博格量表计算器
使用博格RPE量表(6-20)或改良CR10量表(0-10)计算运动强度。
620
强度
Somewhat hard
估计最大心率百分比
~91%
评分
13
完整量表参考
| 评分 | 强度 | 心率估计 |
|---|---|---|
| 6 | No exertion | ~60% |
| 7 | Extremely light | ~65% |
| 8 | Extremely light | ~70% |
| 9 | Very light | ~75% |
| 10 | Very light | ~80% |
| 11 | Light | ~85% |
| 12 | Light | ~88% |
| 13 | Somewhat hard | ~91% |
| 14 | Somewhat hard | ~93% |
| 15 | Hard | ~95% |
| 16 | Hard | ~96% |
| 17 | Very hard | ~97% |
| 18 | Very hard | ~98% |
| 19 | Extremely hard | ~99% |
| 20 | Maximum effort | ~100% |
关于此工具
博格量表计算器帮助您量化运动或身体活动中对身体劳累程度的主观感受。该工具基于贡纳尔·博格的研究，将运动中的主观疲劳感转换为标准化的数值量表，使您能够更轻松地追踪运动强度并与教练或医疗专业人士沟通劳累水平。
使用计算器时，只需使用标准的6-20博格RPE量表或改进版的0-10 CR10量表来选择您的主观运动强度。当您移动滑块或输入数值时，工具会显示相应的描述（从非常轻的运动到最大努力），帮助您在训练或康复过程中精确理解每个数值的含义。
博格量表对于监测训练强度区间的运动员、进行心肺康复的患者以及想在不仅依赖心率监测器的情况下指导运动强度的人士都非常有价值。请记住，对劳累程度的感受具有个体差异，会因体能水平、环境因素和疲劳程度而异。将其与心率或功率输出等其他指标结合使用，以获得最准确的训练指导。
常见问题
代码实现
# Borg RPE Scale calculator
BORG_ORIGINAL = {
6: ("No exertion", 60), 7: ("Extremely light", 65), 8: ("Extremely light", 70),
9: ("Very light", 75), 10: ("Very light", 80), 11: ("Light", 85),
12: ("Light", 88), 13: ("Somewhat hard", 91), 14: ("Somewhat hard", 93),
15: ("Hard", 95), 16: ("Hard", 96), 17: ("Very hard", 97),
18: ("Very hard", 98), 19: ("Extremely hard", 99), 20: ("Maximum effort", 100)
}
BORG_CR10 = {
0: ("Nothing at all", 50), 1: ("Very weak", 60), 2: ("Weak", 65),
3: ("Moderate", 70), 4: ("Somewhat strong", 77), 5: ("Strong", 84),
6: ("Strong", 89), 7: ("Very strong", 93), 8: ("Very strong", 96),
9: ("Very strong", 98), 10: ("Maximum effort", 100)
}
def get_borg_info(rating: int, scale: str = "original") -> dict:
"""Get Borg scale information for a given rating"""
table = BORG_ORIGINAL if scale == "original" else BORG_CR10
if rating not in table:
raise ValueError(f"Rating {rating} not valid for {scale} scale")
intensity, hr_pct = table[rating]
return {
"rating": rating,
"scale": scale,
"intensity": intensity,
"hr_percentage": hr_pct,
"estimated_hr": f"~{hr_pct}% max HR"
}
# Monitor heart rate during exercise
def is_moderate_intensity(rating: int, scale: str = "original") -> bool:
"""Check if rating falls in moderate intensity zone"""
if scale == "original":
return 11 <= rating <= 14
return 3 <= rating <= 5
# Usage
info = get_borg_info(13, "original")
print(f"Rating 13: {info['intensity']}, {info['estimated_hr']}")
print(f"Is moderate? {is_moderate_intensity(13)}") # True
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