Kodi mumamva kutopa bwanji mukamachita masewera olimbitsa thupi? Tiyeni tidziwe bwino lomwe kuti Rate of Perceived Exertion (RPE) ndi chiyani!

Mukathamanga ku malo ochitira masewera olimbitsa thupi, kukwera njinga, kapena kuyenda mofulumira m'munda, mumamva kutopa, eti? Masiku ena mudzaganiza kuti, "Wow, ndatopa kwambiri lero." Masiku ena mudzamva kuti, "O, sindine wotopa kwambiri lero." Ndiwo mlingo wa kuyesetsa womwe mumamva, womwe tingolankhula za `Rate of Perceived Exertion (RPE). Tiyeni tiwone zomwe zili, momwe zimayezeredwera, komanso omwe zimawakhudza.

Kodi RPE ndi chiyani kwenikweni?

Mwachidule, RPE ndi muyeso wa momwe mumamvera movutikira komanso momwe mumamvera mukamachita masewera olimbitsa thupi. Izi ndi nkhani yaumwini kwambiri. Izi zikutanthauza kuti simukumva kutopa komweko monga momwe ndimamvera ine ndikamachita masewera olimbitsa thupi omwewo. RPE yanu ndi kutopa komwe mumamva.

Lingaliro la RPE linayambitsidwa koyamba m'ma 1960 ndi wofufuza wa ku Sweden dzina lake Gunnar Borg. Ndicho chifukwa chake nthawi zina limatchedwa "chiwerengero cha Borg cha mphamvu zomwe munthu amaona kuti ndi zolemetsa." Palibe chifukwa chogwiritsa ntchito mawu okoma, tiyeni tingotchula kuti RPE.

Ndi zinthu ziti zomwe zimapangitsa kuti RPE ichitike?

Pali zinthu zingapo zomwe zimatsimikizira ngati masewera olimbitsa thupi akuwoneka "ovuta" kapena "osavuta." Zinthu zazikulu zomwe zimatsimikizira mtengo wa RPE ndi izi:

• Kuthamanga kwa mpweya wanu: Kupuma kwanu kovuta, kaya mukuvutika kupuma, kapena ngati mukutha kupuma bwino.
• Kugunda kwa mtima wanu: Kugunda kwa chifuwa chanu. Kodi chikugunda mofulumira kwambiri kapena pang'onopang'ono?
• Kutopa kwa minofu: Kodi minofu ya miyendo yanu imapweteka, imasowa mphamvu, kapena imatopa kwambiri moti simungathe kuchita masewera olimbitsa thupi?
• Kuchuluka kwa thukuta: kaya thukuta kwambiri, pang'ono, kapena ayi konse.

Zonsezi pamodzi zimakupangitsani kumva ngati "Ndachita masewera olimbitsa thupi kwambiri lero" kapena "Sindinachite masewera olimbitsa thupi mokwanira lero."

Kodi ndani amene ayenera kudziwa za RPE iyi?

Ndipotu, n'kothandiza kwa aliyense amene akuchita masewera olimbitsa thupi kudziwa za RPE, koma kwa anthu ena ndikofunikira kwambiri.

• Kwa anthu omwe ali ndi matenda ena a mtima: Mwachitsanzo, anthu omwe ali ndi matenda monga kuthamanga kwa magazi omwe amamwa mankhwala ochepetsa kugunda kwa mtima akhoza kugwiritsa ntchito RPE kuti awathandize kuona ngati akuchita masewera olimbitsa thupi mopitirira muyeso. Anthu otere sayenera kukakamiza matupi awo kwambiri.
• Kwa omwe akuyamba kumene kuchita masewera olimbitsa thupi: Ngati ndinu watsopano pa kukwera njinga, kuthamanga, kapena kusambira, RPE ingakuthandizeni kumvetsetsa momwe thupi lanu lingagwirire ntchito.
• Kwa omwe akuphunzira mpikisano winawake: Izi ndizofunikira kwa munthu amene akuphunzira masewera monga kuthamanga marathon, cricket, kapena mpira kuti azitha kuwongolera bwino mphamvu ya maphunziro awo.
• Kwa iwo omwe akuyesera kuwonjezera mphamvu ya masewera olimbitsa thupi:Ngati mukufuna kuwonjezera mphamvu ya thupi lanu kapena kutentha ma calories ambiri, mutha kuyang'ana RPE kuti muwonjezere pang'onopang'ono mphamvu ya masewera olimbitsa thupi anu.
• Kwa iwo omwe akuchira kuvulala kapena matenda: Kaya atachita ngozi kapena opaleshoni yayikulu, RPE imathandiza kuti thupi likhale pamlingo woyenera popanda kuligwiritsa ntchito mopitirira muyeso.
• Kwa iwo omwe adalangizidwa ndi dokotala kuti asapitirire kugunda kwa mtima: Nthawi zina dokotala wanu amakuuzani kuti mtima wanu ukhale pamlingo uwu pamene mukuchita masewera olimbitsa thupi. Ndikofunikanso kudziwa za RPE panthawiyo.

