| Instructions
to the Borg Scale  During
the workout we want you to rate your perception of exertion, i.e. how heavy and
strenuous the exercise feels to you and how tired you are. The perception of exertion
is mainly felt as strain and fatigue in your muscles and breathlessness or aches
in the chest.
Use this scale from
6 to 20, where 6 means “No exertion at all” and 20 means “Maximal
exertion”:
9 Very
light. As for a healthy person taking a short walk at his or her own pace.
13 Somewhat hard. It still feels OK to continue.
15
Is hard and tiring, but continuing is not terribly difficult.
17 Very
hard. It is very strenuous. You can still go on, but you really have to push yourself
and you are very tired.
19
An extremely strenuous level. For most people this is the hardest exercise
they have ever experienced. Try
to appraise your feeling of exertion and fatigue as spontaneously and honestly
as possible. Without thinking about what the physical load is. Try not to underestimate,
nor to overestimate. It is your own feeling of effort and exertion that is important,
not how it compares to other people’s. Look at the scale and the expressions
and then give a number. You can equally well use even as odd numbers. | 
