Recommendations for aerobic endurance training based on subjective ratings of perceived exertion in healthy seniors

• Published in: Journal of aging and physical activity 2013-01, Vol.21 (1), p.100-111
• Main Authors: Donath, Lars, Zahner, Lukas, Cordes, Mareike, Hanssen, Henner, Schmidt-Trucksäss, Aarno, Faude, Oliver
• Format: Article
• Language: English
• Subjects: Aerobic exercise; Aged; Endurance; Exercise; Exercise intensity; Female; Fitness equipment; Gender differences; Heart Rate; Humans; Male; Maximum oxygen consumption; Middle Aged; Older people; Oxygen; Oxygen Consumption - physiology; Perceived exertion; Perception - physiology; Physical Endurance - physiology; Physical Exertion - physiology; Physiological responses; Physiology; Ratings & rankings; Sex differences; Treadmill ergometry; Uptake; Walking
• ISSN: 1063-8652; 1543-267X
• DOI: 10.1123/japa.21.1.100

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 VO2max test was applied to the 2-km treadmill test. Moderate exertion (mean rating of perceived exertion [RPE]: 4 ± 1) led to 76% ± 8% of VO2max and 79% ± 6% of maximal heart rate. RPE values drifted with a significant time effect (p = .001, η(p) = .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.