Tangoganizirani kuti muli ndi mnzanu amene ali ndi kuthamanga kwa magazi. Dokotala wamuuza kuti aziyenda pang'ono tsiku lililonse, koma osadzikakamiza mpaka kufika potopa. Angagwiritse ntchito njira iyi ya RPE kuti asinthe liwiro lake loyenda kutengera momwe akumvera atatopa.

Kodi pali njira ziti zoyezera RPE?

Pali mitundu iwiri ikuluikulu ya masikelo a RPE kuti muyese mphamvu, kapena kuuma, kwa masewera olimbitsa thupi anu. Zonsezi zimakupatsani nambala ya momwe mumamvera mukamachita masewera olimbitsa thupi.

1. Sikelo ya Borg RPE (`(sikelo ya Borg RPE)`)

Iyi ndi sikelo yoyamba yomwe inayambitsidwa ndi a Mr. `(Gunnar Borg) omwe atchulidwa pamwambapa. Ili ndi manambala kuyambira 6 mpaka 20 .

• Nambala 6 imatanthauza kuti palibe khama, monga momwe mungakhalire pampando.
• Nambala 20 ndi mphamvu yaikulu kwambiri. Zimatanthauza kuti mwatopa kwambiri moti simungathe kuchita masewera olimbitsa thupi amenewo ngakhale milimita imodzi yokha.
• Mlingo wapakati pa 12 ndi 14 nthawi zambiri umaonedwa kuti ndi wocheperako, zomwe zikutanthauza kuti ndi gawo lovuta komanso lovomerezeka la masewera olimbitsa thupi. Uwu ndiye mlingo womwe nthawi zambiri umalimbikitsidwa kwa munthu wamkulu wathanzi.

Tangoganizirani, mukuyenda m'munda, mukulankhula ndi mnzanu. Zitha kukhala pafupifupi 9-11. Mukuyenda mofulumira pang'ono, mukupuma movutikira pang'ono, koma mutha kulankhula. Zitha kukhala 12-14. Mukuthamanga, mwatopa kwambiri, ndipo simungathe kunena chilichonse. Zitha kukhala pafupifupi 17-19.

Mulingo uwu wapangidwa kuti ugwirizane ndi kugunda kwa mtima wanu. Mwachitsanzo, ngati mwasankha RPE ya 13, kugunda kwa mtima wanu kungakhale pafupifupi kugunda 130 pamphindi. Komabe, izi sizili zofanana kwa aliyense, ndipo zimasiyana malinga ndi zaka ndi thanzi.

2. Sikelo ya Borg CR10 RPE Yosinthidwa (`(Sikelo ya Borg CR10 RPE Yosinthidwa)`)

Iyi ndi mtundu wosinthidwa pang'ono wa sikelo yam'mbuyomu. Ili ndi manambala kuyambira 0 mpaka 10 .

• Nambala 0 imatanthauza kusachita khama, monga kukhala chete.
• Nambala 10 imatanthauza khama lalikulu, lalikulu. Imatanthauza kugwiritsa ntchito dontho lililonse lomaliza la mphamvu m'thupi.

Muyeso wa CR10 uwu nthawi zambiri umagwiritsidwa ntchito kudziwa RPE kutengera kuchuluka kwa mpweya womwe mumapuma, kapena kupuma movutikira.

Tsopano funso ndi lakuti, ndi sikelo iti mwa izi ziwiri yomwe ili yabwino?

Zimatengera mtundu wa masewera olimbitsa thupi omwe mumachita.

• Ngati mukuchita masewera olimbitsa thupi a cardio, monga kuthamanga, kulumpha, kapena kukwera njinga, ndipo mukufuna kuyang'anira kugunda kwa mtima wanu, ndi bwino kugwiritsa ntchito sikelo yakale ya Borg RPE (6-20) .
• Ngati mukuchita masewera olimbitsa thupi kapena masewera olimbitsa thupi, monga kunyamula zolemera, sikelo yatsopano ya ``Modified Borg CR10 RPE`` (0-10) ndiyo yoyenera kwambiri.

Kodi mungagwiritse ntchito bwanji sikelo ya RPE?

Ndi zophweka kwambiri. Pamene mukuchita masewera olimbitsa thupi, dziyerekezereni nokha malinga ndi momwe mukumvera. Kenako sankhani nambala yomwe ili pa sikelo yoyenera (6-20 kapena 0-10) yomwe ikuyenererani. Izi zikuthandizani kuwonjezera kapena kuchepetsa mphamvu ya masewera olimbitsa thupi anu kutengera zolinga zanu.

