Preggo Health Nut

Pregnant and fit is not an oxymoron.. its possible!

RPE and RM… What Does is it all Mean??

on August 14, 2012

RPE stands for the Rate of Perceived Exertion. Anyone who is working out anywhere should use this method to rate how hard they are working so they don’t go overboard and create injury. You should especially use this while preggo so that you don’t over do it! So, I figured since RPE is something you will (or should) use often, it’d be best to do a separate post explaining it!

Using RPE: Create for your self (mentally) a rating system from 0-10. Based on your heart rate response, you don’t necessarily need to check your heart rate, you can but you know your body and you know what level is too much exertion.. use that to create a scale that corresponds with this:

0-1 (resting heart rate)-  Very, very easy
2 (warm-up or recovery)-  Very easy
3 (warm-up or recovery.. level 2)-  Somewhat easy
4 (Aerobic effort)-  Somewhat hard
5-6 (Aerobic effort)- Hard
7-9 (Anaerobic effort)- Very hard
10 (Anaerobic effort.. level 2)- Very, very hard

Like I said before, you know your body and you know how much is too much. If you haven’t really exercised before, I’d go no higher than a 4 until you feel like your body is ready to move on to harder intensities.. and then increase slowly as your body adapts to it. If you have previously exercised feel free to go to your level of comfortability (even if its a bit lower than your pre-preggo ability).

Now 1 RM basically is a way for you to gauge the amount of resistance used when resistance training. Here is a chart to help you understand this better:

– Light resistance (beginner): <70% 1RM; 15-20/ 12-15 reps; 1-3 sets; 20-60 seconds rest between sets.

-Moderate resistance (intermediate): 70-85% 1RM; 8-12/ 6-10 reps; 1-6 sets; 60-120 seconds rest between sets.

-Heavy resistance (advanced): 85-100% 1RM; 1-6 reps; 1-6+ sets; 2-5 minutes rest between sets.

The RM also corresponds with the amount of weights being used. So, the less amount of weight the more reps you would do per set; and the more the weight increases the less amount of reps you would do per set. Sets don’t decrease as weight increases.. you keep the amount of sets up high and since the resistance has increased, you just let your muscles rest longer between sets to recuperate before using them again. In this instance you would want to superset the exercise with another one using opposite muscles. Ex: bicep curl/ tricep extension.

Hope this information helps you.. and as always if you have any questions, just ask!

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