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      "body": "Congratulations @veeev! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :\n\n<table><tr><td><img src=\"https://steemitimages.com/60x70/http://steemitboard.com/@veeev/votes.png?201905131744\"></td><td>You made more than 50 upvotes. Your next target is to reach 100 upvotes.</td></tr>\n</table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@veeev) and compare to others on the [Steem Ranking](http://steemitboard.com/ranking/index.php?name=veeev)_</sub>\n<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>\n\n\nTo support your work, I also upvoted your post!\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/japanese/@steemitboard/new-japanese-speaking-community-steem-meetup-badge\"><img src=\"https://steemitimages.com/64x128/https://cdn.steemitimages.com/DQmRWbAjbeETEaqSPLcpwYX1JN5pZhdPffv4q6DaBs6xvZm/image.png\"></a></td><td><a href=\"https://steemit.com/japanese/@steemitboard/new-japanese-speaking-community-steem-meetup-badge\">New  japanese speaking community Steem Meetup badge</a></td></tr></table>\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "body": "<center>https://www.crossfitto.com/wp-content/uploads/2018/06/CrossFit-Toronto-Row.jpg</center> <br/>\n\n[et_pb_post_title featured_placement=\"background\" text_background=\"on\" _builder_version=\"3.22.7\" title_font_size=\"72px\" text_orientation=\"center\"][/et_pb_post_title]<p>RPE (Rate/Rating of Perceived Exertion) is a self-assessed gauge of how hard you feel you're working.</p>\n<p>The <a href=\"https://en.wikipedia.org/wiki/Rating_of_perceived_exertion\" target=\"_blank\" rel=\"noopener noreferrer\">original RPE scale</a> is known as the Borg Scale and ranges from 6 to 20.</p>\n<p>For simplicity, however, most of us use a 1-10 scale (or maybe 0-10).</p>\n<p>If a health care practitioner has ever asked you to rate your level of pain on a scale of 1 to 10, this is pretty much the same thing, except for effort.</p>\n<h2>Why should we care about RPE? What does it give us?</h2>\n<p>Great question. Glad you asked!</p>\n<p>We primarily use RPE to help modulate our conditioning workouts.</p>\n<p>When the clock is running we often push ourselves quite hard, sometimes too much so, especially if it's workout or set of movements we like.</p>\n<p>But that's not always appropriate. In fact, pushing really hard on a frequent basis probably doesn't help us much. For most of us, any more than a couple of really tough workouts a week is likely doing more harm than good.</p>\n<p>By modulating intensity throughout a training cycle using the RPE assessment, we are better able to balance our efforts with our recovery and therefore progress faster.</p>\n<h2>The Research</h2>\n<p><a href=\"https://www.ncbi.nlm.nih.gov/m/pubmed/22615009/\" target=\"_blank\" rel=\"noopener noreferrer\">One 2013 study</a> looked at a group of over 2,500 people to examine the relationship between RPE and physiological exercise parameters, namely heart rate and lactate concentration.</p>\n<p>What they discovered was that subjective assessments appear to map closely to what heart rate and lactate levels show.</p>\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296211/\" target=\"_blank\" rel=\"noopener noreferrer\">Another study in 2015</a> examined the relationship between prescribed and self-regulated high intensity interval training. Target heart rates and RPE effort levels were assigned to the study participants.</p>\n<p>This study showed that there was no significant difference between the heart rate achieved by perceived effort and that achieved through direct measured feedback.</p>\n<p>Granted this last study only involved 8 individuals, there appears to be a strong correlation between RPE and specific physiological exercise parameters.</p>\n<p>In short, the science seems to show that the RPE scale is a valid way to \"train by feel\".</p>\n<h2>Gauging RPE</h2>\n<p>While the Borg Scale uses a scale of 6-20, we prefer the simpler 1-10 scale.