Warming Up with The Borg Scale
The purpose of a warm-up is to prepare the body for a workout by increasing the heart rate, blood circulation and body temperature. But how do we measure a warm-up? In 1962, a Swedish psychologist, Gunner Borg, developed a numerical scale on which exercise intensity is judged by the participant. One might assume that the scale would range from 0 to 10. However, the Borg Scale ranges from 6 to 20 as follows:
20 - Maximal Exertion
19 - Extremely hard
18
17 - Very Hard
16
15 - Hard
14
13 - Somewhat Hard
12
11 - Light
10
9 - Very Light
8
7 - Extremely Light
6 - No Exertion at all
In boxing, the BORG scale can be a useful tool for coaches and athletes to gauge the intensity of their training sessions and ensure that they are working at the appropriate level to meet their fitness goals. It can also be helpful for athletes to track their progress over time by comparing their RPE scores at different points in their training.
Why does the Borg scale begin at 6? It is designed to use our perceived level of exertion to give an estimate of our actual heart rate. To estimate your actual heart rate, simply multiply your RPE on the Borg Scale by 10. The average resting heart rate for adults is between 60 to 100 beats per minute. Hence, if you were doing nothing, you would multiply 6 (No Exertion at all) by 10 and get a (fairly decent) estimate of your resting heart rate as 60 beats per minute.
The aim of a warm-up is to reach a level of 13 (Somewhat Hard). This is because Target Heart Rate (THR) is usually expressed as 50-85% of your maximum heart rate (MHR). The maximum rate is estimated by subtracting your age from 220. So, for a 30 year old, MHR would be 220 - 30 = 190. To estimate the target rate, 70% of 190 = 133. Hence, if you reached the target of ‘Somewhat Hard’ on the Borg scale, you would multiply 13 by 10 and get a (fairly decent) estimate of your target heart rate as 130 beats per minute.
How might we warm up? Below are six cardiorespiratory machines to consider:
Treadmill
What is it?
A treadmill is an exercise machine consisting of a continuous moving belt on which to walk or run. Every treadmill also comes with a safety clip that will automatically stop the belt beyond a safe distance.
How should I use it?
Step on to the outer sides of the belt, push the start button, and step onto the belt once it begins moving. The treadmill will always begin at a relatively slow pace.
To increase the speed, find the button with the plus (+) and minus (-) signs on it, typically on the right hand side of the machine, and push the plus (+) button. Use the treadmill screen to monitor your speed as you go. The numbers on the screen will either be in miles per hour or kilometres per hour, depending on the model and set-up of the machine.
To reduce the speed, push the minus (-) button to gradually slow down, or push the stop button to come to an immediate stop. Step off the machine once the belt has come to a complete stop.
Some treadmills also have another plus (+) and minus (-) button on the left hand side to adjust the incline (uphill) and decline (downhill) angle of the machine.
Rowing Machine
What is it?
A rowing machine is an exercise machine with oars and a sliding seat. It exercises the muscle groups used in rowing, such as the quadriceps, glutes, lats and deltoids.
How should I use it?
Step over and sit comfortably on the sliding seat. Place the feet onto the footrest and secure the straps over the midline of each foot. Slide towards the flywheel, set the machine at the appropriate resistance, and grab the handlebar, sitting in an upright position.
To pull, push with the legs first, and as soon as the handles pass the knees, pull the handles towards the solar plexus, keeping the elbows tucked in.
To return, extend the arms first, then bend the legs.
Exhale on the pull, and inhale on the return.
To step off the machine, slide towards the flywheel, secure the handlebar on its rack, and carefully stand up and step off the machine.
Upright Bike
What is it?
An upright bike is an exercise machine resembling a bicycle without wheels that includes a saddle, pedals, and some form of handlebars arranged as on a bicycle.
How should I use it?
Adjust the seat height roughly to the top of the hip bone.
Then adjust the seat for a comfortable knee position. To do this, sit on the seat, adjust the pedals so they are level, and check that the front knee is aligned with the front pedal, neither protruding too far forward or too far back. Then adjust the seat as appropriate.
Set the handlebars at a level that is comfortable. Begin by setting them the same height as the seat.
Sitting in an upright position, place the feet onto the pedals so they are inside the straps, and begin pedalling.
Recumbent Bike
What is it?
A recumbent bike is an exercise machine like the upright bike, except it places the rider in a laid-back reclining position, so that the rider's weight is distributed comfortably over a larger area.
How should I use it?
Adjust the seat position by first sitting on the seat, placing you feet on the pedals, adjusting the pedals so that they are level, and checking that your leg on the furthest pedal is fully extended. If not, adjust the seat accordingly.
Once set, hold the handles by the seat, place your feet onto the pedals, and begin pedalling.
Elliptical Trainer
What is it?
An elliptical trainer is an exercise machine like the upright bike, except without a seat, so that exercising is done in an upright position, and the pedals move in an elliptical pattern, to minimize strain on the knees.
How should I use it?
Before stepping on, make sure the platform is in the low position. Step onto the platform while holding the handle for support.
Maintain an upright posture while striding, and keep the feet relatively flat on the platforms.
Cross Trainer
Cross Trainer
What is it?
Cross trainers are like elliptical trainers except they have moving handlebars that exercise the arms. Cross trainers and elliptical trainers are often confused, perhaps because some machines, known as elliptical cross machines, have both the stationary and the moving handlebars.
How should I use it?
Before stepping on make sure the platform is in the low position. Step onto the platform while holding one of the handles for support.
As with the elliptical trainer, maintain an upright posture while striding, and keep the feet relatively flat on the platforms.
References
Borg, G., 1998. Borg's Perceived Exertion and Pain Scales. Champaign, IL: Human Kinetics.
