Yaya gajiyar da kake ji idan kana motsa jiki? Bari mu gano ainihin menene Rate of Perceived Exertion (RPE)!

Idan kana gudu a wurin motsa jiki, ko kana hawa babur, ko ma kana tafiya cikin sauri a cikin lambun, sai ka ji gajiya, ko ba haka ba? Wasu kwanaki za ka yi tunani, "Kai, na gaji sosai a yau." Wasu kwanaki za ka ji, "Oh, ban gaji sosai a yau ba." Wannan shine matakin aikin da kake ji, wanda kawai za mu yi magana a kai a matsayin 'Rate of Perceived Exertion (RPE). Bari mu dubi menene shi, yadda ake auna shi, da kuma wanda yake da muhimmanci a gare shi.

Menene ainihin RPE?

A taƙaice dai, RPE yana nuna irin wahalar da kake ji da kuma gajiyar da kake ji idan ka yi motsa jiki. Wannan abu ne da ya shafi kanka. Wannan yana nufin ba ka jin irin gajiyar da nake ji idan ina yin motsa jiki iri ɗaya. RPE ɗinka shine gajiyar da kake ji.

An fara gabatar da manufar RPE a shekarun 1960 ta wani mai bincike ɗan ƙasar Sweden mai suna Gunnar Borg. Shi ya sa wani lokacin ake kiransa "ƙimar Borg ta aikin da ake tsammani." Ba sai an yi amfani da kalmomi masu daɗi ba, bari mu kira shi RPE.

Waɗanne abubuwa ne ke ƙayyade RPE?

Akwai abubuwa da dama da ke tantance ko motsa jiki yana jin "wahala" ko "sauƙi." Manyan abubuwan da ke tantance ƙimar RPE sune:

• Yawan numfashinka: Yaya zafin numfashinka yake, ko kana fuskantar wahalar numfashi, ko kuma ko za ka iya numfashi yadda ya kamata.
• bugun zuciyarka: Saurin bugun kirjinka. Shin bugun yana da sauri ko kuma a cikin natsuwa?
• Gajiya a tsoka: Shin tsokoki a gaɓoɓinka suna ciwo, suna yin suma, ko kuma suna jin gajiya sosai har ba za su iya motsa jiki ba?
• Nawa kake gumi: ko kana gumi da yawa, ko kaɗan, ko ba haka ba kwata-kwata.

Duk waɗannan idan aka haɗa su za ka ji kamar "Na yi motsa jiki sosai a yau" ko kuma "Ban yi motsa jiki sosai a yau ba."

Wanene yake da muhimmanci a sani game da wannan RPE?

A gaskiya ma, yana da amfani ga duk wanda ke motsa jiki ya san RPE, amma ga wasu mutane yana da matuƙar muhimmanci.

• Ga mutanen da ke fama da wasu cututtukan zuciya da jijiyoyin jini: Misali, mutanen da ke fama da cututtuka kamar hawan jini waɗanda ke shan magunguna da ke rage bugun zuciyarsu za su iya amfani da RPE don taimaka musu su ga ko suna motsa jiki fiye da yadda ya kamata. Irin waɗannan mutanen bai kamata su sanya musu nauyi mai yawa ba.
• Ga waɗanda suka fara motsa jiki: Idan kai sabon shiga ne a tseren keke, gudu, ko iyo, RPE zai iya taimaka maka ka fahimci irin ƙarfin da jikinka zai iya jurewa.
• Ga waɗanda ke horo don wani gasa ta musamman: Wannan yana da mahimmanci ga wanda ke horo don wasanni kamar gudu na marathon, kurket, ko ƙwallon ƙafa don sarrafa ƙarfin horonsa yadda ya kamata.
• Ga waɗanda ke ƙoƙarin ƙara ƙarfin motsa jiki:Idan kana son ƙara ƙarfin jikinka ko ƙona ƙarin kalori, za ka iya duba RPE don ƙara ƙarfin motsa jikinka a hankali.
• Ga waɗanda ke murmurewa daga rauni ko rashin lafiya: Ko bayan haɗari ko babban tiyata, RPE yana taimakawa wajen kiyaye jiki a matakin da ya dace ba tare da yin aiki mai yawa ba.
• Ga waɗanda likita ya shawarce su da su ci gaba da kasancewa a wani matakin bugun zuciya: Wani lokaci likitanka zai gaya maka ka kiyaye bugun zuciyarka a wannan matakin yayin motsa jiki. Hakanan yana da mahimmanci ka san RPE a wannan lokacin.

