E hia ngā ngenge e pā ana ki a koe ina whakakori tinana koe? Kia mōhio tātou he aha te Rate of Perceived Exertion (RPE)!

Ina oma koe i te whare takaro tinana, e eke pahikara ana, e hikoi tere ana rānei i te māra, ka ngenge koe, tika? I ētahi rā ka whakaaro koe, "Āe, tino ngenge ahau i tēnei rā." I ētahi atu rā ka whakaaro koe, "Āe, kāore au i te tino ngenge i tēnei rā." Koinei te taumata o te whakapau kaha ka pā ki a koe, ka kōrerohia noa e tātou ko te 'Reiti o te Whakapau Kaha i Kitea' (RPE). Me titiro tātou ki te aha, me pēhea te ine, me te hunga e whai pānga ana ki a ia.

He aha rawa te RPE?

He whakarāpopototanga noa iho, ko te RPE he ine i te uaua me te ngenge o tō tinana ina mahi koe i tētahi mahi whakakori tinana. He mea whaiaro tēnei. Arā, kāore koe e rongo i te ngenge ōrite ki ahau ina mahi koe i taua mahi whakakori tinana anō. Ko tō RPE ko te ngenge e pā ana ki a koe.

I whakaurua tuatahitia te ariā o te RPE i ngā tau 1960 e tētahi kairangahau Huitene ko Gunnar Borg tōna ingoa. Koia te take i huaina ai i ētahi wā ko "Borg's rating of perceived exertion." Kāore he take mō ngā kupu whakapaipai, me kī noa ko RPE.

He aha ngā āhuatanga e whakatau ana i te RPE?

He maha ngā āhuatanga hei whakatau mēnā he "uaua" he "māmā" rānei te āhua o tētahi mahi whakakori tinana. Ko ngā āhuatanga matua e whakatau ana i te uara RPE ko:

• Te tere o tō manawa: Te kaha o tō manawa, ahakoa he uaua ki a koe te manawa, mēnā rānei ka taea e koe te manawa noa.
• Tō tere o te manawa: Ko te tere o te pā o tō uma. He tere rawa te pā, he marino rānei?
• Ngenge o te uaua: Kei te mamae ngā uaua o ō waewae, kei te ngoikore rānei, kei te ngenge rawa rānei, kāore e taea te whakakorikori tinana?
• Te nui o tō werawera: ahakoa he nui tō werawera, he iti, kāore rānei.

Mā te whakakotahitanga o ēnei mea katoa ka whakaaro koe "I nui taku whakakori tinana i tēnei rā" me "Kāore i nui taku whakakori tinana i tēnei rā".

Ko wai ngā mea nui kia mōhiotia mō tēnei RPE?

He mea whai hua ki te hunga e whakakorikori tinana ana kia mōhio ki te RPE, engari he mea tino nui ki ētahi tāngata.

• Mō te hunga whai mate pūnaha manawa: Hei tauira, ko te hunga whai mate pēnei i te toto toto tiketike e tango ana i ngā rongoā hei whakaiti i te tere o te manawa ka taea te whakamahi i te RPE hei āwhina i a rātou ki te kite mēnā kei te whakakori tinana rātou i tua atu i ō rātou kaha. Kaua ēnei tāngata e tino taumaha rawa ki ō rātou tinana.
• Mō te hunga hou ki te whakakorikori tinana: Mena he hou koe ki te eke pahikara, te oma, te kaukau rānei, ka taea e te RPE te āwhina i a koe ki te mārama ki te nui o te kaha ka taea e tō tinana te whakahaere.
• Mō te hunga e whakangungu ana mō tētahi whakataetae motuhake: He mea nui tēnei mō tētahi e whakangungu ana mō tētahi hākinakina pēnei i te oma marathon, te kirikiti, te whutupaoro rānei kia tika ai te whakahaere i te kaha o tā rātou whakangungu.
• Mō te hunga e ngana ana ki te whakanui ake i te kaha o te korikori tinana:Ki te hiahia koe ki te whakanui ake i te manawanui o tō tinana, ki te tahu rānei i ngā kaora nui ake, ka taea e koe te titiro ki te RPE hei whakanui haere i te kaha o tō whakakori tinana.
• Mō te hunga e ora ana i muri i te whara, i te mate rānei: Ahakoa i muri i te aituā, i te pokanga nui rānei, ka āwhina te RPE ki te pupuri i te tinana ki te taumata tika me te kore e tino whakararuraru.
• Mō te hunga kua tohutohuhia e te tākuta kia noho tonu ki tētahi awhe tere o te manawa: I ētahi wā ka kī atu tō tākuta kia noho tonu tō tere o te manawa ki tēnei taumata i a koe e whakakorikori ana. He mea nui anō hoki kia mōhio koe ki te RPE i taua wā.

