Uziva udiniwe kangakanani xa uzilolonga? Masifumanise ukuba yintoni kanye kanye iRate of Perceived Exertion (RPE)!

Xa ubaleka ejimini, ukhwela ibhayisekile, okanye uhamba ngokukhawuleza egadini, uziva udiniwe, akunjalo? Ngezinye iintsuku uya kucinga, "Wow, ndidiniwe kakhulu namhlanje." Ngezinye iintsuku uya kuvakalelwa, "Owu, andidiniwe kangako namhlanje." Lelo lizinga lokuzibhokoxa olivayo, esiza kuthetha ngalo njenge-'Rate of Perceived Exertion (RPE). Makhe sijonge ukuba yintoni, ilinganiswa njani, kwaye ibaluleke kubani.

Yintoni kanye kanye i-RPE?

Ngamafutshane, i-RPE yindlela yokulinganisa ubunzima kunye nokudinwa okuzivayo xa usenza umthambo. Le yinto yobuqu kakhulu. Oko kuthetha ukuba awuziva udinwe njengam xa usenza umthambo ofanayo. I-RPE yakho kukudinwa okuzivayo.

Ingcamango ye-RPE yaqala ukwaziswa ngeminyaka yoo-1960 ngumphandi waseSweden ogama linguGunnar Borg. Yiyo loo nto ngamanye amaxesha ibizwa ngokuba "luvavanyo lukaBorg lokuzibhokoxa okubonakalayo." Akukho mfuneko yamagama amnandi, masiyibize nje ngokuba yi-RPE.

Zeziphi izinto ezimisela i-RPE?

Kukho izinto ezininzi ezichaza ukuba umthambo uvakala "unzima" okanye "ulula." Izinto eziphambili ezichaza ixabiso le-RPE zezi:

• Izinga lokuphefumla kwakho: Ukuba uphefumla nzima kangakanani, nokuba unengxaki yokuphefumla, okanye ukuba uyakwazi ukuphefumla ngendlela eqhelekileyo.
• Isantya sentliziyo yakho: Isantya esibetha ngaso isifuba sakho. Ingaba sibetha ngokukhawuleza kakhulu okanye ngesantya esizolileyo?
• Ukudinwa kwemisipha: Ngaba izihlunu ezikwimilenze yakho ziyaqaqamba, ziyaphelelwa ngamandla, okanye ziziva zidiniwe kakhulu ukuba zingaphinde zikwazi ukuzilolonga?
• Ukuba ubila kangakanani: nokuba ubila kakhulu, kancinci, okanye awubila kwaphela.

Konke oku xa kudibene kukwenza uzive ngathi "Ndizilolonge kakhulu namhlanje" okanye "Andizilolongi ngokwaneleyo namhlanje."

Ngubani obalulekileyo ukwazi ngale RPE?

Enyanisweni, kuluncedo kuye nabani na ozilolongayo ukuba aqaphele i-RPE, kodwa kwabanye abantu kubaluleke kakhulu.

• Kubantu abanezifo ezithile zentliziyo: Umzekelo, abantu abaneemeko ezifana noxinzelelo lwegazi oluphezulu abasebenzisa amayeza anciphisa izinga lentliziyo yabo banokusebenzisa i-RPE ukubanceda babone ukuba bayazilolonga ngaphaya kwemida yabo. Abantu abanjalo akufuneki babeke uxinzelelo olukhulu emizimbeni yabo.
• Kwabo baqalayo ukuzilolonga: Ukuba usandul’ ukuqala ukukhwela ibhayisekile, ukubaleka, okanye ukudada, i-RPE inokukunceda uqonde ukuba umzimba wakho unokumelana kangakanani na.
• Kwabo baqeqesha ukhuphiswano oluthile: Oku kubalulekile kumntu oqeqesha imidlalo efana nokubaleka i-marathon, i-cricket, okanye ibhola ekhatywayo ukuze alawule ngokufanelekileyo ubunzulu boqeqesho lwakhe.
• Kwabo bazama ukwandisa amandla omthambo:Ukuba ufuna ukonyusa amandla omzimba wakho okanye ukutshisa iikhalori ezingaphezulu, ungajonga i-RPE ukuze wonyuse kancinci kancinci amandla omthambo wakho.
• Kwabo baphola emva kokwenzakala okanye ukugula: Nokuba emva kwengozi okanye utyando olukhulu, i-RPE inceda ukugcina umzimba ukwinqanaba elifanelekileyo ngaphandle kokuwusebenzisa kakhulu.
• Kwabo bacetyiswe ngugqirha ukuba bahlale kuluhlu oluthile lokubetha kwentliziyo: Ngamanye amaxesha ugqirha wakho uya kukuxelela ukuba ugcine ukubetha kwentliziyo yakho kukwinqanaba elinjalo ngelixa uzilolonga. Kubalulekile nokuba uqaphele i-RPE ngelo xesha.

Khawuthelekelele ukuba unomhlobo onoxinzelelo lwegazi oluphezulu. Ugqirha umxelele ukuba ahambe kancinci yonke imihla, kodwa angazinyanzeli ade adinwe. Angasebenzisa le ndlela ye-RPE ukulungisa isantya sakhe sokuhamba ngokusekelwe kwindlela aziva ediniwe ngayo.

Ziziphi iindlela ezikhoyo zokulinganisa i-RPE?

Kukho iintlobo ezimbini eziphambili zeesikali ze-RPE zokulinganisa ubukhali bomthambo wakho. Zombini ezi zikunika inani lendlela oziva ngayo xa uzilolonga.