Ka yi tunanin kana da wani aboki wanda ke da hawan jini. Likitan ya gaya masa ya ɗan yi tafiya kaɗan kowace rana, amma kada ya matsa masa har ya gaji. Zai iya amfani da wannan hanyar RPE don daidaita saurin tafiya bisa ga yadda yake jin gajiya.

Wadanne hanyoyi ake bi don auna RPE?

Akwai manyan nau'ikan ma'aunin RPE guda biyu don auna ƙarfin, ko taurin kai, na motsa jikinka. Duk waɗannan suna ba ka lamba don yadda kake ji lokacin da kake motsa jiki.

1. Sikelin RPE na Borg (`(Sikelin RPE na Borg)`)

Wannan shine ma'auni na farko da Mr. `(Gunnar Borg) da aka ambata ya gabatar. Yana da lambobi daga 6 zuwa 20 .

• Lamba ta 6 tana nufin babu ƙoƙari, kamar kana zaune a kujera.
• Lamba ta 20 ita ce ƙarfin motsa jiki. Yana nufin cewa ka gaji sosai har ba za ka iya yin wannan motsa jiki ba ko da milimita ɗaya fiye da haka.
• Ana ɗaukar ƙimar da ke tsakanin 12 zuwa 14 a matsayin matsakaici, ma'ana matakin motsa jiki ne mai wahala da jurewa. Wannan shine matakin da aka fi ba da shawarar ga babba mai lafiya.

Ka yi tunanin, kana yawo a cikin lambun, kana magana da aboki. Wataƙila yana kusa da 9-11. Kana tafiya da sauri kaɗan, kana numfashi kaɗan, amma za ka iya magana. Wataƙila 12-14 ne. Kana gudu, kana gaji sosai, kuma ba ka iya faɗin ko da kalma ɗaya ba. Wataƙila yana kusa da 17-19.

An tsara wannan ma'aunin ne don ya yi daidai da bugun zuciyarka. Misali, idan ka zaɓi RPE na 13, bugun zuciyarka na iya kaiwa kusan bugun 130 a minti ɗaya. Duk da haka, wannan ba iri ɗaya bane ga kowa, kuma ya bambanta dangane da shekaru da lafiya.

2. Sikelin RPE na Borg CR10 da aka gyara (`(Sikelin RPE na Borg CR10 da aka gyara)`)

Wannan sigar da aka ɗan gyara ta ma'aunin da ya gabata ce. Tana da lambobi daga 0 zuwa 10 .

• Lambar 0 tana nufin babu ƙoƙari, kamar kasancewa cikin hutawa.
• Lambar 10 tana nufin matsakaicin ƙoƙari. Yana nufin amfani da kowace digo na ƙarshe na kuzari a jiki.

Ana amfani da wannan ma'aunin CR10 sau da yawa don tantance RPE dangane da saurin numfashi, ko ƙarancin numfashi.

To yanzu tambayar ita ce, wanne daga cikin waɗannan ma'auni biyu ya fi kyau?

Ya dogara da yanayin motsa jikinka.

• Idan kana yin motsa jiki na zuciya, kamar gudu, tsalle, ko keke, kuma kana son kula da bugun zuciyarka, ya fi kyau ka yi amfani da tsohon ma'aunin Borg RPE (6-20) .
• Idan kuna yin motsa jiki ko motsa jiki na ƙarfafa jiki, kamar ɗaga nauyi, sabon "Modified Borg CR10 RPE ma'auni" (0-10) ya fi dacewa.

Yadda ake amfani da sikelin RPE?

Abu ne mai sauƙi. Yayin da kake motsa jiki, ka kimanta kanka yadda kake ji. Sannan ka zaɓi lamba a kan sikelin da ya dace (6-20 ko 0-10) wadda ta fi dacewa da kai. Wannan zai ba ka damar ƙara ko rage ƙarfin motsa jikinka bisa ga burinka.

