was established by examining the relation between physiological criterion variables, oxygen consumption (VO2), and heart rate (HR), with the concurrent variable, RPE from OMNI-BS, during 2 trials in which the intensity increased linearly (test 1) and intermittently (test 2). The first test consisted of 3-minute stages. Subjects stepped up and down on the bench at 120 b·min(-1). The test was terminated owing to subject fatigue. Exercise intensity increased as bench height increased every 3 minutes. The second test consisted of three 3-minute exercise bouts that reproduced exercise stage 1 (low intensity), stage 3 (moderate intensity), and stage 5 (high intensity) performed in the first test. The order of these 3 exercise bouts was counterbalanced. Intraclass correlation analysis from experimental trials indicated a strong positive association between RPE and VO2 (r = 0.96 and r = 0.95) and HR (r = 0.95 and r = 0.95). Concurrent validity for the OMNI-BS RPE scale was established for women performing bench stepping exercise.     

Pacing pattern in a 30-minute maximal cycling test

The purpose of this study was to investigate the pacing pattern and associated physiological effects in competitive cyclists who performed a 30-minute maximal cycling test. Measurements included oxygen uptake (V O2), heart rate (HR), blood lactate concentration (BLC), rating of perceived exertion (RPE), and work rate in watts. Twelve well-trained amateur cyclists (seven men and five women) whose mean age was 32.4 +/- 8.6 years participated in this study. They performed a 30-minute self-paced maximal cycling test using their own performance road bike attached to a CompuTrainer Pro, which allowed the assessment of work rate (W). During the test, work rate, V O2, and HR were measured every 30 seconds. Subjects' BLC and RPE were obtained every 5 minutes. Results indicate that no significant differences existed across three 10-minute periods for work rate, HR, or V O2. However, RPE at 30 minutes was significantly greater than RPE at 10 and 20 minutes (both p < 0.05). The RPE at 20 minutes was also greater than the RPE at 10 minutes (p < 0.01). Work rate remained relatively constant, with minimal fluctuations occurring throughout the test except for a surge during the final 30 seconds of the test. The associated V O2 was fairly constant over time, whereas HR rose linearly and gradually. It was concluded that pacing in a 30-minute maximal exercise bout performed in the laboratory in experienced cyclists varies minimally until the last 30 seconds. Knowledge of pacing strategy and the linked physiological responses may be helpful to exercise scientists in optimizing performance in the endurance athlete.     

Sensory mapping of the upper trapezius muscle in relation to consecutive sessions of eccentric exercise

The aim of this study was to evaluate the changes in pressure pain sensitivity maps in untrained subjects over 2 subsequent sessions of eccentric exercise (ECC) expected to result in (a) delayed onset muscle soreness (DOMS) and (b) adaptation/recovery, respectively. Eleven healthy male subjects participated in this study. Pressure pain threshold (PPT), rate of perceived exertion (RPE), pain intensity, soreness area drawing, maximal voluntary contraction (MVC), and shoulder range of motion were assessed in session 1 before, immediately after, and 24 hours after ECC. The ECC protocol that was used to induce DOMS consisted of 50 eccentric contractions of the right shoulder that were divided into 5 bouts, including 10 contractions at MVC level separated by a 2-minute resting period. Session 2 was identical to session 1 and performed exactly 1 week later. There was only a significant increase in the RPE assessed before the exercise and 24 hours after the exercise in session 1 (p = 0.001). The average PPT only decreased significantly from before the exercise (660.2 ± 76.2 kPa) to 24 hours after the exercise (435.6 ± 59.3 kPa) in session 1 (p = 0.016). The present study confirmed a heterogeneous distribution of mechanical sensitivity before and after sessions of ECC. The first session of ECC underlined increased mechanical sensitivity because of DOMS, whereas the second session reflected an adaptation process. Our results support the potential role of ECC bouts in training regimens.     

