We yu de rɔn na di jim, rayd baysikul, ɔ ivin waka kwik kwik wan rawnd di gadin, yu kin fil taya, nɔto so? Som dez yu go tink se, "Wow, a rili taya tide." Ɔda de dɛn yu go fil se, "O, a nɔ taya so tide." Dat na di lεvεl fכ εksεsayz we yu de fil, we wi go jכs tכk bכt as `Rate of Perceived Exertion (RPE). Lɛ wi tek tɛm luk wetin i bi, aw dɛn de mɛzhɔ am, ɛn udat i impɔtant to.
Wetin na RPE rili?
Fɔ tɔk am simpul wan, RPE na fɔ no aw yu kin fil tranga ɛn aw yu taya we yu de du ɛksɛsayz. Dis na tin we pɔsin kin rili du. Dat min se yu nɔ de fil di sem taya lɛk aw a kin fil we a de du di sem ɛgzampul. Yu RPE na di taya we yu de fil.
Di kɔnsɛpt fɔ RPE bin fɔs introdyus insay di 1960 dɛm bay wan Swedish risachman we nem Gunnar Borg. Na dat mek sɔmtɛm dɛn kin kɔl am "Borg's rating of perceived exertion." No nid fo fansi wod, mek wi jos kol am RPE.
Us tin dɛn de sho di RPE?
difrεn tin dεm de we de sho if εksεsayz de fil "had" כ "easy." Di men tin dɛn we de sho di RPE valyu na:
- Yu brith rit: Aw yu de blo tranga wan, if yu gɛt prɔblɛm fɔ blo, ɔ if yu ebul fɔ blo nɔmal wan.
- Yu at rit: Na di rit we yu chɛst de bit. I de bit rili fast ɔ i de bit am ɔltɛm?
- Mɔsul dɛn taya: Di mɔsul dɛn na yu an ɛn fut dɛn kin at, dɛn kin swɛ, ɔ yu kin fil taya tumɔs fɔ ɛksesaiz igen?
- Aw yu de swet: if yu de swet bɔku, smɔl, ɔ nɔ swet atɔl.
Ɔl dis we dɛn put togɛda de mek yu fil lɛk se "A bin ɛksɛsayz bɔku tide" ɔ "A nɔ bin ɛksɛsayz inof tide."
Udat i impɔtant fɔ no bɔt dis RPE?
Infakt, i fayn fɔ ɛnibɔdi we de du ɛksɛsayz fɔ no bɔt RPE, bɔt fɔ sɔm pipul dɛn i impɔtant mɔ.
- Fɔ pipul dɛm wae gɛt sɔm kayn sik dɛm wae gɛt dis sik: Fɔ ɛgzampul, pipul dɛm wae gɛt sɔm kayn sik lɛk ay blɔd prɛshɔn wae de tek mɛrɛsin wae de mek dɛn at rit kin yuse RPE fɔ ɛp dɛm fɔ si if dɛn de du ɛksɛsayz pasmak. Dɛn kayn pipul ya nɔ fɔ put bɔku strɛs pan dɛn bɔdi.
- Fɔ di wan dɛn we nyu fɔ ɛksesaiz: If yu na nyu pɔsin fɔ bayk, rɔn, ɔ swim, RPE kin ɛp yu fɔ ɔndastand aw yu bɔdi kin ebul fɔ du.
- Fɔ di wan dɛn we de tren fɔ wan patikyula kɔmpitishɔn: Dis impɔtant fɔ pɔsin we de tren fɔ wan spɔt lɛk fɔ rɔn maratɔn, kriket, ɔ futbɔl fɔ kɔntrol di kayn we aw dɛn de tren fayn fayn wan.
- Fɔ di wan dɛn we de tray fɔ mek dɛn ebul fɔ du ɛksɛsayz mɔ:If yu want fɔ mek yu bɔdi gɛt mɔ trɛnk ɔ fɔ bɔn mɔ kalori, yu kin luk di RPE fɔ mek yu ɛksɛsayz smɔl smɔl.
- Fɔ di wan dɛn we de wɛl frɔm injuri ɔ sik: Ilɛksɛf afta aksidɛnt ɔ big ɔpreshɔn, RPE de ɛp fɔ mek di bɔdi de na di rayt lɛvul we i nɔ de tray pasmak.
- Fɔ di wan dɛn we dɔktɔ dɔn advays fɔ de na wan patikyula at rit rɛnj: Sɔntɛnde yu dɔktɔ go tɛl yu fɔ kip yu at rit na dis lɛvɛl we yu de du ɛksɛsayz. I impɔtant bak fɔ no bɔt RPE da tɛm de.