Misali, idan burinka shine yin motsa jiki mai matsakaicin ƙarfi (kimanin 12-14 akan sikelin Borg RPE):

• Idan kana jin cewa abubuwa kamar saurin numfashinka da gajiyar tsoka ba su da sauƙi (kamar ƙasa da 9 a kan "ma'aunin Borg RPE"), ƙara saurin ko ƙarfin motsa jikinka kaɗan.
• Idan kana numfashi da ƙarfi, kana gumi sosai, zuciyarka tana bugawa da sauri, ko kuma tsokoki suna ciwo sosai (kamar sama da 17 a sikelin Borg RPE), rage ƙarfin motsa jikinka kaɗan.
• Idan ka ji kamar gajiya ce kamar yadda ka yi tsammani, ka ci gaba da tafiya.

Abu mafi mahimmanci shine sauraron jikinka, kuma RPE kayan aiki ne kawai don taimaka maka yin hakan.

Ta yaya likitoci ke amfani da ma'aunin RPE?

Likitoci da kwararrun likitoci suna amfani da ma'aunin RPE don tantance lafiyar zuciyarka da huhunka, da kuma lafiyar jikinka gaba daya.

Misali, shin kun taɓa yin "gwajin damuwa na motsa jiki"? Ya ƙunshi auna bugun zuciyarku yayin da kuke motsa jiki a kan injin motsa jiki ko keken motsa jiki. A wannan lokacin, likitanku zai iya tambayar ku, "Yaya kuke jin zafi?" kuma ya rubuta RPE ɗinku. Wannan zai iya taimakawa wajen gano wasu cututtukan zuciya.

Ma'aikatan kiwon lafiya waɗanda ke amfani da ma'aunin RPE sun haɗa da:

• Likitocin zuciya
• Kwararrun likitocin gyaran zuciya
• Masana motsa jiki
• Masu ilimin motsa jiki
• Masana cututtukan huhu
• Kwararrun likitocin gyaran huhu

Yaya daidaiton ma'aunin RPE yake da gaske?

Wannan tambaya ce mai kyau. Tunda RPE ma'auni ne da kai ke bayar da rahoto a kai , wani lokacin ƙila ba za ka tantance kanka daidai ba.

• Mutumin da ba shi da sabon motsa jiki zai iya jin kamar yana yin aiki fiye da yadda bugun zuciyarsa ko numfashinsa ke nunawa. Ko da ƙaramin ƙoƙari zai iya zama abin mamaki.
• Haka kuma, ɗan wasa mai ƙarfin jiki, mai motsa jiki akai-akai zai iya tunanin, "Wannan abu ne na al'ada a gare ni," ko da yake yana kan matakin RPE mafi girma.

To wannan ba ya aiki?

A'a. Ma'aunin RPE hanya ce mai kyau ta samun kyakkyawar fahimta game da motsa jiki da ƙoƙari. Ainihin bugun zuciyarka na iya bambanta dangane da shekarunka, matakin lafiyarka gaba ɗaya, da duk wani magani da kake sha.

Abu mafi mahimmanci shine, wannan hanya ce mai kyau da sauƙi don sauraron jikinka da kuma sarrafa ƙarfin motsa jikinka, koda ba tare da na'urar fasaha kamar agogon motsa jiki ba.

Idan kana da wata damuwa game da bugun zuciyarka ko juriyarka, ka tabbata ka yi magana da likitanka.

Abu mafi muhimmanci da muke son mu ɗauka daga wannan labarin shine

To, ina fatan yanzu kuna da kyakkyawar fahimta game da RPE (Rate of Perceived Exertion) da muka yi magana a kai a yau.

• RPE hanya ce mai sauƙi ta auna ƙarfin da kake ji idan kana motsa jiki. Ba ya buƙatar kayan aiki masu kyau, kawai yadda kake ji ne ke da muhimmanci.
• Wannan yana ba ku damar inganta shirin motsa jikin ku, kiyaye shi a matakin ɗaya, ko ma rage shi kaɗan idan ya cancanta.
• Likitan ku zai iya gaya muku ku yi amfani da wannan ma'aunin RPE, musamman idan kuna da cututtukan zuciya ko matsalolin numfashi.
• Ma'aunin Borg RPE (6-20) da kuma ma'aunin RPE na Borg CR10 da aka gyara (0-10) gabaɗaya hanyoyi ne masu kyau don taimaka muku tantance yadda jikinku ke aiki da ƙarfi. Zaɓi ma'aunin da ya fi dacewa da buƙatunku.

Don haka, a lokaci na gaba da za ku yi motsa jiki, ku saurari jikinku. Yaya kuke ji? RPE zai jagorance ku!

` Motsa jiki, gajiya, RPE, sikelin Borg, bugun zuciya, motsa jiki, lafiya