{"id":3458,"date":"2021-03-21T22:39:08","date_gmt":"2021-03-21T21:39:08","guid":{"rendered":"https:\/\/triworx-coaching.com\/?p=3458"},"modified":"2021-03-21T23:15:39","modified_gmt":"2021-03-21T22:15:39","slug":"the-borg-scale","status":"publish","type":"post","link":"https:\/\/triworx-coaching.com\/en\/blog\/2021\/03\/21\/the-borg-scale\/","title":{"rendered":"Standards in Training: The Borg Scale (RPE)"},"content":{"rendered":"

[et_pb_section fb_built=“1″ _builder_version=“4.5.1″ _module_preset=“default“][et_pb_row _builder_version=“4.5.1″ _module_preset=“default“ hover_enabled=“0″ sticky_enabled=“0″][et_pb_column type=“4_4″ _builder_version=“4.5.1″ _module_preset=“default“][et_pb_text _builder_version=“4.9.2″ _module_preset=“default“ hover_enabled=“0″ sticky_enabled=“0″]<\/p>\n

Standards im Training<\/b><\/h1>\n

Die Borg-Skala (RPE)<\/b><\/h2>\n

Fast alle Sportler die heutzutage ambitioniert trainieren, trainieren nach Parametern wie z.B. Herzfrequenz, Leistung (Watt) oder Pace (Geschwindigkeit) und generieren so wertvolle Daten zur Auswertung von Trainings- und Wettkampfleistungen.<\/p>\n

Was dabei h\u00e4ufig vergessen wird, und manchmal sogar verloren geht, ist das eigene K\u00f6rpergef\u00fchl. Zum einen gibt es einem Sicherheit, wenn mal die Technik ausf\u00e4llt, zum anderen, und das ist oft noch wichtiger, hilft es einem die gesammelten Daten \u00fcberhaupt erst bewerten zu k\u00f6nnen. Mit der Borg-Skala haben Sportler ein wichtiges Instrument in der Hand um ihr subjektives Anstrengungsempfinden auf einer einfachen numerischen Skala zu bewerten und damit ihrem Trainer und sich selbst wichtiges Feedback zum Training und Wettkampf zu geben.<\/p>\n

Die Borg-Skala (RPE) bewertet das subjektive Anstrengungsempfinden einer erbrachten Leistung. In den modernen Online-Tools zur Trainingsdatenverwaltung (TrainingPeaks, TodaysPlan, etc.) wird die neueste Borg-Skala mit Werten von 1-10 benutzt, weswegen diese Skala hier vorgestellt werden soll.<\/p>\n

Modifizierte Borg-Skala<\/h3>\n\n\n\n\n\n\n\n\n\n\n\n\n\n
0<\/td>\nRuhe<\/td>\n<\/tr>\n
1<\/td>\nSehr leicht<\/td>\n<\/tr>\n
2<\/td>\nleicht<\/td>\n<\/tr>\n
3<\/td>\nm\u00e4\u00dfig anstrengend<\/td>\n<\/tr>\n
4<\/td>\netwas anstrengend<\/td>\n<\/tr>\n
5<\/td>\nAnstrengend<\/td>\n<\/tr>\n
6<\/td>\n<\/td>\n<\/tr>\n
7<\/td>\nSehr anstrengend<\/td>\n<\/tr>\n
8<\/td>\n<\/td>\n<\/tr>\n
9<\/td>\nSehr sehr anstrengend<\/td>\n<\/tr>\n
10<\/td>\nMaximal Anstrengung, Abbruch<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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Wenn man beginnt die Borg-Skala zu nutzen, kann man sich diese nach jedem Training noch einmal anschauen und die absolvierte Einheit als ganzes oder auch Teile davon (sinnvoll bei Intervallen) f\u00fcr sich anhand der empfunden Anstrengung bewerten.<\/p>\n

Vorteile der Borg-Skala\u00a0<\/h3>\n

Was die Borg-Skala so wertvoll macht ist, dass sich das Anstrengungsempfinden als solches im Erwachsenenalter nicht ver\u00e4ndert, was z.B. f\u00fcr Werte wie Herzfrequenz oder Vo2max nicht gilt.\u00a0 <\/span>Das hei\u00dft, eine Leistung die ein 25-j\u00e4hriger mit z.B. einer 8 bewertet, ist gef\u00fchlt die gleiche Anstrengung, die ein 60-j\u00e4hriger mit ebenfalls einer 8 bewertet. Auch wenn objektive Daten, wie z.B. die Leistung v\u00f6llig voneinander abweichen.\u00a0<\/span><\/p>\n