Mwachitsanzo, ngati cholinga chanu ndikuchita masewera olimbitsa thupi pang'ono (pafupifupi 12-14 pa sikelo ya Borg RPE):

• Ngati mukuona kuti zinthu monga kupuma kwanu mothamanga komanso kutopa kwa minofu ndi zopepuka kwambiri (monga zosakwana 9 pa sikelo ya `Borg RPE''), onjezerani liwiro kapena mphamvu ya masewera olimbitsa thupi anu pang'ono.
• Ngati mukupuma movutikira kwambiri, mukutuluka thukuta kwambiri, mtima wanu ukugunda mofulumira, kapena minofu yanu ikupweteka kwambiri (monga anthu opitirira zaka 17 pa sikelo ya Borg RPE), chepetsani mphamvu ya masewera olimbitsa thupi anu pang'ono.
• Ngati mukumva kutopa monga momwe mumaganizira, pitirizani kuchita zimenezo.

Chofunika kwambiri ndikumvetsera thupi lanu, ndipo RPE ndi chida chongokuthandizani kuchita zimenezo.

Kodi madokotala amagwiritsa ntchito bwanji sikelo ya RPE?

Madokotala ndi akatswiri azaumoyo amagwiritsanso ntchito sikelo ya RPE kuti aone thanzi la mtima ndi mapapo anu, komanso thanzi lanu lonse.

Mwachitsanzo, kodi munayamba mwayesedwapo kuti "muyesere kupsinjika maganizo"? Zimaphatikizapo kuyeza kugunda kwa mtima wanu pamene mukuchita masewera olimbitsa thupi pa treadmill kapena njinga yochita masewera olimbitsa thupi. Panthawi imeneyo, dokotala wanu angakufunseni kuti, "Mukumva bwanji?" ndikulemba RPE yanu. Izi zingathandize kuzindikira matenda ena a mtima.

Akatswiri azaumoyo omwe amagwiritsa ntchito sikelo ya RPE ndi awa:

• Akatswiri a mtima
• Akatswiri ochiritsa matenda a mtima
• Akatswiri a za thupi
• Akatswiri a zamaganizo
• Akatswiri a matenda a m'mapapo
• Akatswiri ochiritsa matenda a m'mapapo

Kodi sikelo ya RPE ndi yolondola bwanji kwenikweni?

Funso ili ndi labwino. Popeza RPE ndi njira yodziyesera nokha , nthawi zina simungadziyese bwino.

• Munthu amene wangoyamba kumene kuchita masewera olimbitsa thupi angamve ngati akuyesetsa kwambiri kuposa momwe mtima wake umagunda kapena kupuma kwake. Ngakhale kuchita masewera olimbitsa thupi pang'ono kungamveke ngati kovuta.
• Komanso, wothamanga wolimbitsa thupi nthawi zonse komanso wolimbitsa thupi angaganize kuti, "Izi ndizabwinobwino kwa ine," ngakhale atakhala pamlingo wapamwamba kwambiri wa RPE.

Kotero izi sizikugwira ntchito?

Ayi. Muyeso wa RPE ndi njira yabwino yodziwira bwino za kuchita masewera olimbitsa thupi komanso khama. Kugunda kwa mtima wanu kumatha kusiyana malinga ndi msinkhu wanu, thanzi lanu lonse, komanso mankhwala aliwonse omwe mumamwa.

Chofunika ndichakuti, iyi ndi njira yabwino komanso yosavuta yomvera thupi lanu ndikulamulira mphamvu ya masewera olimbitsa thupi anu, ngakhale popanda chida chaukadaulo monga wotchi yolimbitsa thupi.

Ngati muli ndi nkhawa iliyonse yokhudza kugunda kwa mtima wanu kapena kupirira kwanu, onetsetsani kuti mwalankhula ndi dokotala wanu.

Chinthu chofunika kwambiri chomwe tikufuna kutenga kuchokera mu nkhaniyi ndi

Chabwino, ndikukhulupirira kuti tsopano muli ndi lingaliro labwino la RPE (Rate of Perceived Exertion) yomwe tidakambirana lero.

• RPE ndi njira yosavuta yodziwira momwe mumamvera mukamachita masewera olimbitsa thupi. Sizimafuna zida zapamwamba, koma momwe mumamvera ndiye chinthu chofunikira.
• Izi zimakupatsani mwayi wokonza pulogalamu yanu yochita masewera olimbitsa thupi, kuisunga pamlingo womwewo, kapena ngakhale kuichepetsa pang'ono ngati pakufunika kutero.
• Dokotala wanu angakuuzeninso kuti mugwiritse ntchito sikelo iyi ya RPE, makamaka ngati muli ndi matenda a mtima kapena mavuto opuma.
• Sikelo ya Borg RPE (6-20) ndi sikelo ya Modified Borg CR10 RPE (0-10) nthawi zambiri ndi njira zolondola zokuthandizani kuwona momwe thupi lanu likugwirira ntchito molimbika. Sankhani sikelo yomwe ikugwirizana bwino ndi zosowa zanu.

Kotero, nthawi ina mukachita masewera olimbitsa thupi, mverani thupi lanu. Mukumva bwanji? RPE idzakutsogolerani!

Kuchita masewera olimbitsa thupi, kutopa, RPE, Borg sikelo, kugunda kwa mtima, kulimbitsa thupi, thanzi