Recommendations for Aerobic Endurance Training Based on Subjective Ratings of Perceived Exertion in Healthy Seniors

2013 ◽  
Vol 21 (1) ◽  
pp. 100-111 ◽  
Author(s):  
Lars Donath ◽  
Lukas Zahner ◽  
Mareike Cordes ◽  
Henner Hanssen ◽  
Arno Schmidt-Trucksäss ◽  
...  
Keyword(s):  
Heart Rate ◽  
Endurance Training ◽  
Perceived Exertion ◽  
Rating Of Perceived Exertion ◽  
Maximal Heart Rate ◽  
Subjective Ratings ◽  
Treadmill Test ◽  
Ratings Of Perceived Exertion ◽  
Maximal Exercise Test ◽  
Walking Test

The study investigated physiological responses during 2-km walking at a certain intensity of a previously performed maximal exercise test where moderate perceived exertion was reported. Twenty seniors were examined by an incremental walking treadmill test to obtain maximal oxygen uptake (VO2max). A submaximal 2-km walking test was applied 1 wk later. The corresponding moderate perceived exertion (4 on the CR-10 scale) during the VO2maxtest was applied to the 2-km treadmill test. Moderate exertion (mean rating of perceived exertion [RPE]: 4 ± 1) led to 76% ± 8% of VO2maxand 79% ± 6% of maximal heart rate. RPE values drifted with a significant time effect (p= .001, ηp= .58) during the 2-km test from 3 ± 0.7 to 4.6 ± 0.8. Total energy expenditure (EE) was 3.3 ± 0.5 kcal/kg. No gender differences in ventilatory, heart-rate, or EE data occurred. Brisk walking at moderate RPE of 3–5 would lead to a beneficial physiological response during endurance training and a weekly EE of nearly 1,200 kcal when exercising 5 times/wk for 30 min.

Training-Load Distribution in Endurance Runners: Objective Versus Subjective Assessment

2015 ◽  
Vol 10 (8) ◽  
pp. 1023-1028 ◽  
Author(s):  
Vincenzo Manzi ◽  
Antonio Bovenzi ◽  
Carlo Castagna ◽  
Paola Sinibaldi Salimei ◽  
Maurizio Volterrani ◽  
...  
Keyword(s):  
Heart Rate ◽  
Perceived Exertion ◽  
Training Load ◽  
Rating Of Perceived Exertion ◽  
Maximal Heart Rate ◽  
Long Distance ◽  
Running Speed ◽  
Training Time ◽  
Significant Difference ◽  
Training Methodologies

Purpose:To assess the distribution of exercise intensity in long-distance recreational athletes (LDRs) preparing for a marathon and to test the hypothesis that individual perception of effort could provide training responses similar to those provided by standardized training methodologies.Methods:Seven LDRs (age 36.5 ± 3.8 y) were followed during a 5-mo training period culminating with a city marathon. Heart rate at 2.0 and 4.0 mmol/L and maximal heart rate were used to establish 3 intensity training zones. Internal training load (TL) was assessed by training zones and TRIMPi methods. These were compared with the session-rating-of-perceived-exertion (RPE) method.Results:Total time spent in zone 1 was higher than in zones 2 and 3 (76.3% ± 6.4%, 17.3% ± 5.8%, and 6.3% ± 0.9%, respectively; P = .000 for both, ES = 0.98, ES = 0.99). TL quantified by session-RPE provided the same result. The comparison between session-RPE and training-zones-based methods showed no significant difference at the lowest intensity (P = .07, ES = 0.25). A significant correlation was observed between TL RPE and TL TRIMPi at both individual and group levels (r = .79, P < .001). There was a significant correlation between total time spent in zone 1 and the improvement at the running speed of 2 mmol/L (r = .88, P < .001). A negative correlation was found between running speed at 2 mmol/L and the time needed to complete the marathon (r = –.83, P < .001).Conclusions:These findings suggest that in recreational LDRs most of the training time is spent at low intensity and that this is associated with improved performances. Session-RPE is an easy-to-use training method that provides responses similar to those obtained with standardized training methodologies.

scholarly journals Effects of almond, dried grape and dried cranberry consumption on endurance exercise performance, recovery and psychomotor speed: protocol of a randomised controlled trial