Exercise training biomarkers: influence of short-term diet modification on the blood lactate to rating of perceived exertion (La:RPE) ratio

This study examined the effect of dietary consumption of carbohydrates (CHO) on the blood lactate to rating of perceived exertion (La:RPE) ratio during an intense micro-cycle of exercise training. This ratio is a proposed biomarker of exercise training stress and potential indicator for under- or overtraining in athletes. Sixteen male athletes were randomly assigned into two groups; high CHO (H-CHO; 60% of daily caloric intake) and low CHO (L-CHO; 30% of daily caloric intake). Diets were controlled the day before and for the three days of the micro-cycle. The micro-cycle consisted of three successive days of 60 minutes of intense cycling (～70% of VO2peak). Blood samples were obtained immediately before and after exercise (post) on each day of exercise training (D1, D2, D3) and were analyzed for blood lactate. Rating of perceived exertion (RPE) scores were taken at the end of each exercise session and combined with the post exercise lactate value to form the La:RPE ratio. An analysis of variance (ANOVA) showed a significant difference between the La:RPE ratio for the H-CHO and L-CHO groups at D3 even though the exercise intensity was not significantly different between the groups. Specifically, the ratio was significantly (p < 0.02) lower on D3 in the L-CHO group (～31% lower) than in the H-CHO group. From these findings it is recommended that diet needs to be monitored when using the La:RPE ratio as an exercise training biomarker to determine whether an athlete is truly under-training or overtraining. Athletes or coaches that use the La:RPE ratio as a training biomarker, but do not monitor dietary CHO intake need to interpreted their findings carefully.     

Rating of perceived exertion as a tool for prescribing and self regulating interval training: a pilot study

The aim of the present study was to analyse the usefulness of the 6-20 rating of perceived exertion (RPE) scale for prescribing and self-regulating high-intensity interval training (HIT) in young individuals. Eight healthy young subjects (age = 27.5±6.7 years) performed maximal graded exercise testing to determine their maximal and reserve heart rate (HR). Subjects then performed two HIT sessions (20 min on a treadmill) prescribed and regulated by their HR (HR: 1 min at 50% alternated with 1 min at 85% of reserve HR) or RPE (RPE: 1 minute at the 9-11 level [very light-fairly light] alternated with 1 minute at the 15-17 level [hard-very hard]) in random order. HR response and walking/running speed during the 20 min of exercise were compared between sessions. No significant difference between sessions was observed in HR during low- (HR: 135±15 bpm; RPE: 138±20 bpm) and high-intensity intervals (HR: 168±15 bpm; RPE: 170±18 bpm). Walking/running speed during low- (HR: 5.7±1.2 km · h⁻¹; RPE: 5.7±1.3 km · h⁻¹) and high-intensity intervals (HR: 7.8±1.9 km · h⁻¹; RPE: 8.2±1.7 km · h⁻¹) was also not different between sessions. No significant differences were observed in HR response and walking/running speed between HIT sessions prescribed and regulated by HR or RPE. This finding suggests that the 6-20 RPE scale may be a useful tool for prescribing and self-regulating HIT in young subjects.     

The effect of recovery strategies on contractile properties using tensiomyography and perceived muscle soreness in professional soccer players

ABSTRACT: Rey, E, Lago-Pe?as, C, Lago-Ballesteros, L, and Casáis, L. The effect of recovery strategies on contractile properties using tensiomyography and perceived muscle soreness in professional soccer players. J Strength Cond Res 26(11): 3081-3088, 2012-The capacity to recover from intense training and matches is considered an important determinant in soccer performance. At present, there is no consensus on the effect of posttraining recovery interventions on subsequent training session. The aim of this study was to determine the effectiveness of active (12 minutes of submaximal running and 8 minutes of static stretching) and passive recovery (20 minutes sit on a bench) interventions performed immediately after a training session on muscle contractile properties using tensiomyography (TMG) and perceived muscle soreness 24 hours after the training. During 2 experimental sessions, 31 professional soccer players participated in a randomized fully controlled trial design. The first session was designed to collect the player's TMG and muscle soreness measurements (pretest). After baseline measurements, the participants performed a standardized soccer training during which the heart rate (HR) and rating of perceived exertion (RPE) were recorded to evaluate the training load. At the end of training unit, all the players were randomly assigned to the active recovery group and the passive recovery group. A second experimental session was organized to obtain the posttest values. The players performed the same test, administered in the same order than in the first trial. The results showed that no differences between groups were observed in the HR and RPE. No significant effect because of recovery strategy was found on TMG parameters and perceived muscle soreness.