Imajin se yu gɛt yu padi we gɛt ay blɔd prɛshɔn. Di dɔktɔ dɔn tɛl am fɔ waka smɔl ɛvride, bɔt nɔ fɔ push insɛf te i taya. I kin yuz dis RPE we fɔ ajɔst in spid we i de waka bay aw i taya.
Us we dɛn de fɔ mɛzhɔ RPE?
Tu men kayn RPE skel de fɔ no aw yu de du ɛksɛsayz, ɔ aw i at. Dɛn tu tin ya de gi yu nɔmba fɔ aw yu de fil we yu de ɛksesaiz.
1. Borg RPE skel (`(Borg RPE skel)`) .
Dis na di fɔs skel we di Mista `(Gunnar Borg) we wi bin dɔn tɔk bɔt bin introduks. I gɛt nɔmba dɛn frɔm 6 to 20 .
- Nɔmba 6 min se nɔ tray, lɛk se yu sidɔm na chia.
- Di nɔmba 20 na di maksimal ɛksashɔn. I min se yu taya sote yu nɔ go ebul fɔ du da ɛgzampul de ivin wan milimita mɔ.
- wan valyu bitwin 12 εn 14 dεn kin jεnarali kכnsidr am as mכdarεt, we min se na mכdarεt difεl, tכlerεbl lεvεl fכ εksεsayz. Dis na di lɛvɛl we dɛn kin rɛkɔmɛnd fɔ big pɔsin we gɛt wɛlbɔdi.
Imajin, yu de waka rawnd di gadin, de tɔk to yu padi. I kin bi arawnd 9-11. Yu de waka fast smɔl, yu de blo tranga wan, bɔt yu kin tɔk. I kin bi se na 12-14. Yu de rɔn, yu taya bad bad wan, ɛn yu nɔ ebul fɔ tɔk wan wɔd. I kin bi arawnd 17-19.
Dis skel de fɔ roughly kɔrɛlat wit yu at rit. Fɔ ɛgzampul, if yu pik RPE we na 13, yu at kin bit lɛk 130 bit pan minit. Bɔt dis nɔr kin bi di sem fɔ ɔlman, ɛn i kin difrɛn fɔ di ej ɛn wɛl bɔdi.
2. Modifyed Borg CR10 RPE skel (`(Modifyed Borg CR10 RPE skel)`)
Dis na wan we we dɛn dɔn chenj smɔl pan di skel we bin de bifo. I gɛt nɔmba dɛn frɔm 0 to 10 .
- Di nɔmba 0 min se nɔ fɔ tray, lɛk fɔ rɛst.
- Di nɔmba 10 min maksimam, maksimal ɛfɔt. I min se yu fɔ yuz ɛvri las drɔp pan ɛnaji na di bɔdi.
Bɔku tɛm dɛn kin yuz dis CR10 skel fɔ no RPE bay aw yu de blo, ɔ aw yu de blo shɔt.
Naw di kwɛstyɔn na, uswan pan dɛn tu skel ya bɛtɛ?
I rili dipen pan di kayn we aw yu de du ɛksɛsayz.
- If yu de du kardio eksasaiz, lɛk fɔ rɔn, jomp, ɔ bayk, ɛn yu want fɔ kip yu yay pan yu at rit, i bɛtɛ fɔ yuz di ol Borg RPE skel (6-20) .
- If yu de du bɔdi bildin ɔ trɛnk trenin, lɛk fɔ es wet, di nyu ``Modified Borg CR10 RPE scale`` (0-10) na in fit mɔ.
Aw fɔ yuz di RPE skel?
I rili simpul. We yu de du ɛksɛsayz, rayt yusɛf fɔ no aw yu de fil. Dɔn pik di nɔmba na di rayt skel (6-20 ɔ 0-10) we go fayn fɔ yu. Dis go mek yu ebul fɔ mek yu wokɔt mɔ ɔ smɔl bay di tin dɛn we yu dɔn plan fɔ du.
Fɔ ɛgzampul, if yu gol na fɔ du mɔdaret-intɛnsity ɛksɛsayz (arawnd 12-14 na di Borg RPE skel):
- if yu fil se tin dεm lεk yu brith rεt εn mכsul dεm we yu taya rili layt (lεk less dan 9 pan di ``Borg RPE skel''), inkrεs di spid כ intensiti fכ yu εksεsayz sכmtεm.
- If yu de blo tranga wan, yu de swet bɔku, yu at de bit fast, ɔ yu mɔsul dɛn de at bad bad wan (lɛk pas 17 na di Borg RPE skel), ridyus di intensiti fɔ yu wokɔt smɔl.
