Pilates Fitness Friday: Understanding Blood Flow and Perceived Exertion in Walking
- Michael King
- Apr 4
- 3 min read
When it comes to moving more, many of us rely on wearable tech to track how hard we are working. But what happens when we do not have access to a heart rate monitor or a smartwatch? One of the most accessible and effective tools we have is something we already carry, our own awareness.
Perceived exertion is a way of measuring how hard we feel our body is working during physical activity without relying on technology. It is used in everything from Pilates to rehabilitation and understanding how to use it can transform the way we walk train and recover.
What Is Perceived Exertion
The most commonly used model is the Borg Scale of Perceived Exertion. It ranges from 6 to 20 and was designed to roughly match heart rate if you multiply the number by 10. So an RPE Rating of Perceived Exertion of 13 would indicate a heart rate of around 130 beats per minute. It is widely used in cardiac rehabilitation and other clinical settings where precise heart rate monitoring may not be practical.
There is also a simplified 1 to 10 scale which is a more intuitive way to assess how you feel. On this version:
1 is resting lying down doing nothing
3 to 4 is light effort you could go for hours
5 to 6 is moderate you are aware of your effort but can still talk
7 to 8 is hard breathing becomes heavier and talking is difficult
9 to 10 is maximum you are pushing as hard as you can
How Does This Apply to Walking
If you are using walking as your main form of cardio and it is an excellent choice for many Pilates clients aim to stay around level 5 to 6 on the scale for general health benefits. This is often described as moderate intensity. You should feel warmer be breathing more deeply and able to talk but not sing.
If you are walking for recovery say after illness or injury especially cardiac rehab professionals may recommend starting at 3 to 4 and only progressing gradually. For older adults or those with low fitness levels staying in the 3 to 5 zone might be sufficient and safe to begin with.
Why Is This Important for Pilates Teachers
Understanding perceived exertion helps you teach beyond the studio. Many clients look to Pilates for overall wellness and this simple self monitoring tool empowers them to carry your teaching into their daily life like taking the stairs or going on a brisk walk.
It is especially helpful for clients managing fatigue recovering from illness or dealing with conditions like long COVID or arthritis. They do not need extra equipment just self awareness and a willingness to tune into how their body feels.
Know Your Numbers But Trust Your Body
We are surrounded by data steps calories BPMs but perceived exertion puts the power back into the client’s hands. Encourage your clients to ask themselves during a walk “How hard am I working on a scale from 1 to 10” It is not just about the blood pumping through the body it is about making that blood flow work smarter not harder.
References
Cambridge University Hospitals NHS Foundation Trust – Cardiac Rehab Walking Programme
British Heart Foundation – Exercise After a Heart Event
Borg Scale Information – European Journal of Applied Physiology
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