</p>\n<p>Here's how we break that down:</p>\n<ol>\n<li>Extremely Light</li>\n<li>Very Light</li>\n<li>Light</li>\n<li>Moderate</li>\n<li>Working</li>\n<li>Uncomfortable</li>\n<li>Hard</li>\n<li>Very Hard</li>\n<li>Extremely Hard</li>\n<li>100% Effort</li>\n</ol>\n<p><a href=\"https://www.crossfitto.com/wp-content/uploads/2019/05/RPE-Rate-of-Perceived-Exertion-Proposal-1.jpg\"><img src=\"https://www.crossfitto.com/wp-content/uploads/2019/05/RPE-Rate-of-Perceived-Exertion-Proposal-1-550x350.jpg\" width=\"550\" height=\"350\" alt=\"RPE - Rate of Perceived Exertion\" class=\"wp-image-217812 alignnone size-medium\" /></a></p>\n<h2>Using RPE</h2>\n<p>Let's take 1 week training cycle with 5 days of training as an example. Here's how we might modulate our efforts across the week.</p>\n<ul>\n<li>Monday: RPE 8</li>\n<li>Tuesday: RPE 6</li>\n<li>Wednesday: RPE 7</li>\n<li>Thursday: RPE 6</li>\n<li>Friday: RPE 9</li>\n</ul>\n<p>This gives us a typical Medium-Light-Heavy pattern that is often used in strength training.</p>\n<p>We could use the following for a similar effect.</p>\n<ul>\n<li>Monday: RPE 8</li>\n<li>Tuesday: RPE 7</li>\n<li>Wednesday: RPE 6</li>\n<li>Thursday: RPE 7</li>\n<li>Friday: RPE 9</li>\n</ul>\n<p>If you prefer to open the week with a hard workout, this might be a good breakdown:</p>\n<ul>\n<li>Monday: RPE 9</li>\n<li>Tuesday: RPE 7</li>\n<li>Wednesday: RPE 8</li>\n<li>Thursday: RPE 6</li>\n<li>Friday: RPE 7</li>\n</ul>\n<p>In the end, there's more than 1 way to spread out effort.</p>\n<p>What is \"right\" depends on you: your needs, your preferred training style, and your current lifestyle and situation.</p>\n<p>Remember that variety and balance are key.</p>\n<p>Let us know if/how you use RPE in your training!</p>\n[et_pb_code admin_label=\"Starbox Author Box\"][starbox][/et_pb_code][et_pb_code disabled_on=\"on|on|off\" admin_label=\"Bloom Email Optin\"][et_bloom_inline optin_id=\"optin_3\"][/et_pb_code][et_pb_comments show_count=\"off\" _builder_version=\"3.16\" button_text_size__hover_enabled=\"off\" button_one_text_size__hover_enabled=\"off\" button_two_text_size__hover_enabled=\"off\" button_text_color__hover_enabled=\"off\" button_one_text_color__hover_enabled=\"off\" button_two_text_color__hover_enabled=\"off\" button_border_width__hover_enabled=\"off\" button_one_border_width__hover_enabled=\"off\" button_two_border_width__hover_enabled=\"off\" button_border_color__hover_enabled=\"off\" button_one_border_color__hover_enabled=\"off\" button_two_border_color__hover_enabled=\"off\" button_border_radius__hover_enabled=\"off\" button_one_border_radius__hover_enabled=\"off\" button_two_border_radius__hover_enabled=\"off\" button_letter_spacing__hover_enabled=\"off\" button_one_letter_spacing__hover_enabled=\"off\" button_two_letter_spacing__hover_enabled=\"off\" button_bg_color__hover_enabled=\"off\" button_one_bg_color__hover_enabled=\"off\" button_two_bg_color__hover_enabled=\"off\"][/et_pb_comments][et_pb_sidebar area=\"sidebar-1\" _builder_version=\"3.0.74\"][/et_pb_sidebar]\n\n\n <br /><center><hr/><em>Posted from my blog with <a href='https://wordpress.org/plugins/steempress/'>SteemPress</a> : https://www.crossfitto.com/rate-of-perceived-exertion-rpe-what-why-how/ </em><hr/></center> ",
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      "author": "veeev",
      "body": "<center>https://www.crossfitto.com/wp-content/uploads/2018/06/CrossFit-Toronto-Row.jpg</center> <br/>\n[et_pb_post_title featured_placement=\"background\" text_background=\"on\" _builder_version=\"3.22.7\" title_font_size=\"72px\" text_orientation=\"center\"][/et_pb_post_title]<p>RPE (Rate/Rating of Perceived Exertion) is a self-assessed gauge of how hard you feel you're working.</p>\n<p>The <a href=\"https://en.wikipedia.org/wiki/Rating_of_perceived_exertion\" target=\"_blank\" rel=\"noopener noreferrer\">original RPE scale</a> is known as the Borg Scale and ranges from 6 to 20.