Understanding the BORG Scale: A Tool for Measuring Your Effort at High Altitudes
This Juli, we are conducting research to explore altitude travelers' knowledge of mountain medicine. We will use the BORG Scale in our questionnaires. We understand that some of you might not be familiar with this scale, so let us explain what it is and how it relates to your physical effort.
What is the BORG Scale?
The BORG scale, developed by the Swedish psychologist Gunnar Borg, is a simple yet effective way to measure your level of exertion during physical activity. It ranges from 6 to 20, where:
- 6 means no exertion at all
- 20 represents maximal exertion
How to use the BORG Scale in this questionnaire
When asked to rate your exertion, think about how you feel your body has ben working to get where you are now. This includes the effort you put into you muscles and how hard you are breathing, how fast your heart is beating, and how tired you feel. Here is a quick guide to help you interpret the scale:
Score | Description |
| 6 - 8 | Very, very light effort (like walking slowly at your own pace) |
| 9 - 10 | Very light effort |
| 11 - 12 | Light effort (comfortable walking pace) |
| 13 - 14 | Somewhat hard effort (brisk walking or light jogging) |
| 15 - 16 | Hard efford (steady, vigorous activity) |
| 17 - 18 | Very hard effort (you can keep, going, but are very tired) |
| 19 - 20 | Very, very hard effort (the hardest you have ever worked) |
Why Use the BORG Scale in Altitude Medicine?
At high altitude, your body works harder due to lower oxygen levels. Monitoring your perceived exertion with the BORG scale can provide valuable insights into how altitude affects your performance and overall well-being. By collecting this data, we can better understand the impact od altitude on different individuals, and this may affect how the Lake Louise Score and Environmental Symptoms Questionnaire are entered.
Participation in our research
If you visit the Gnifetti Hut in the Italian Alps this July, you might be asked to fill out a questionnaire including the BORG Scale. Your input is crucial for our study, and your honest feedback will help us gather accurate data.
Quick Tips for Using the BORG Scale
- Be Honest: There are no right or wrong answers. Your honest assessment is what matters.
- Consider All Factors: Consider your overall effort, not just how your legs feel.
- Practice: Try using the scale during different activities to get a feel for how it works.
We hope this explanation helps you understand the BORG Scale and its importance in our research. Thank you for your participation and contribution!
Stay safe, and enjoy your adventure in the mountains!