2019 ◽  
Vol 5 (1) ◽  
pp. e000560 ◽  
Author(s):  
Noah Marc Adrian d'Unienville ◽  
Alison Hill ◽  
Alison Coates ◽  
Catherine Yandell ◽  
Max Nelson ◽  
...  
Keyword(s):  
Heart Rate ◽  
Endurance Training ◽  
Endurance Exercise ◽  
Exercise Performance ◽  
Perceived Exertion ◽  
Well Being ◽  
Rating Of Perceived Exertion ◽  
Snack Food ◽  
Psychomotor Speed ◽  
Performance Recovery

BackgroundFoods rich in nutrients, such as nitrate, nitrite, L-arginine and polyphenols, can promote the synthesis of nitric oxide (NO), which may induce ergogenic effects on endurance exercise performance. Thus, consuming foods rich in these components, such as almonds, dried grapes and dried cranberries (AGC), may improve athletic performance. Additionally, the antioxidant properties of these foods may reduce oxidative damage induced by intense exercise, thus improving recovery and reducing fatigue from strenuous physical training. Improvements in NO synthesis may also promote cerebral blood flow, which may improve cognitive function.Methods and analysisNinety-six trained male cyclists or triathletes will be randomised to consume ~2550 kJ of either a mixture of AGC or a comparator snack food (oat bar) for 4 weeks during an overreaching endurance training protocol comprised of a 2-week heavy training phase, followed by a 2-week taper. The primary outcome is endurance exercise performance (5 min time-trial performance) and secondary outcomes include markers of NO synthesis (plasma and urinary nitrites and nitrates), muscle damage (serum creatine kinase and lactate dehydrogenase), oxidative stress (F2-isoprostanes), endurance exercise function (exercise efficiency, submaximal oxygen consumption and substrate utilisation), markers of internal training load (subjective well-being, rating of perceived exertion, maximal rate of heart rate increase and peak heart rate) and psychomotor speed (choice reaction time).ConclusionThis study will evaluate whether consuming AGC improves endurance exercise performance, recovery and psychomotor speed across an endurance training programme, and evaluate the mechanisms responsible for any improvement.Trial registration numberACTRN12618000360213.

Can the Lamberts and Lambert Submaximal Cycle Test Reflect Overreaching in Professional Cyclists?

2018 ◽  
Vol 13 (1) ◽  
pp. 23-28 ◽  
Author(s):  
Lieselot Decroix ◽  
Robert P. Lamberts ◽  
Romain Meeusen
Keyword(s):  
Heart Rate ◽  
Energy Balance ◽  
Power Output ◽  
Muscle Soreness ◽  
Perceived Exertion ◽  
Mood States ◽  
Rating Of Perceived Exertion ◽  
Profile Of Mood States ◽  
Maximal Heart Rate ◽  
Training Camp

Context: The Lamberts and Lambert Submaximal Cycle Test (LSCT) consists of 3 stages during which cyclists cycle for 6 min at 60%, 6 min at 80%, and 3 min at 90% of their maximal heart rate, followed by 1-min recovery. Purpose: To determine if the LSCT is able to reflect a state of functional overreaching in professional female cyclists during an 8-d training camp and the following recovery days. Methods: Six professional female cyclists performed an LSCT on days 1, 5, and 8 of the training camp and 3 d after the training camp. During each stage of the LSCT, power output and rating of perceived exertion (RPE) were determined. Training diaries and Profile of Mood States (POMS) were also completed. Results: At the middle and the end of the training camp, increased power output during the 2nd and 3rd stages of the LSCT was accompanied with increased RPE during these stages and/or the inability to reach 90% of maximal heart rate. All athletes reported increased feelings of fatigue and muscle soreness, while changes in energy balance, calculated from the POMS, were less indicative of a state of overreaching. After 3 d of recovery, all parameters of the LSCT returned to baseline, indicating a state of functional overreaching during the training camp. Conclusion: The LSCT is able to reflect a state of overreaching in elite professional female cyclists during an 8-d training camp and the following recovery days.

