Sɛ woteɛteɛ w’apɔw mu a, wote brɛ dɛn? Momma yɛnhwehwɛ nea Rate of Perceived Exertion (RPE) yɛ ankasa!

Sɛ woretu mmirika wɔ apɔw-mu-teɛteɛ dan mu, wote sakre so, anaasɛ worekɔ turo no mu ntɛmntɛm mpo a, wote nka sɛ woabrɛ, ɛnte saa? Nna bi wɔ hɔ a wobɛdwene sɛ, "Wow, mabrɛ ankasa nnɛ." Nna foforo nso wobɛte nka sɛ, "Oh, memmrɛ saa nnɛ." Ɛno ne mmɔdenbɔ dodow a wote nka, a yɛbɛka ho asɛm kɛkɛ sɛ `Rate of Perceived Exertion (RPE). Momma yɛnhwɛ nea ɛyɛ, sɛnea wɔsusuw, ne onii ko a ɛho hia ma no.

Dɛn ankasa ne RPE?

Sɛ yɛbɛka no tiawa a, RPE yɛ nea ɛkyerɛ sɛnea woyɛ den ne sɛnea wobrɛ bere a woreyɛ apɔw-mu-teɛteɛ no. Eyi yɛ ankorankoro asɛm ankasa. Ɛno kyerɛ sɛ wonte ɔbrɛ nka te sɛ me bere a woreyɛ apɔw-mu-teɛteɛ koro no ara no. Wo RPE ne ɔbrɛ a wote nka.

Swedenni nhwehwɛmufo bi a wɔfrɛ no Gunnar Borg na odii kan de RPE adwene no bae wɔ 1960 mfe no mu. Ɛno nti na ɛtɔ mmere bi a wɔfrɛ no "Borg's rating of perceived exertion." Ɛho nhia sɛ yɛde nsɛmfua a ɛyɛ fɛ bɛba, momma yɛmfrɛ no RPE kɛkɛ.

Nneɛma bɛn na ɛkyerɛ RPE?

Nneɛma pii wɔ hɔ a ɛkyerɛ sɛ ebia apɔw-mu-teɛteɛ bi te nka sɛ "ɛyɛ den" anaasɛ "ɛnyɛ mmerɛw." Nneɛma titiriw a ɛkyerɛ RPE bo a ɛsom ne:

• Wo home: Sɛnea worehome denneennen, sɛ ebia ɛyɛ den ma wo sɛ wobɛhome, anaa sɛ ebia wubetumi ahome sɛnea ɛsɛ.
• Wo koma bɔ: Sɛnea wo koko bɔ denneennen. So ɛrebɔ ntɛmntɛm paa anaasɛ ɛrebɔ ntɛmntɛm?
• Ntini mu ɔbrɛ: So ntini a ɛwɔ wo nsa ne wo ho no yɛ wo yaw, ɛyɛ mmerɛw, anaasɛ wote nka sɛ woabrɛ dodo sɛ wobɛteɛteɛ w’apɔw mu bio?
• Sɛnea wo ho fifiri te: sɛ́ wo ho fifiri pii, kakra, anaasɛ ɛnte koraa.

Eyi nyinaa a wɔaka abom no ma wote nka sɛ "Meteɛteɛɛ me ho pii nnɛ" anaasɛ "manteɛteɛ m'apɔw mu sɛnea ɛsɛ nnɛ."

Hena na ɛho hia sɛ wuhu fa saa RPE yi ho?

Nokwarem no, mfaso wɔ so ma obiara a ɔteɛteɛ n’apɔw mu sɛ obehu RPE, nanso wɔ nnipa binom fam no, ɛho hia titiriw.

