Exercise i tih hian engtiang chiahin nge i chau tih? Rate of Perceived Exertion (RPE) hi eng nge ni tih chiang takin i zawng chhuak ang u!

Gym-a i tlan lai te, bike i khalh lai te, huan chhunga chak taka i kal lai te pawh hian i chau hle a ni lawm ni? Ni engemaw zat chu, "Wow, vawiin hian ka chau tak zet a ni," i ti mai ang. Ni dangah chuan, "Aw, vawiin hian chutiang chuan ka chau lo," tih i hre mai ang. Chu chu i thawhrimna level i hriat chu a ni a, chu chu `Rate of Perceived Exertion (RPE) tiin kan sawi mai dawn a ni. Eng nge a nih, engtin nge a teh a, tute tan nge a pawimawh tih hi han thlir ila.

RPE hi eng nge ni tak tak?

A awlsam zawngin sawi ila, RPE hi exercise i tih hian i harsat zia leh i chau zia tehna a ni. Hei hi mimal thil a ni. Chumi awmzia chu exercise inang i tih hian keimah angin hahna i nei lo tihna a ni. I RPE chu i hahna i hriat kha a ni.

RPE concept hi kum 1960 chho khan Swedish researcher Gunnar Borg chuan a rawn hmang tan a. Chuvangin "Borg-a rating of perceived exertion" tia sawi a ni fo bawk. Thu mawi tak tak a ngai lo, RPE ti mai ila.

Eng thilte hian nge RPE hi a hril?

Exercise pakhat chu "harsa" nge "a awlsam" tih hriat theihna tur thil engemaw zat a awm. RPE value tichiangtu ber chu:

• I thawk dan: I thaw chak dan te, thawk harsa i tih emaw, thaw pangngai i thawk thei em tih te.
• I heart rate: I rilru a nasat dan. A beat chak em em a, a tlan chak em em a, a reh em?
• Muscle fatigue: I taksa peng hrang hranga muscle te chu a na em, a bengchheng em, a nih loh leh exercise nei tawh lo turin i chau lutuk tih i hria em?
• Engzat nge i thawmhnaw: i thawmhnaw tam emaw, tlem emaw, i thawk lo tak tak emaw pawh nise.

Heng zawng zawng hi a inzawm khawm chuan "Vawiin khan exercise ka la nasa hle" emaw, "Vawiin khan ka exercise tawk lo" emaw ang maiin a awm thin.

He RPE chungchang hi tute nge hriat a pawimawh?

Dik tak chuan exercise la tu tan pawh RPE chungchang hriat hi a tangkai hle a, mahse mi thenkhat tan chuan a pawimawh zual hle.

• Lung lam natna thenkhat nei tan: Entirnan, thisen sang ang chi natna nei, an thinlung chakna tihhniam thei damdawi ei thinte chuan RPE hmangin an tih theih chin aia tam exercise an tih leh tih loh an hriat theih nan an pui thei a ni. Chutiang mite chuan an taksaah harsatna an dah lutuk tur a ni lo.
• Exercise lama thar tan: Cycle khalh, tlan, tui chawi lama i thar a nih chuan RPE hian i taksain a tuar theih zat a hriatthiam theih nan a pui thei che a ni.
• Inelna bik atana training tute tan: Hei hi mi pakhatin a training nasat dan dik taka control turin marathon, cricket, football ang chi infiamna atana training nei tan a pawimawh hle.
• Exercise chakna tihpun tumte tan:I taksa chakna tihpun emaw, calorie tam zawk hal emaw i duh chuan RPE hi i en thei a, zawi zawiin i exercise chakna a tipung thei a ni.
• Hliam emaw, natna emaw atanga dam leh tan: Accident emaw, surgery lian tak emaw hnuah pawh nise, RPE hian taksa chu a level dik takah a awm tir a, a tichak lutuk lo.
• Doctor-in heart rate range engemaw zat chhunga awm tura a fuih tawhte tan: A chang chuan i doctor chuan exercise i tih laiin i heart rate chu hetiang level-ah hian dah turin a hrilh ang che. Chutih lai chuan RPE chungchangah pawh fimkhur a pawimawh hle.