</p>\n<p>For simplicity, however, most of us use a 1-10 scale (or maybe 0-10).</p>\n<p>If a health care practitioner has ever asked you to rate your level of pain on a scale of 1 to 10, this is pretty much the same thing, except for effort.</p>\n<h2>Why should we care about RPE? What does it give us?</h2>\n<p>Great question. Glad you asked!</p>\n<p>We primarily use RPE to help modulate our conditioning workouts.</p>\n<p>When the clock is running we often push ourselves quite hard, sometimes too much so, especially if it's workout or set of movements we like.</p>\n<p>But that's not always appropriate. In fact, pushing really hard on a frequent basis probably doesn't help us much. For most of us, any more than a couple of really tough workouts a week is likely doing more harm than good.</p>\n<p>By modulating intensity throughout a training cycle using the RPE assessment, we are better able to balance our efforts with our recovery and therefore progress faster.</p>\n<h2>The Research</h2>\n<p><a href=\"https://www.ncbi.nlm.nih.gov/m/pubmed/22615009/\" target=\"_blank\" rel=\"noopener noreferrer\">One 2013 study</a> looked at a group of over 2,500 people to examine the relationship between RPE and physiological exercise parameters, namely heart rate and lactate concentration.</p>\n<p>What they discovered was that subjective assessments appear to map closely to what heart rate and lactate levels show.</p>\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296211/\" target=\"_blank\" rel=\"noopener noreferrer\">Another study in 2015</a> examined the relationship between prescribed and self-regulated high intensity interval training. Target heart rates and RPE effort levels were assigned to the study participants.</p>\n<p>This study showed that there was no significant difference between the heart rate achieved by perceived effort and that achieved through direct measured feedback.</p>\n<p>Granted this last study only involved 8 individuals, there appears to be a strong correlation between RPE and specific physiological exercise parameters.</p>\n<p>In short, the science seems to show that the RPE scale is a valid way to \"train by feel\".</p>\n<h2>Gauging RPE</h2>\n<p>While the Borg Scale uses a scale of 6-20, we prefer the simpler 1-10 scale.</p>\n<p>Here's how we break that down:</p>\n<ol>\n<li>Extremely Light</li>\n<li>Very Light</li>\n<li>Light</li>\n<li>Moderate</li>\n<li>Working</li>\n<li>Uncomfortable</li>\n<li>Hard</li>\n<li>Very Hard</li>\n<li>Extremely Hard</li>\n<li>100% Effort</li>\n</ol>\n<p><a href=\"https://www.crossfitto.com/wp-content/uploads/2019/05/RPE-Rate-of-Perceived-Exertion-Proposal-1.jpg\"><img src=\"https://www.crossfitto.com/wp-content/uploads/2019/05/RPE-Rate-of-Perceived-Exertion-Proposal-1-550x350.jpg\" width=\"550\" height=\"350\" alt=\"RPE - Rate of Perceived Exertion\" class=\"wp-image-217812 alignnone size-medium\" /></a></p>\n<h2>Using RPE</h2>\n<p>Let's take 1 week training cycle with 5 days of training as an example. Here's how we might modulate our efforts across the week.</p>\n<ul>\n<li>Monday: RPE 8</li>\n<li>Tuesday: RPE 6</li>\n<li>Wednesday: RPE 7</li>\n<li>Thursday: RPE 6</li>\n<li>Friday: RPE 9</li>\n</ul>\n<p>This gives us a typical Medium-Light-Heavy pattern that is often used in strength training.</p>\n<p>We could use the following for a similar effect.</p>\n<ul>\n<li>Monday: RPE 8</li>\n<li>Tuesday: RPE 7</li>\n<li>Wednesday: RPE 6</li>\n<li>Thursday: RPE 7</li>\n<li>Friday: RPE 9</li>\n</ul>\n<p>If you prefer to open the week with a hard workout, this might be a good breakdown:</p>\n<ul>\n<li>Monday: RPE 9</li>\n<li>Tuesday: RPE 7</li>\n<li>Wednesday: RPE 8</li>\n<li>Thursday: RPE 6</li>\n<li>Friday: RPE 7</li>\n</ul>\n<p>In the end, there's more than 1 way to spread out effort.</p>\n<p>What is \"right\" depends on you: your needs, your preferred training style, and your current lifestyle and situation.</p>\n<p>Remember that variety and balance are key.