Attentional Style in Ratings of Perceived Exertion during Physical Exercise

1994 ◽  
Vol 78 (3) ◽  
pp. 779-783 ◽  
Author(s):  
William D. Russell ◽  
Douglas L. Weeks
Keyword(s):  
Heart Rate ◽  
Perceived Exertion ◽  
Cycling Performance ◽  
Attentional Focus ◽  
Bicycle Ergometer ◽  
Self Report ◽  
Maximal Heart Rate ◽  
Ratings Of Perceived Exertion ◽  
Heart Rate Feedback ◽  
Affect Heart Rate

This study assessed the effects of associative and dissociative psychological strategies of attention on heart rate and self-report ratings of perceived exertion (RPE) during cycling performance. Seven trained cyclists performed a control ride, a dissociation ride, and an association ride on a bicycle ergometer at a work rate corresponding to 75% of their maximal heart rate. For the dissociation ride, subjects watched a videotape unrelated to cycling and responded to a key word each time it occurred on tape. For the association ride, subjects focused attention on heart-rate feedback available throughout the ride. During the control ride, attentional focus was not intentionally manipulated. Analysis indicated that the deliberate application of an attentional strategy did not significantly affect heart rate or RPE scores; however, the dissociation condition yielded somewhat higher RPE scores. From a postexperimental interview, four subjects responded that the association ride was the easier to complete, while three subjects responded the control ride was the easier one, matching a possible trend in the data.

scholarly journals Ratings of Perceived Exertion Throughout an Ultramarathon during Carbohydrate Ingestion

2003 ◽  
Vol 97 (1) ◽  
pp. 175-184 ◽  
Author(s):  
Alan C. Utter ◽  
Jie Kang ◽  
David C. Nieman ◽  
Debra M. Vinci ◽  
Steve R. McAnulty ◽  
...  
Keyword(s):  
Heart Rate ◽  
Perceived Exertion ◽  
Progressive Increase ◽  
Serum Glucose ◽  
Maximal Heart Rate ◽  
Ratings Of Perceived Exertion ◽  
Carbohydrate Ingestion ◽  
Physiological Variables ◽  
Sporting Event ◽  
Main Effects

Ratings of perceived exertion (RPE) and their relation to selected physiological mediators during endurance exercise have been limited to laboratory settings. The present study characterized the pattern of change in perceptual responses and examined the relation between RPE and selected physiological variables during a long competitive sporting event, i.e., an ultramarathon race (68 km). A single-group design was employed in which all of the 28 subjects provided their perceptual ratings (11.9 ± 0.2) and heart rate (HR) (138 ± 3) periodically (every 5 km) throughout the ultramarathon, and selected physiological responses were measured before, once during (32 km), and immediately after the race. Runners drank approximately 1,000 ml of carbohydrate beverage each hour (60 gm carbohydrate hr.−1) and ate 2 or 3 carbohydrate gel packs per hour (25 gm each−1). RPE increased significantly throughout the course of the ultramarathon. No significant correlations were found between RPE and HR at any time throughout the ultramarathon. RPE averaged 10.4 ± 0.4 at the beginning of the race (6.4 km) and 15.4 ± 0.4 at the conclusion of the race. Subjects maintained 76.9 ± 1.1% of maximal heart rate; however, there was a tendency for heart rate to drop significantly after 32 km. Significant time main effects were found for serum glucose, insulin, and cortisol throughout the race. However, no significant correlations were found between RPE and any of these physiological mediators. These data indicate that during an ultramarathon race there is a progressive increase in RPE without an accompanying increase in HR or decrease in blood glucose. Therefore, during competitive self-paced exercise the perceptual responses may be mediated through other neurological and physiological mechanisms.

scholarly journals Exercise Intensity and Validity of the Ratings of Perceived Exertion (Borg and OMNI Scales) in an Indoor Cycling Session

2013 ◽  
Vol 39 (1) ◽  
pp. 93-101 ◽  
Author(s):  
José M. Muyor
Keyword(s):  
Heart Rate ◽  
Body Mass ◽  
Exercise Intensity ◽  
High Intensity ◽  
Perceived Exertion ◽  
Body Height ◽  
Total Duration ◽  
Rating Of Perceived Exertion ◽  
Heart Rate Reserve ◽  
Ratings Of Perceived Exertion