I thianpa thisen sang nei i nei ang u. Doctor chuan nitin tlem tal kea kal turin a hrilh a, mahse hah phah khawpa in nawr luih loh turin a ti a. He RPE method hmang hian a chau zia a zirin a kal chakna chu a siamrem thei a ni.

RPE tehna tur hian eng method nge awm?

I exercise intensity, a nih loh leh harshness tehna atan RPE scale chi hnih a awm a. Heng pahnih hian exercise i tih huna i rilru put hmang number a pe che a ni.

1. Borg RPE tehna (`(Borg RPE tehfung)`) .

Hei hi a chunga kan sawi tak Mr. `(Gunnar Borg)-a’n scale a rawn luh hmasak ber a ni. 6 atanga 20 thleng number a nei a ni .

• Number 6 tih awmzia chu thawhrimna awm lo tihna a ni a, chair-a i thut ang bawkin.
• Number 20 hi maximum exertion a ni. I chau lutuk tihna a ni a, chu exercise chu millimeter khat pawh i ti thei lo tihna a ni.
• 12 leh 14 inkar value chu a tlangpuiin moderate anga ngaih a ni a, chu chu exercise harsa tawk, tolerable level a ni tihna a ni. Hei hi puitling hrisel tan chuan a rawt ber level a ni.

Ngaihtuah teh, huan chhungah i kal kual a, i thianpa nen in inbia a. 9-11 vel a ni mai thei. Tlem chuan i kal chak deuh a, thawk hah deuhin i thawk a, mahse i tawng thei tho. 12-14 a ni mai thei. I tlan a, i chau hle a, tawngkam khat pawh i sawi thei lo. Kum 17-19 vel a ni mai thei.

He scale hi i heart rate nen roughly correlate turin siam a ni. Entirnan, RPE 13 i thlan chuan i heart rate chu minute khatah beat 130 vel a ni thei. Mahse, hei hi mi zawng zawng tan a inang lo va, kum leh hriselna a zirin a inang lo.

2. Borg CR10 RPE scale siam danglam (`(Borg CR10 RPE scale siam danglam)`) .

Hei hi scale hmasa atanga siam danglam deuh a ni. 0 atanga 10 thleng number a nei a ni .

• Number 0 hian thawhrimna a awm lo tihna a ni a, chawlh hahdam ang maiin.
• Number 10 tih hian maximum, maximum effort tihna a ni. Taksa chhunga chakna tla hnuhnung ber zawng zawng hman tihna a ni.

He CR10 scale hi i thawk chhuah zat, a nih loh leh thawk hah lutuk atanga RPE tehna atan hman a ni fo thin.

Tunah chuan zawhna awm thei chu, heng scale pahnih zingah hian eng scale nge tha zawk?

I exercise danah a innghat tak zet a ni.

• Cardio exercise, tlan, zuang, cycle khalh ang chi i tih a, i heart rate en reng i duh chuan Borg RPE scale hlui (6-20) hman hi a tha ber.
• Bodybuilding emaw chakna training emaw, rit phurh ang chi i tih chuan ``Modified Borg CR10 RPE scale`` (0-10) thar hi a tha zawk.

RPE scale hi engtin nge kan hman ang?

A awlsam khawp mai. Exercise i tih lai hian i rilru put hmang chu rate la. Tichuan, i duh ber scale (6-20 emaw 0-10 emaw) dik takah number chu thlang rawh. Hei hian i thil tum a zirin i workout chakna chu a tipung emaw, a ti tlem emaw thei ang.