Die Skala ist dabei einfach zu handhaben. Jeder der diese einmal gesehen hat, kann sie verstehen und benutzen. Damit wird sie sehr gut akzeptiert und weist aufgrund der Einfachheit gleichzeitig eine hohe Validit\u00e4t auf.\u00a0<\/span><\/p>\n

F\u00fcr die Praxis ist dies von gro\u00dfem Nutzen, da mit Hilfe der Borg-Skala Leistungszuw\u00e4chse aufgedeckt werden k\u00f6nnen (z.B. wenn die gleiche Leistung sich wiederholt leichter anf\u00fchlt als in fr\u00fcheren Einheiten), fr\u00fchzeitig negative Ver\u00e4nderungen wie \u00dcbertraining, beginnende Infekte und \u00e4hnliches sichtbar gemacht werden k\u00f6nnen (z.B. wenn die gleiche Leistung sich schwerer anf\u00fchlt), Ausbelastungen erfragt werden k\u00f6nnen sowie Rennen und Intervalle gesteuert werden k\u00f6nnen.<\/p>\n

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\n

„Empfindungen sichtbar machen und dar\u00fcber sprechen, hilft Potentiale zu erkennen und zielgerichtet zu entwickeln. Die Borg-Skala ist ein essentielles Hilfsmittel daf\u00fcr.“<\/p>\n<\/blockquote>\n

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Fazit:<\/h3>\n

Die regelm\u00e4\u00dfige Dokumentation und Bewertung aller Trainingseinheiten und Rennen mit Hilfe der Borg-Skala ist somit ein entscheidendes Hilfsmittel um das Training effizient zu gestalten, Optimierungen fr\u00fchzeitig vornehmen zu k\u00f6nnen und variabel auf sich \u00e4ndernde Rennsituationen reagieren zu k\u00f6nnen.<\/p>\n

Fang am besten heute damit an, die Borg Skala zu nutzen.<\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=“4.5.1″ _module_preset=“default“][et_pb_column type=“4_4″ _builder_version=“4.5.1″ _module_preset=“default“][et_pb_text _builder_version=“4.9.2″ _module_preset=“default“]<\/p>\n

Literatur:<\/p>\n

    \n
  1. Borg G.: Brog\u2018s perceived exertion and pain scales. Human Kinetics, Champaign II., 1998<\/li>\n
  2. Borg G Anstrengungsempfinden und k\u00f6rperliche Aktivit\u00e4t. Deutsch. \u00c4rzteblatt 101 (2004) A1016-1021<\/li>\n<\/ol>\n

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    Almost all athletes who train ambitiously nowadays train according to parameters such as heart rate, power (watts) or pace (speed) and thus generate valuable data for evaluating training and competition performance.<\/p>\n

    What is often forgotten, and sometimes even lost, is one's own body awareness. On the one hand, it gives you confidence if the technology fails, and on the other hand, and this is often even more important, it helps you to be able to evaluate the collected data in the first place. With the Borg scale, athletes have an important tool in their hands...<\/p>","protected":false},"author":1,"featured_media":1135,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-3458","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allgemein"],"yoast_head":"\nStandards im Training: Die Borg-Skala (RPE) - triworx coaching<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/triworx-coaching.com\/en\/blog\/2021\/03\/21\/the-borg-scale\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Standards im Training: Die Borg-Skala (RPE) - triworx coaching\" \/>\n<meta property=\"og:description\" content=\"Fast alle Sportler die heutzutage ambitioniert trainieren, trainieren nach Parametern wie z.B. Herzfrequenz, Leistung (Watt) oder Pace (Geschwindigkeit) und generieren so wertvolle Daten zur Auswertung von Trainings- und Wettkampfleistungen. Was dabei h\u00e4ufig vergessen wird, und manchmal sogar verloren geht, ist das eigene K\u00f6rpergef\u00fchl. Zum einen gibt es einem Sicherheit, wenn mal die Technik ausf\u00e4llt, zum anderen, und das ist oft noch wichtiger, hilft es einem die gesammelten Daten \u00fcberhaupt erst bewerten zu k\u00f6nnen. 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