如果您是健身类型，那么您可能会将所有最新的PR，测量和分数都划分（或输入）到您的锻炼日志中。那太好了；它表明您关心每次练习会变得更强壮，更快，更适合。
但是，有一个主观的（尽管很关键）数字健身扬声器倾向于忽略努力，具体的人物：感知的劳累等级（RPE），或者您感觉自己的身体在工作中的工作程度。
RPE is a way of gauging all the signals your body is sending you during a workout, from heart rate to sweat to muscle fatigue. Paying attention to these signals will not only clue you in on times you need to push harder, but also times when you need to back off.
通过跟踪您的感知努力，您将能够更好地操纵工作量和强度，以提高健身并防止倦怠，解释John C. Garner，博士，特洛伊大学运动机能学和健康促进系教授兼主席认证的力量和条件专家。
例如，假设您计划了中等强度，60％的努力运行，但是生命和生活的压力使60％的感觉更像75％。记下这一点，并在下一次运行期间将强度降低。或者，如果您发现重量，您曾经努力提起全部8次重复，突然比平时更轻，请跟踪它，以便您知道自己正在取得进步。而且，当您使用它时，增加销售代表或抓住一组较重的哑铃，这样您就会再次受到挑战。
如何跟踪您的感知努力
您可以使用两个不同的量表之一来测量您的感知劳动水平：Borg评级of perceived exertion (RPE) scale, or a basic 1-to-10 scale.
“关于RPE量表的酷事是，从初学者到高级举重运动员，它都是每个人都可以使用的。”先进的人类表现。
Borg量表的范围为6-20，其中6个评级对应于“无运动”，而20个表示“最大劳累”。(Pro tip: If you multiply your Borg scale rating by 10, you’ll likely find it corresponds to your heart rate at that intensity.) So, if you’ve planned a moderate-intensity cardio session, you’ll want to stay within a rating of 12–14 (120–140 beats per minute) or “somewhat hard.” If you suddenly feel like you’re working at a 15–16, slow it down. Meanwhile, a high-intensity interval training (HIIT) circuit would likely put you in a range of 15–17 (150–170 beats per minute). If that HIIT session starts putting you at a 13–14, kick it up a notch.
However, you may find it easier to use the simplified 1-to-10 scale for rating exertion, where 1 corresponds to sitting on the couch while 10 refers to an all-out sprint. With this shortened scale, each number corresponds to a percentage of your one-rep max or the most weight you can lift for a single rep. So, a 7 is 70% of your one-rep max, 8 is 80% and so on.
If you’re strength training, aim to stay within a rating of 6–8. According to Seedman, this range ensures you’re working hard enough to elicit a training response without working so hard that your form breaks down.
For cardio sessions, you could work anywhere from a rating of 6 (or 60% intensity) for a moderate-intensity run, all the way up to a 9–10 for quick bursts of all-out cardio. But on a recovery day, try to stick to a level of 4 or 5, Seedman says.
WAYS TO MANIPULATE RPE
请记住：可以修改RPE量表以帮助您实现特定目标。例如，如果您的目标是纯强度，则可以通过操纵rep方案而不是减轻体重来降低强度水平。同时，如果您想获得肌肉耐力，则需要通过降低体重而不是代表来降低强度。
However, since tracking RPE for each and every exercise can be both painstaking and unnecessary, Seedman recommends only paying attention to your exertion level during foundational exercises or bigger movements like squats, deadlifts, bench presses and lat pull-downs, along with higher-intensity cardio and recovery sessions. In other words, don’t bother tracking your RPE for a set of bicep curls or crunches.
阅读更多>虚拟教练可以帮助您实现健身目标
如果你跟踪你的锻炼老派的方式(意图d: pen and paper), add a column for RPE. And if you use an app, type your RPE scores into the “notes” section. Try to stay consistent with your tracking, as the more information you have, the better you’ll be able to structure your workouts to continue seeing progress.