• Wɔ nnipa a wɔwɔ koma ne ntini mu nyarewa ahorow bi fam no: Sɛ nhwɛso no, nnipa a wɔwɔ tebea horow te sɛ mogya mmoroso a wɔnom nnuru a ɛma wɔn koma bɔ so tew no betumi de RPE adi dwuma de aboa wɔn ma wɔahu sɛ wɔreyɛ apɔw-mu-teɛteɛ a ɛboro wɔn anohyeto so anaa. Ɛnsɛ sɛ nnipa a wɔte saa de nhyɛso pii ba wɔn nipadua so.
• Wɔn a wɔyɛ foforo wɔ apɔw-mu-teɛteɛ mu no fam: Sɛ woyɛ foforo wɔ sakre, mmirikatu, anaa asuguare mu a, RPE betumi aboa wo ma woate sɛnea wo nipadua tumi di ho dwuma no ase.
• Wɔn a wɔretete wɔn ho ama akansi pɔtee bi no: Eyi ho hia ma obi a ɔretete ne ho ama agumadi bi te sɛ mmirikatu a ɛyɛ den, kriket, anaa bɔɔlbɔ na ama watumi adi ne ntetee no mu den so yiye.
• Wɔn a wɔrebɔ mmɔden sɛ wɔbɛma apɔw-mu-teɛteɛ mu ayɛ den no fam no:Sɛ wopɛ sɛ wo nipadua no ahoɔden yɛ kɛse anaasɛ wohyew calories pii a, wubetumi ahwɛ RPE no na ama w’apɔw-mu-teɛteɛ no mu ayɛ den nkakrankakra.
• Wɔ wɔn a wɔrenya ahoɔden afi opira anaa yare bi mu no fam no: Sɛ́ ebia akwanhyia anaa oprehyɛn kɛse bi akyi no, RPE boa ma nipadua no kɔ so yɛ nea ɛfata a ɛnnyɛ adwuma mmoroso.
• Wɔn a oduruyɛfo bi atu wɔn fo sɛ wɔntra koma bɔ dodow pɔtee bi mu no: Ɛtɔ mmere bi a wo duruyɛfo bɛka akyerɛ wo sɛ ma wo koma bɔ saa bere a woreyɛ apɔw-mu-teɛteɛ no. Ɛho hia nso sɛ wobɛhu RPE saa berɛ no.

Fa no sɛ wowɔ w’adamfo bi a ne mogya mmoroso. Oduruyɛfo no aka akyerɛ no sɛ ɔnnantew kakra da biara, nanso ɛnsɛ sɛ ɔpia ne ho ma ɔbrɛ. Obetumi de saa RPE kwan yi ayɛ nsakrae wɔ ahoɔhare a ɔde nantew no mu a egyina sɛnea ɔbrɛ no so.

Akwan bɛn na ɛwɔ hɔ a wɔfa so susuw RPE?

RPE nsenia ahorow atitiriw abien na ɛwɔ hɔ a wode susuw sɛnea w’apɔw-mu-teɛteɛ no mu yɛ den, anaasɛ sɛnea ɛyɛ katee no. Eyinom abien nyinaa ma wunya akontaahyɛde bi a ɛkyerɛ sɛnea wote nka bere a woteɛteɛ w’apɔw mu no.

1. Borg RPE nsenia (`(Borg RPE nsenia)`) .

Eyi ne nsenia a edi kan a Owura `(Gunnar Borg) a yɛadi kan aka ne ho asɛm no de bae. Ɛwɔ nɔma ahorow fi 6 kosi 20 .

• Number 6 kyerɛ sɛ wommɔ mmɔden biara, te sɛ nea wote akongua so.
• Dodow 20 no yɛ mmɔdenbɔ a ɛsen biara. Ɛkyerɛ sɛ woabrɛ araa ma wuntumi nyɛ saa apɔw-mu-teɛteɛ no milimita biako mpo bio.
• Wɔtaa bu bo a ɛwɔ 12 kosi 14 sɛ ɛyɛ nea ɛkɔ fam, a ɛkyerɛ sɛ ɛyɛ apɔw-mu-teɛteɛ a ɛyɛ den a ɛkɔ fam, a wotumi gyina ano. Eyi ne dodow a wɔtaa kamfo kyerɛ ɔpanyin a ɔwɔ apɔwmuden.

Fa no sɛ, worekyinkyin turo no mu, na wo ne w’adamfo bi rekasa. Ebia ɛbɛyɛ bɛyɛ 9-11. Worenam ntɛmntɛm kakra, worehome denneennen kakra, nanso wubetumi akasa. Ebia ɛbɛyɛ 12-14. Woretu mmirika, woabrɛ paa, na wuntumi nka asɛm biara. Ebia ɛbɛyɛ bɛyɛ 17-19.