Entirnan, i thil tum chu moderate-intensity exercise (Borg RPE scale-a 12-14 vel) tih a nih chuan:

• I thawk chhuah chakna leh taksa ruh hahna ang chi thilte chu a rit hle nia i hriat chuan (``Borg RPE scale''-a 9 aia tlem ang chi), i exercise speed emaw intensity emaw chu tlem tal tisang rawh.
• I thawk a hah lutuk a, i thawmhnaw a hah nasa hle a, i thinlung a na a, i taksa ruh a na hle a nih chuan (Borg RPE scale-a 17 aia tam ang chi) i workout chakna kha tlem tal tihtlem rawh.
• I ngaihtuah ang chiah chiah i chau tih i hriat chuan, kal zel rawh.

A pawimawh ber chu i taksa ngaihthlak hi a ni a, RPE hi chutiang ti tura puitu hmanrua mai a ni.

Doctor ten RPE scale hi engtin nge an hman?

Doctor leh health professional-te pawhin RPE scale hmangin i thinlung leh lung hriselna an teh a, chubakah i taksa hriselna zawng zawng an teh bawk.

Entirnan, ``Exercise stress test'' i nei tawh em? Treadmill emaw exercise bike emaw hmanga exercise i tih laiin i heart rate tehna a ni. Chumi chhung chuan i doctor chuan, "Engtiang chiahin nge i rilru a harsat?" leh i RPE kha record rawh. Hei hian thinlung natna thenkhat hriatchhuahna kawngah a pui thei a ni.

RPE scale hmangtu healthcare professional-te chu:

• Cardiologist te an ni
• Cardiac rehab lama mithiamte an ni
• Exercise physiologist te an ni
• Taksa lam thiamte
• Pulmonologist te an ni
• Pulmonary rehab lama mithiamte an ni

RPE scale hi engtiang chiahin nge a dik tak tak?

Hei hi zawhna tha tak a ni. RPE hi self-reported measure a nih avangin , a châng chuan nangmah hi dik takin i inthlau lo mai thei.

• Exercise ti thar mi chuan a heart rate emaw, a thawk chakna emaw a lantir aia nasa zawkin a inhriat mai thei. Thawhrimna tlemte pawh hian a ti buai thei hle.
• Tin, athlete fit tak, exercise la fo thin chuan an RPE level sang ber an nih lai pawhin, "Hei hi ka tan chuan thil pangngai a ni," tiin a ngaihtuah thei bawk.

Chuti a nih chuan hei hian hna a thawk lo em ni?

No. RPE scale hi taksa chakna leh thawhrimna chungchang hriatna tha tak a ni. I heart rate tak tak chu i kum, i fitness level pum pui, leh damdawi i ei apiang a zirin a danglam thei.

A pawimawh ber chu, hei hi i taksa thu ngaihthlak theihna leh i workout chakna control theihna kawng tha tak, awlsam tak a ni a, fitness watch ang chi tech gadget tel lo pawhin.

I heart rate emaw, endurance emaw chungchangah ngaihtuahna i neih chuan i doctor nen inbia ngei ang che.

He thawnthu atang hian kan in lama kan hruai duh ber chu a ni

Okay, chuvangin tunah chuan vawiin a kan sawi tawh RPE (Rate of Perceived Exertion) chungchangah hian ngaihdan tha tak in neih ka beisei.

• RPE hi exercise i tih hian i rilru a nasat zia tehna awlsam tak a ni. Thil hmanraw mawi tak tak a mamawh lo va, i rilru put hmang chauh a pawimawh.
• Hei hian i exercise program chu a tichangtlung thei a, level inangah a vawng reng thei a, a tul chuan tone down deuh pawh a ti thei bawk.
• I doctor chuan he RPE scale hi hmang turin a hrilh thei bawk che a, a bik takin thinlung natna emaw thawk lama harsatna i neih chuan.
• Borg RPE scale (6-20) leh Modified Borg CR10 RPE scale (0-10) te hi a tlangpuiin i taksain a thawhrimna tehna tur dik tak a ni. I mamawh nena inmil ber scale thlang rawh.

Chuvangin, a dawt leha exercise i tih hunah i taksa thu hi ngaithla rawh. Engtin nge i ngaih? RPE hian a kaihruai ang che!

` Exercise, hahna, RPE, Borg scale, heart rate, fitness, hriselna