Abstract The purpose of the study was: 1) to determine the intensity of an indoor cycling session; 2) to know the correlation between the rating of perceived exertion (RPE) scales (Borg and OMNI) and % heart rate reserve (%HRR) with categories; and 3) to evaluate the validity of RPE scales (Borg and OMNI) with respect to the heart rate (HR) and %HRR. A total of fifty-three subjects, 25 males and 28 females (ages: 28.79 ± 6.04 years; body height: 1.71 ± 0.09 m; body mass: 69.59 ± 13.69 kg) were recruited from a private fitness club. All subjects performed the same predesigned indoor cycling session with a total duration of 50 minutes. During the experimental trial, the HR was recorded every 5 s. The Borg 6-20 RPE and OMNI 0-10 scales were used to assess perceived exertion in each phase. The average HR in the cardiovascular phase was 152.24 ± 14.11 b•min-1, the %HRR was 80.62 ± 7.10; and the overall RPE (Borg and OMNI scales) was 14.94 ± 1.11 and 7.18 ± 0.79 points, respectively. The correlation between an average HR and %HRR with Borg and OMNI scales was lower than r = 0.4 (p < 0.05). The correlation value between the Borg and the OMNI RPE scales was r = 0.82 (p < 0.001). It can be concluded that indoor cycling elicits effort of high intensity which could be inappropriate for some participants. The Borg and OMNI scales showed a low validity to quantify the intensity performed in indoor cycling sessions. It indicates the necessity to control the intensity of effort with other instruments to improve efficacy and decrease the risk of overload in this activity.

scholarly journals A simulated rugby match protocol induces physiological fatigue without decreased individual scrummaging performance

2017 ◽  
Vol 29 (1) ◽  
pp. 1-6 ◽  
Author(s):  
A Green ◽  
S Kerr ◽  
B Olivier ◽  
R Meiring ◽  
C Dafkin ◽  
...  
Keyword(s):  
Heart Rate ◽  
Perceived Exertion ◽  
Kinase Activity ◽  
Rugby Union ◽  
Creatine Kinase Activity ◽  
Rating Of Perceived Exertion ◽  
Subjective Ratings ◽  
Borg Scale ◽  
Simulated Game ◽  
Physiological Markers

Background: A rugby union game consists of 80 minutes of strenuous exertion. Forwards are required to participate in the arduous activity of scrummaging throughout a game.Objectives: The purpose of this study was to identify whether rugby-match simulated fatigue modified individual scrummaging technique and reduced performance.Methods: Twelve forwards (body mass 106.2±13.3 kg; stature 179.5±8.4 cm) had individual scrum kinetics and kinematics assessed prior to and following a protocol that simulated a rugby match. The simulated rugby match protocol required participants to run at various velocities and perform rugby specific tasks. Rating of Perceived Exertion (RPE) was assessed using a 6-20 Borg scale and Visual Analogue Scale (VAS). Blood lactate, heart rate and RPE were measured prior to, at mid-point and after the simulated game, while markers of muscle damage (blood creatine kinase activity (CK) and urea) were measured prior to and following the protocol.Results: RPE (p<0.0001) and VAS (p<0.0001) showed significant increases between the pre- and post-simulation values. Of the physiological markers, heart rate (p<0.0001) and blood urea concentration (p=0.004) increased following the match simulation. No significant differences were observed for blood CK (p=0.281), individual scrummaging forces (p=0.433) or in the kinematic variables following the protocol. While physiological fatigue and subjective ratings of physiological fatigue may develop during a rugby simulation, no differences were observed in peak forces or in body kinematics at peak force.Conclusion: Physiological fatigue does not influence individual scrummaging performance and technique.

Monitoring Rating of Perceived Exertion Time in Zone: A Novel Method to Quantify Training Load in Elite Open-Water Swimmers?