Whakaarohia he hoa tōu e pāngia ana e te toto toto tiketike. Kua kī atu te tākuta kia hikoi ia i ia rā, engari kaua e akiaki i a ia anō kia ngenge rawa. Ka taea e ia te whakamahi i tēnei tikanga RPE hei whakatikatika i tōna tere hikoi i runga i te nui o tōna ngenge.

He aha ngā tikanga hei ine i te RPE?

E rua ngā momo matua o ngā pauna RPE hei ine i te kaha, te pakari rānei o tō whakakori tinana. Mā ēnei e rua ka hoatu he tau mō ō kare ā-roto ina whakakori tinana koe.

1. Tauine Borg RPE (`(Tauine Borg RPE)`)

Koinei te tauine tuatahi i whakaurua mai e te tangata kua whakahuatia ake nei, a Mr. `(Gunnar Borg). Kei roto ngā tau mai i te 6 ki te 20 .

• Ko te tikanga o te nama 6 , kāore he kaha, me te mea kei te noho koe i runga i te tūru.
• Ko te nama 20 te taumahatanga mōrahi. Ko tōna tikanga kua tino ngenge koe, kāore e taea e koe te mahi i taua whakangungu ahakoa he mirimita atu.
• Ko te uara i waenga i te 12 me te 14 e kiia ana he taurite, arā, he taumata whakakori tinana uaua, e taea ana te whakamanawanui. Koinei te taumata e taunakitia ana mō te pakeke hauora.

Whakaarohia, kei te hikoi koe i te māra, e kōrero ana ki tētahi hoa. Tērā pea kei te tata ki te 9 ki te 11. Kei te tere haere koe, kei te kaha te manawa, engari ka taea e koe te kōrero. Tērā pea kei te 12 ki te 14. Kei te oma koe, tino ngenge, ā, kāore e taea te kōrero. Tērā pea kei te tata ki te 17 ki te 19.

Kua hangaia tēnei tauine kia tata ki te pāhekoheko o tō manawa. Hei tauira, ki te whiriwhiri koe i te RPE o te 13, tera pea ka tata ki te 130 ngā pāheko o tō manawa ia meneti. Heoi, kāore tēnei e rite mō te katoa, ā, he rerekē i runga i te tau me te hauora.

2. Tauine RPE Borg CR10 kua whakarerekētia (`(Tauine RPE Borg CR10 kua whakarerekētia)`)

He putanga paku whakarerekē tēnei o te tauine o mua. Kei roto ngā tau mai i te 0 ki te 10 .

• Ko te tikanga o te tau 0, kāore he mahi e hiahiatia ana, pērā i te okiokinga.
• Ko te tikanga o te tau 10 ko te whakapau kaha rawa atu, ko te whakapau kaha rawa atu. Ko tōna tikanga ko te whakamahi i ia pata whakamutunga o te kaha o te tinana.

E whakamahia ana tēnei tauine CR10 hei whakatau i te RPE i runga i tō tere manawa, i te poto rānei o te manawa.

Ko te pātai inaianei, ko tēhea o ēnei tauine e rua te mea pai ake?

Kei te āhua o tō whakakori tinana te mea nui.

• Mena kei te mahi koe i ngā mahi whakakori ngākau, pērā i te oma, te pekepeke, te eke pahikara rānei, ā, e hiahia ana koe ki te aroturuki i tō tere o te manawa, he pai ake te whakamahi i te tauine tawhito a Borg RPE (6-20) .
• Mena kei te whakangungu koe i te hanga tinana, i te whakapakari tinana rānei, pērā i te hiki taumaha, he pai ake te "tauine Modified Borg CR10 RPE" hou (0-10) .

Me pēhea te whakamahi i te tauine RPE?

He tino māmā noa iho. I a koe e whakakorikori tinana ana, arotakehia ō kare ā-roto. Kātahi ka whiriwhiria te tau i runga i te tauine e tika ana (6-20, 0-10 rānei) e pai ana ki a koe. Mā tēnei ka taea e koe te whakanui ake, te whakaiti rānei i te kaha o tō whakakorikori tinana i runga i ō whāinga.