Wɔayɛ saa nsenia yi sɛnea ɛbɛyɛ a ɛne wo koma bɔ bɛyɛ pɛ. Sɛ nhwɛso no, sɛ wopaw RPE a ɛyɛ 13 a, ebia wo koma bɔ bɛyɛ 130 simma biara. Nanso, eyi nyɛ ade koro wɔ obiara fam, na ɛsono sɛnea mfe a wadi ne akwahosan te.

2. Borg CR10 RPE nsenia a wɔasesa (`(Borg CR10 RPE nsenia a wɔasesa)`) .

Eyi yɛ nsenia a atwam no fã a wɔayɛ mu nsakrae kakra. Ɛwɔ nɔma ahorow fi 0 kosi 10 .

• Nnɔmba 0 kyerɛ sɛ wɔremmɔ mmɔden biara, te sɛ nea obi regye w’ahome.
• Akontaabu 10 kyerɛ mmɔdenbɔ a ɛsen biara, nea ɛsen biara. Ɛkyerɛ sɛ wode ahoɔden a etwa to biara a ɛwɔ nipadua no mu bedi dwuma.

Wɔtaa de CR10 nsenia yi di dwuma de kyerɛ RPE a egyina wo home dodow, anaa ahome a ɛyɛ tiaa so.

Afei asɛmmisa no ne sɛ, nsenia abien yi mu nea ɛwɔ he na eye?

Egyina sɛnea w’apɔw-mu-teɛteɛ te so ankasa.

• Sɛ woreyɛ cardio apɔw-mu-teɛteɛ, te sɛ mmirikatu, ahuruhuruw, anaa sakre so, na wopɛ sɛ w’ani si wo koma bɔ so a, ɛbɛyɛ papa sɛ wode Borg RPE nsenia dedaw no bedi dwuma (6-20) .
• Sɛ woreyɛ nipadua mu ahoɔden anaa ahoɔden ntetee, te sɛ nneɛma a emu duru so a, ``Modified Borg CR10 RPE nsenia`` foforo (0-10) no fata kɛse.

Ɔkwan bɛn so na wɔde RPE nsenia no bedi dwuma?

Ɛyɛ mmerɛw yiye. Bere a woreyɛ apɔw-mu-teɛteɛ no, fa sɛnea wote nka no to wo ho so. Afei paw nɔma a ɛwɔ nsenia a ɛfata (6-20 anaa 0-10) a ɛfata wo yiye. Eyi bɛma woatumi agyina wo botae ahorow so ama w’apɔw-mu-teɛteɛ no mu ayɛ den anaasɛ wobɛtew so.

Sɛ nhwɛso no, sɛ wo botae ne sɛ wode wo ho bɛhyɛ apɔw-mu-teɛteɛ a emu yɛ den mu (bɛyɛ 12-14 wɔ Borg RPE nsenia so) a:

• Sɛ wote nka sɛ nneɛma te sɛ wo home ntɛmntɛm ne wo ntini mu ɔbrɛ yɛ hare yiye (te sɛ nea ennu 9 wɔ ``Borg RPE nsenia'' so) a, ma ahoɔhare anaa ahoɔden a wode teɛteɛ w'apɔw mu no nkɔ soro kakra.
• Sɛ worehome denneennen, wo ho fifiri pii, wo koma rebɔ ntɛmntɛm, anaasɛ wo ntini mu yɛ wo yaw kɛse (te sɛ nea ɛboro 17 wɔ Borg RPE nsenia so) a, tew w’apɔw-mu-teɛteɛ no mu den kakra.
• Sɛ wote nka sɛ woabrɛ sɛnea wususuwii no pɛpɛɛpɛ a, kɔ so tu mmirika.

Ade a ɛho hia sen biara ne sɛ wubetie wo nipadua, na RPE yɛ adwinnade a ɛbɛboa wo ma woayɛ saa ara kwa.

Ɔkwan bɛn so na nnuruyɛfo de RPE nsenia no di dwuma?

Nnuruyɛfo ne akwahosan ho adwumayɛfo nso de RPE nsenia no di dwuma de hwɛ wo koma ne w’ahurututu akwahosan, ne wo nipadua mu ahoɔden nyinaa.

