¿Qué es la escala RPE de Borg?

Volvemos a la cara con otro post teórico. Si, ya sé que lo que realmente triunfa son las rutinas y los consejos para poneros más grandes, pero de vez en cuando también es necesario explicar nuevas formas de entrenar que harán que sigas mejorando, así que hoy vamos a hablar de la escala RPE del tito Borg.

¿Qué es la escala RPE?

La escala RPE (Rating of Perceived Effort) fue creada por Borg con el fin de relacionar la sensación de esfuerzo que percibimos mientras realizamos un ejercicio con un valor numérico que va del 1 al 10.

Esta escala en un principio contaba con unos niveles que se comprendían entre el 6 y el 12, y después de unas revisiones se redujo a una escala entre el 1 y el 10 relacionando la cantidad de VO2 consumido y la frecuencia cardíaca.

Una clasificación de 1 o 2 significa que el ejercicio que estás realizando no te supuso ningún esfuerzo, en cambio una valoración de 10 en la escala RPE significa que el esfuerzo es máximo.

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¿Por qué debemos usar la escala RPE?

Hay que tener en cuenta que no todos los días estamos igual, unas veces nos encontramos más fuertes y la barra parece que vuela, otros días no descansamos lo suficiente y parece que 50kg pesan como si fuesen 100. Estas cosas no las tenemos en cuenta cuando programamos un macrociclo de entrenamiento de 10 semanas de duración basados en porcentajes de nuestra RM, ya que además de lo que comentamos antes de que no todos los días nos encontramos igual, es muy probable que en la semana 4 ese porcentaje de RM no se ajuste a lo que realmente buscamos.

Un ejemplo sería: Nuestra RM en banca es de 100kg, y según nuestra programación el día 1 de la semana 4 nos tocaba hacer 8 series de 4 repeticiones al 70% de nuestra RM. El resultado va a ser que ese día es muy probable que estemos trabajando por debajo del 70% ya que después de 4 semanas nuestra RM en banca ya no será de 100kg, igual es de 105kg, con lo cual no estaríamos trabajando correctamente.

Si basamos nuestras progresiones en la escala RPE no vamos a tener estos inconvenientes, ya que en cada entrenamiento estaremos trabajando a la intensidad que teníamos programada, además de que nos evitamos tener que tomar máximos cada pocas semanas para poder actualizar nuestras marcas y corregir nuestras progresiones.

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