Hei tauira, mēnā ko tāu whāinga he mahi whakakori tinana kaha-waenga (tata ki te 12-14 i te tauine Borg RPE):

• Ki te mea kei te whakaaro koe he tino māmā ngā mea pēnei i tō tere manawa me tō ngenge uaua (pēnei i te iti iho i te 9 i runga i te "tauine Borg RPE"), me whakanui ake te tere, te kaha rānei o tō whakakori tinana.
• Mena kei te kaha rawa tō manawa, kei te werawera nui, kei te tere te pao o tō ngākau, kei te mamae rawa rānei ō uaua (pēnei i te neke atu i te 17 i te tauine Borg RPE), whakaitihia te kaha o tō whakangungu tinana.
• Ki te tino ngenge koe pērā i tāu i whakaaro ai, me haere tonu i te tere.

Ko te mea nui ko te whakarongo ki tō tinana, ā, he taputapu noa te RPE hei āwhina i a koe ki te whakatutuki i tēnā.

Me pēhea te whakamahi a ngā tākuta i te tauine RPE?

Ka whakamahia hoki e ngā tākuta me ngā tohunga hauora te tauine RPE hei aromatawai i te hauora o tō ngākau me ō pukahukahu, tae atu ki tō hauora tinana whānui.

Hei tauira, kua whai koe i tētahi "whakamātautau ahotea whakakori tinana"? Ko te tikanga he ine i tō tere o te manawa i a koe e whakakori tinana ana i runga i te mīhini oma, i te pahikara whakakori tinana rānei. I taua wā, ka pātai pea tō tākuta ki a koe, "Kei te pēhea te uaua o tō wairua?" ā, ka tuhia tō RPE. Ka āwhina tēnei ki te tautuhi i ētahi mate manawa.

Ko ngā tohunga hauora e whakamahi ana i te tauine RPE ko:

• Ngā tohunga ngakau
• Ngā tohunga whakaora ngākau
• Ngā tohunga tinana mō te whakakori tinana
• Ngā kaiwhakaora tinana
• Ngā tohunga pūkahukahu
• Ngā tohunga whakaora pūkahukahu

He pēhea te tika o te tauine RPE?

He pātai pai tēnei. Nā te mea he ine whaiaro te RPE, i ētahi wā, kāore pea koe e aromatawai tika ana i a koe anō.

• Tērā pea ka rongo te tangata hou ki te whakakorikori tinana kei te nui atu tana whakapau kaha i tā te tere o te manawa, o te manawa rānei e tohu ana. Ahakoa he iti noa te whakapau kaha, ka tino taumaha rawa.
• Waihoki, ka whakaaro pea tētahi kaitākaro tino ora, e whakakorikori tinana ana i ia wā, "He mea noa tēnei ki ahau," ahakoa kei te taumata RPE mōrahi rātou.

Nā reira, kāore tēnei e mahi?

Kāo. He huarahi pai te tauine RPE hei whakatau i te kaha me te whakapau kaha o te tinana. Ka rerekē pea tō tere o te ngakau i runga i tō tau, tō taumata hauora whānui, me ngā rongoā katoa e tangohia ana e koe.

Ko te mea nui, he huarahi pai, he huarahi māmā hoki tēnei ki te whakarongo ki tō tinana me te whakahaere i te kaha o tō whakangungu tinana, ahakoa kāore he taputapu hangarau pēnei i te mātaaratanga whakapakari tinana.

Mena he āwangawanga āu mō te tere o tō manawa, mō te manawanui rānei, me kōrero koe ki tō tākuta.

Ko te mea nui rawa atu e hiahia ana mātou ki te kawe ki te kāinga mai i tēnei pūrākau ko

Āe, ko tāku tumanako kei a koe te whakaaro pai mō te RPE (Te Rate of Perceived Exertion) i kōrerohia e tātou i tēnei rā.

• He huarahi māmā te RPE hei ine i te kaha o tō tinana ina whakakori tinana koe. Kāore e hiahiatia he taputapu papai, ko te mea nui ko te āhua o ō kare ā-roto.
• Mā tēnei ka taea e koe te whakapai ake i tō kaupapa whakakori tinana, te pupuri tonu i te taumata kotahi, te whakaiti rānei i te taumaha mēnā e tika ana.
• Tērā pea ka kī atu tō tākuta kia whakamahia e koe tēnei tauine RPE, ina koa mēnā he mate manawa, he raruraru manawa rānei tōu.
• He huarahi tika te tauine Borg RPE (6-20) me te tauine Modified Borg CR10 RPE (0-10) hei āwhina i a koe ki te aromatawai i te kaha o te mahi a tō tinana. Kōwhiria te tauine e pai ana mō ō hiahia.

Nō reira, ā tērā wā ka whakakorikori tinana koe, whakarongo ki tō tinana. He aha ō kare ā-roto? Mā te RPE koe e ārahi!

` Whakakorikori tinana, ngenge, RPE, tauine Borg, tere o te manawa, oranga tinana, hauora