2020 ◽  
pp. 1-5
Author(s):  
Cristian Ieno ◽  
Roberto Baldassarre ◽  
Maddalena Pennacchi ◽  
Antonio La Torre ◽  
Marco Bonifazi ◽  
...  
Keyword(s):  
Heart Rate ◽  
Perceived Exertion ◽  
Hybrid Approach ◽  
Open Water ◽  
Training Load ◽  
Rating Of Perceived Exertion ◽  
Zone Model ◽  
Ratings Of Perceived Exertion ◽  
Accurate Analysis ◽  
Novel Method

Purpose: To analyze training-intensity distribution (TID) using different independent monitoring systems for internal training load in a group of elite open-water swimmers. Methods: One hundred sixty training sessions were monitored in 4 elite open-water swimmers (2 females and 2 males: 23.75 [4.86] y, 62.25 [6.18] kg, 167 [6.68] cm) during 5 weeks of regular training. Heart-rate-based methods, such as time in zone (TIZ), session goal (SG), and hybrid (SG/TIZ), were used to analyze TID. Similarly to SG/TIZ, a new hybrid approach, the rating of perceived exertion (RPE)/TIZ for a more accurate analysis of TID was used. Moreover, based on the 3-zone model, the session ratings of perceived exertion of the swimmers and the coach were compared. Results: Heart-rate- and RPE-based TID methods were significantly different in quantifying Z1 (P = .012; effect size [ES] = 0.490) and Z2 (P = .006; ES = 0.778), while no difference was observed in the quantification of Z3 (P = .428; ES = 0.223). The heart-rate-based data for Z1, Z2, and Z3 were 83.2%, 7.4%, and 8.1% for TIZ; 80.8%, 8.3%, and 10.8% for SG/TIZ; and 55%, 15.6%, and 29.4% for SG. The RPE-based data were 70.9%, 19.9%, and 9.2% for RPE/TIZ% and 41.2%, 48.9%, and 9.7% for the session rating of perceived exertion. No differences were observed between the coach’s and the swimmers’ session ratings of perceived exertion in the 3 zones (Z1: P = .663, ES = −0.187; Z2: P = .110, ES = 0.578; Z3: P = .149, ES = 0.420). Conclusion: Using RPE-based TID methods, Z2 was significantly larger compared with Z1. These results show that RPE-based TID methods in elite open-water swimmers are affected by both intensity and volume.

scholarly journals Triathlon wetsuit removal strategy: physiological cost of running with a wetsuit

2016 ◽  
Vol 51 (1) ◽  
pp. 45-51
Author(s):  
Mihaela Ciulei ◽  
Aaron Prado ◽  
James Navalta ◽  
John A. Mercer
Keyword(s):  
Heart Rate ◽  
Oxygen Uptake ◽  
Perceived Exertion ◽  
Rating Of Perceived Exertion ◽  
Stride Frequency ◽  
Ratings Of Perceived Exertion ◽  
Physiological Cost

Abstract Triathletes exiting the swim portion of an event have to decide on how and when to take a wetsuit off (if worn). The purpose of this study was to determine the physiological cost of running while not using a wetsuit, carrying a wetsuit, wearing a wetsuit halfway down or wearing a wetsuit fully up. Participants (n = 20, 30.9 ± 8.7 yrs, 1.71 ± 0.08 m, 71.6 ± 9.5 kg) completed four 5 min running conditions: 1) not wearing the wetsuit, 2) wearing the wetsuit fully up, 3) wearing the wetsuit halfway down, and 4) carrying the wetsuit. A rate of oxygen uptake, a heart rate, ratings of perceived exertion and stride frequency were measured and were each influenced by wetsuit condition (p < 0.05). Each variable (i.e., a rate of oxygen uptake, a heart rate, stride frequency) was lower during running while not wearing the wetsuit vs. any other condition (p < 0.05). The rate of oxygen uptake was greatest during wearing the wetsuit halfway down vs. any other condition (p < 0.05). The heart rate was not different between any of the combinations of either wearing the wetsuit fully up or halfway down or carrying the wetsuit (p > 0.05). The rating of perceived exertion was greater during wearing the wetsuit halfway down vs. carrying the wetsuit (p < 0.05). Stride frequency was lower during not wearing the wetsuit vs. wearing the wetsuit halfway down or fully up (p < 0.05). It was concluded that running with the wetsuit halfway down resulted in the greatest rate of oxygen uptake, heart rate and rating of perceived exertion.

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