</p>\n<p>Let us know if/how you use RPE in your training!</p>\n[et_pb_code admin_label=\"Starbox Author Box\"][starbox][/et_pb_code][et_pb_code disabled_on=\"on|on|off\" admin_label=\"Bloom Email Optin\"][et_bloom_inline optin_id=\"optin_3\"][/et_pb_code][et_pb_comments show_count=\"off\" _builder_version=\"3.16\" button_text_size__hover_enabled=\"off\" button_one_text_size__hover_enabled=\"off\" button_two_text_size__hover_enabled=\"off\" button_text_color__hover_enabled=\"off\" button_one_text_color__hover_enabled=\"off\" button_two_text_color__hover_enabled=\"off\" button_border_width__hover_enabled=\"off\" button_one_border_width__hover_enabled=\"off\" button_two_border_width__hover_enabled=\"off\" button_border_color__hover_enabled=\"off\" button_one_border_color__hover_enabled=\"off\" button_two_border_color__hover_enabled=\"off\" button_border_radius__hover_enabled=\"off\" button_one_border_radius__hover_enabled=\"off\" button_two_border_radius__hover_enabled=\"off\" button_letter_spacing__hover_enabled=\"off\" button_one_letter_spacing__hover_enabled=\"off\" button_two_letter_spacing__hover_enabled=\"off\" button_bg_color__hover_enabled=\"off\" button_one_bg_color__hover_enabled=\"off\" button_two_bg_color__hover_enabled=\"off\"][/et_pb_comments][et_pb_sidebar area=\"sidebar-1\" _builder_version=\"3.0.74\"][/et_pb_sidebar]\n\n <br /><center><hr/><em>Posted from my blog with <a href='https://wordpress.org/plugins/steempress/'>SteemPress</a> : https://www.crossfitto.com/rate-of-perceived-exertion-rpe-what-why-how/ </em><hr/></center> ",
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      "body": "![CrossFit Toronto step-up.jpg](https://cdn.steemitimages.com/DQmQbtyHZvafAr9vXcJpqT15kHb467xpB9MpWzrSPwCkeE4/CrossFit%20Toronto%20step-up.jpg)\n<h1>Why this guide?</h1>\nChoosing a CrossFit gym is a pretty big deal. You’ll be spending a fair bit of time there, not to mention some of your hard-earned cash.\n\nSo, it only makes sense to make sure the “box” you choose is the right one for you.\n\nBased on our own experiences running a CrossFit gym since 2005, numerous conversations we’ve had with people from other gyms, and chats with gym owners themselves, we’ve built a list of 10 unique factors that can be used to evaluate a prospective gym.\n\n<h2>The 10 Factors</h2>\n<h3>1) Facility</h3>\nThe first place to start looking is the <a href=\"https://www.crossfitto.com/about-us/\">facility</a> itself.\n \nIt should be organised and easy to navigate, clean, and have proper lighting among other things. Things don’t have to be sparkly, shiny and new, but the place definitely shouldn’t be dark, dirty or messy.\n\nThe gear should be of a decent quality and variety, and properly maintained.\n\nIt should be easy to get at, and in sufficient quantities to meet the needs of the classes (alternatively, the coaches should be able to make on-the-fly adjustments to accommodate shortage issues).\n\n<h3>2) Programming</h3>\nThere is no single best way to structure a <a href=\"https://www.crossfitto.com/workouts/\">training program</a>. However, there are elements that should always be present.\n\nYou’ll want to make sure that there is a common structure to the classes, and that sufficient time and focus spent on strength training and skills development.\n\n<h3>3) Coaches</h3>\nOf course it’s important to make sure your future coaches are properly trained. But, it’s also important to make sure they have the right skills & attitudes.\n\nActively continuing their education is a must. They also need the ability to coach and communicate effectively with all levels of athlete and trainee that will be in the classes.\n\nYou’ll want to ensure that the coaches can all provide modified versions of exercises and workouts to suit.\n\n<h3>4) Convenience</h3>\nNot necessarily the first thing that pops into mind when thinking of gym evaluation criteria, the convenience factor should not be overlooked.