- If yu fil lɛk se yu taya jɔs lɛk aw yu bin de tink, kɔntinyu fɔ waka.
Di tin we impɔtant pas ɔl na fɔ lisin to yu bɔdi, ɛn RPE na jɔs wan tul fɔ ɛp yu fɔ du dat.
Aw dɔktɔ dɛn kin yuz di RPE skel?
Dɔktɔ ɛn wɛlbɔdi biznɛs pipul dɛn kin yuz di RPE skel bak fɔ no aw yu at ɛn yu lɔng dɛn gɛt wɛlbɔdi, ɛn aw yu bɔdi fayn.
Fɔ ɛgzampul, yu dɔn ɛva gɛt ``Ɛksesaiz strɛs tɛst''? I min fɔ mɛzhɔ yu at rit we yu de ɛksesaiz pan tredmil ɔ ɛksesaiz bayk. Insay da tɛm de, yu dɔktɔ kin aks yu se, "Aw yu de fil bad?" ɛn rikodɔ yu RPE. Dis kin ɛp fɔ no sɔm kayn at sik.
Di wan dɛn we de wok fɔ di wɛlbɔdi biznɛs we de yuz di RPE skel na:
- Di wan dɛn we de mɛn di at
- Kadyak rihab spɛshal pipul dɛn
- Di wan dɛn we de stɔdi bɔt pɔsin in bɔdi we de du ɛksɛsayz
- Di wan dɛn we de mɛn pipul dɛn we gɛt bɔdi
- Di wan dɛn we de stɔdi bɔt di pulmon
- Pulmonary rehab spɛshal pipul dɛn
Aw di RPE skel rili kɔrɛkt?
Dis na fayn kwɛstyɔn. Bikɔs RPE na tin we pɔsin kin ripɔt insɛf , sɔntɛnde yu nɔ kin ebul fɔ asɛs yusɛf kɔrɛkt wan.
- Pɔsin we nyu fɔ ɛksesaiz kin fil lɛk se i de tray tranga wan pas aw in at de bit ɔ aw i de blo de sho. Ivin if yu tray smɔl, yu kin fil se yu nɔ go ebul fɔ du am.
- Dɔn bak, wan atlet we rili fit, we de du ɛksɛsayz ɔltɛm kin tink se, "Dis na nɔmal tin fɔ mi," ivin we dɛn de na dɛn maksimal RPE lɛvɛl.
So dis nɔ de wok?
Nɔ, di RPE skel na fayn we fɔ gɛt gud aidia bɔt aw yu de tray tranga wan ɛn tray tranga wan. Yu rial at rit kin difrɛn difrɛn wan bay yu ej, ɔl yu fitnɛs lɛvɛl, ɛn ɛni mɛrɛsin we yu de tek.
Di impɔtant tin na dat, dis na fayn, simpul we fɔ lisin to yu bɔdi ɛn kɔntrol di intensiti fɔ yu wokɔt, ivin if yu nɔ gɛt teknɔlɔji gadget lɛk fitnɛs wach.
If yu gɛt ɛnitin we de mɔna yu bɔt aw yu at de bit ɔ aw yu de bia, mek shɔ se yu tɔk to yu dɔktɔ.
Di tin we impɔtant pas ɔl we wi want fɔ kɛr go na os frɔm dis stori na
Okay, so a op se yu naw geht gud aidia boht di RPE (Rate of Perceived Exertion) we wi tok boht tide.
- RPE na simpul we fɔ no aw yu de fil tranga wan we yu de du ɛksɛsayz. I nɔ nid ɛni fayn fayn ikwipmɛnt, na jɔs aw yu fil impɔtant.
- Dis kin mek yu ebul fɔ mek yu ɛksesaiz program bɛtɛ, fɔ mek i kɔntinyu fɔ de di sem lɛvul, ɔ ivin fɔ mek i tɔyn smɔl if nid de.
- Yu dɔktɔ kin tɛl yu bak fɔ yuz dis RPE skel, mɔ if yu gɛt at sik ɔ yu gɛt prɔblɛm wit yu briz.
- Ɔl tu di Borg RPE skel (6-20) ɛn di Modified Borg CR10 RPE skel (0-10) na jɔs kɔrɛkt we fɔ ɛp yu fɔ asɛs aw yu bɔdi de wok tranga wan. Pik di skel we go fit yu nid dɛn.
So, nɛks tɛm we yu de du ɛksɛsayz, lisin to yu bɔdi. Aw yu de fil? Di RPE go gayd yu!
` Ɛksesaiz, taya, RPE, Borg skel, at rit, fitnɛs, wɛlbɔdi
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