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Show your ticker a little love this Valentines Day: Using the Modified BORG to monitor your exercise intensity

One of the biggest concerns our clients share is the worry of how hard to exercise after leaving physical therapy. A valid worry, especially if your health history contains scary words like hypertension, congestive heart failure, and diabetes.  Rest assured, showing your heart a little love is easier than you think!

What is the Modified BORG?

Simply put, it’s a scale (1-10, of course) where you rate how hard you are working.  This simple scale has been researched extensively and has been proven to be as effective, if not more, than monitoring heart rate. And what’s even better? It is accurate regardless of the number of medications you take or the health conditions you have because it is based on your perception of the effort.

How does it work with exercise?

As you perform your favorite cardio task, take a frequent poll of how hard you are working.  If your goal is to improve your cardiovascular fitness, you should try to maintain an effort level between 4-6.  Working at higher levels like 8-9 will place extra strain on your heart. Working at lower levels may be ineffective at attaining a healthy heart benefit.

Is it valid?
Absolutely. The Modified BORG is supported by the American Heart Association and the American College of Sports Medicine.

Use the Modified Borg to give your heart a little extra love this hearts day. Who needs roses and chocolates anyway?

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