Sɛ nhwɛso no, so woayɛ ``Apɔw-mu-teɛteɛ adwennwen sɔhwɛ'' pɛn? Nea ɛka ho ne sɛ wubesusuw wo koma bɔ bere a woreteɛteɛ w’apɔw mu wɔ treadmill anaa sakre a wode teɛteɛ w’apɔw mu so no. Saa bere no mu no, ebia wo duruyɛfo bebisa wo sɛ, "Wo ho yɛ den dɛn?" na kyerɛw wo RPE no. Eyi betumi aboa ma wɔahu komayare ahorow bi.

Akwahosan ho adwumayɛfo a wɔde RPE nsenia no di dwuma no bi ne:

• Koma ho aduruyɛfo
• Koma mu ayaresa ho abenfo
• Apɔw-mu-teɛteɛ ho animdefo
• Apɔw-mu-teɛteɛ ho animdefo
• Ahurututu ho animdefo
• Ahurututu mu ayaresa ho abenfo

RPE nsenia no yɛ pɛpɛɛpɛ dɛn ankasa?

Eyi yɛ asɛmmisa pa. Esiane sɛ RPE yɛ ade a obi ankasa bɔ ho amanneɛ nti , ɛtɔ mmere bi a ebia worensusuw wo ho yiye.

• Ebia obi a ɔyɛ foforo wɔ apɔw-mu-teɛteɛ mu no bɛte nka sɛ ɔrebɔ mmɔden kɛse sen sɛnea ne koma bɔ anaa ne home kyerɛ. Sɛ wobɔ mmɔden kakra mpo a, ebetumi ate nka sɛ ɛyɛ den.
• Afei nso, ebia ogumadifo a ɔte apɔw yiye na ɔteɛteɛ n’apɔw mu daa besusuw sɛ, "Eyi yɛ ade a ɛfata ma me," bere mpo a wɔwɔ wɔn RPE dodow a ɛsen biara mu no.

Enti eyi ntumi nyɛ adwuma?

Dabi, RPE nsenia no yɛ ɔkwan pa a wobɛfa so anya nipadua mu mmɔdenbɔ ne mmɔdenbɔ ho adwene pa. Wo koma bɔ ankasa betumi ayɛ soronko a egyina mfe a woadi, sɛnea wo ho yɛ den nyinaa, ne nnuru biara a wonom so.

Ade a ɛho hia ne sɛ, eyi yɛ ɔkwan kɛse a ɛnyɛ den a wobɛfa so atie wo nipadua na woadi w’apɔw-mu-teɛteɛ no mu den so, mpo a wunni tech gadget te sɛ fitness watch.

Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ wo koma bɔ anaa wo boasetɔ ho a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa.

Adeɛ a ɛho hia paa a yɛpɛ sɛ yɛde kɔ fie firi saa asɛm yi mu ne

Okay, enti mewɔ anidaso sɛ seesei woanya adwene pa wɔ RPE (Rate of Perceived Exertion) a yɛkaa ho asɛm nnɛ no ho.

• RPE yɛ ɔkwan tiawa a wobɛfa so asusuw sɛnea wote nka sɛ wo ho yɛ den bere a woteɛteɛ w’apɔw mu no. Ɛnhwehwɛ sɛ wode nnwinnade a ɛyɛ fɛ biara di dwuma, ɛyɛ sɛnea wote nka ara kwa na ɛho hia.
• Eyi ma wutumi tu mpɔn wɔ w’apɔw-mu-teɛteɛ nhyehyɛe no mu, kɔ so yɛ nea ɛfata, anaasɛ mpo sɛ ɛho hia a, wobɛtew so kakra.
• Ebia wo duruyɛfo nso bɛka akyerɛ wo sɛ fa RPE nsenia yi di dwuma, titiriw sɛ wowɔ komayare anaa ɔhome mu haw a.
• Borg RPE nsenia (6-20) ne Modified Borg CR10 RPE nsenia (0-10) nyinaa taa yɛ akwan a ɛyɛ pɛpɛɛpɛ a ɛbɛboa wo ma woasusuw sɛnea wo nipadua reyɛ adwumaden no ho. Paw nsenia a ɛfata w’ahiade yiye.

Enti, bere foforo a wobɛteɛteɛ w’apɔw mu no, tie wo nipadua. Wote nka dɛn? RPE no bɛkyerɛ wo kwan!

` Apɔw-mu-teɛteɛ, ɔbrɛ, RPE, Borg nsenia, koma bɔ, apɔwmuden, akwahosan