\n\nIf you’re serious about your fitness, you’re going to make it part of your regular routine. The more convenient the gym’s location the more likely you are to continue going.\n\nConversely, the more out-of-the-way the gym is, the greater the chance you’ll find an excuse to stop going.\n\n<h3>5) Community</h3>\n![CrossFit Toronto Barrel House Social.jpg](https://cdn.steemitimages.com/DQmcTjiazWC8Pc1vNN9WGh4EAe5a4UoKFtrmCoW1LKskRy4/CrossFit%20Toronto%20Barrel%20House%20Social.jpg)\nCrossFit Toronto Social at the Barrel House\n\nOne of the things that sets CrossFit boxes apart from most other gyms is the community element.In gyms with a good community, friendships form, people help and cheer each other on, and informal social events are common occurrences.\n\nA good gym will have friendly, helpful members that support and cheer each other on.\n\nIdeally, there will also be regular social events both in and outside the gym.\n\n<h3>6) Memberships & Contracts</h3>\nAlthough CrossFit gyms are much different than standard “big box” gyms, they’re still businesses.\n\nMost CrossFit gyms have several different training options, with many of them offering contracts.\n\nMake sure you understand exactly what’s on offer, and what your options are.\n\nAlso inquire about whether you can suspend your plan if you’re ill or travelling.\n\nFamiliarise yourself with their <a href=\"https://www.crossfitto.com/member-resources/#policiesterms\">membership policies</a> and any other terms & conditions.\n\n<h3>7) Reputation / Reviews</h3>\nIt only takes a few minutes to check online for a gym’s reputation.\n\nGoogle, Facebook, and Yelp are some of the top places to get the dirt on prospective gyms.\n\nWhile not a perfect solution, <a href=\"https://www.crossfitto.com/reviews/\">reviews</a> can give you a pretty good idea of what members (present and past) think.\n\n<h3>8) Feel & Fit</h3>\nThe best facility, gear, coaches, and community in the world don’t amount to a hill of beans if it’s not the right “fit”.\n\nCall it the “vibe”, call it the “atmosphere”. Whatever you call it, it had better feel right.\n\nIf you can’t check out gym when there’s a class taking place, try to schedule your visit just before or just after a class, then arrive a little early or stick around after.\n\nDoes the gym feel comfortable and inviting?\n\nCan you see yourself getting along with the coaching staff?\n\nCan you see yourself getting along with the other members?\n\n<h3>9) Professional Relationships</h3>\nAlthough CrossFit is a multi-disciplinary approach to training, a good gym will recognise both its strengths and its limits.\n\nA proper gym will have a network of other health & fitness professionals (therapists, nutritionists, etc.) they will refer and defer to when appropriate.\n\n<h3>10) Extras</h3>\nWhile some elements are not necessarily essential, there is definitely something to be said for the little (and not-so-little) extras that some gyms offer.\n\nIs there chalk and tape? Towels?\n\nCan you manage your member profile and schedule classes online?\n\nIs there a workout tracking app?\n\nSometimes it’s the small things that make a big difference.\n\n<h3>Bonus Factor: You</h3>\nIt’s time to evaluate yourself.\n\nBefore you make a decision, you should take a moment and be truly honest with yourself about how much you want this and what you’re willing to put in.\n\n\n \nGive these questions some serious thought.\n<ul>\n<li>What are my goals?</li>\n<li>How much time am I willing to commit?</li>\n<li>What am I willing to spend?</li>\n<li>What am I willing to give up make room for CrossFit in my life?</li>\n</ul>\n\n<h2>Conclusion</h2>\nFinding the right CrossFit box is an important decision, but it doesn’t need to be a difficult one.\n\nDo your homework, be honest with yourself, and get ready for an awesome time!\n\nWe hope you find guide useful, and locate the right box for you.\n\nWhat do you think of this guide? Let us know in the comments.",
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