1. Isikali se-Borg RPE (`(isikali se-Borg RPE)`)

Esi sisikali sokuqala esaziswa nguMnu. `(Gunnar Borg) okhankanywe ngaphambili. Sinamanani ukusuka kwi-6 ukuya kwi-20 .

• Inombolo 6 ayithethi mzamo, njengokuba uhleli esitulweni.
• Inombolo 20 ngumzamo omkhulu. Kuthetha ukuba udiniwe kangangokuba awukwazi ukwenza loo mthambo nokuba yimilimitha engaphezulu.
• Ixabiso eliphakathi kwe-12 ne-14 lidla ngokuthathwa njengeliphakathi, oko kuthetha ukuba linqanaba elinzima nelinokunyamezeleka lokuzilolonga. Eli linqanaba elicetyiswa rhoqo kumntu omdala osempilweni.

Khawucinge nje, uhambahamba egadini, uthetha nomhlobo wakho. Kusenokuba malunga nentsimbi ye-9 ukuya kweye-11. Uhamba ngokukhawuleza, uphefumla nzima kancinci, kodwa uyakwazi ukuthetha. Kusenokuba malunga nentsimbi ye-12 ukuya kweye-14. Ubaleka, udiniwe kakhulu, kwaye awukwazi kuthetha nelimdaka. Kusenokuba malunga nentsimbi ye-17 ukuya kweye-19.

Esi sikali senzelwe ukuba sihambelane nesantya sentliziyo yakho. Umzekelo, ukuba ukhetha i-RPE ye-13, izinga lentliziyo yakho linokuba malunga ne-130 beats ngomzuzu. Nangona kunjalo, oku akufani kuye wonke umntu, kwaye kuyahluka ngokuxhomekeke kwiminyaka nakwimpilo.

2. Isikali se-Borg CR10 RPE esiguquliweyo (`(Isikali se-Borg CR10 RPE esiguquliweyo)`)

Olu luguqulelo olutshintshiweyo kancinci lwesikali sangaphambili. Lunamanani ukusuka ku-0 ukuya kwi-10 .

• Inani u-0 lithetha ukungabi namzamo, njengokuhlala uphumle.
• Inombolo 10 ithetha umgudu omkhulu, omkhulu. Ithetha ukusebenzisa lonke ithontsi lamandla emzimbeni.

Esi sikali se-CR10 sidla ngokusetyenziswa ukumisela i-RPE ngokusekelwe kwisantya sokuphefumla kwakho, okanye ukuphefumla kancinci.

Ngoku umbuzo ngulo, yeyiphi kwezi zikali zimbini engcono?

Kuxhomekeke ngokwenene kuhlobo lomthambo wakho.

• Ukuba wenza umthambo we-cardio, njengokubaleka, ukutsiba, okanye ukukhwela ibhayisekile, kwaye ufuna ukujonga isantya sentliziyo yakho, kungcono ukusebenzisa isikali sakudala se-Borg RPE (6-20) .
• Ukuba wenza uqeqesho lokwakha umzimba okanye lokuqinisa umzimba, njengokuphakamisa iintsimbi, isikali esitsha se-"Modified Borg CR10 RPE" (0-10) sifanelekile ngakumbi.

Ungayisebenzisa njani isikali se-RPE?

Kulula kakhulu. Ngelixa uzilolonga, zilinganisele ngokwendlela oziva ngayo. Emva koko khetha inani elikwisikali esifanelekileyo (6-20 okanye 0-10) elikufaneleyo. Oku kuya kukuvumela ukuba wonyuse okanye unciphise ubukhali bokuzilolonga kwakho ngokusekelwe kwiinjongo zakho.

Umzekelo, ukuba injongo yakho kukwenza umthambo ophakathi (malunga ne-12-14 kwisikali se-Borg RPE):

• Ukuba uvakalelwa kukuba izinto ezifana nesantya sokuphefumla kwakho kunye nokudinwa kwemisipha zilula kakhulu (ezifana nezingaphantsi kwe-9 kwisikali se-"Borg RPE"), yonyusa isantya okanye amandla omthambo wakho kancinci.
• Ukuba uphefumla nzima kakhulu, ubila kakhulu, intliziyo yakho ibetha ngokukhawuleza, okanye izihlunu zakho zibuhlungu kakhulu (njengabantu abangaphezulu kweminyaka eli-17 kwisikali seBorg RPE), yehlisa ubukhali bokuzilolonga kwakho kancinci.
• Ukuba uzive udiniwe ngendlela obucinga ngayo, qhubeka nesantya.

Eyona nto ibalulekileyo kukumamela umzimba wakho, kwaye i-RPE sisixhobo nje sokukunceda wenze loo nto.

Oogqirha bayisebenzisa njani isikali se-RPE?

Oogqirha kunye neengcali zempilo basebenzisa isikali se-RPE ukuvavanya impilo yentliziyo yakho kunye nemiphunga, kunye nokuqina komzimba wakho uphela.

Umzekelo, ngaba wakha wenza uvavanyo "loxinzelelo lokuzivocavoca"? Lubandakanya ukulinganisa izinga lentliziyo yakho ngelixa uzilolonga kwi-treadmill okanye ibhayisekile yokuzilolonga. Ngeli xesha, ugqirha wakho unokukubuza athi, "Uziva unzima kangakanani?" aze abhale phantsi i-RPE yakho. Oku kunokunceda ekuchongeni ezinye zeengxaki zentliziyo.

Iingcali zezempilo ezisebenzisa isikali se-RPE ziquka:

• Iingcali zentliziyo
• Iingcali zokulungisa intliziyo
• Iingcali zefiziyoloji zomthambo
• Iingcali zonyango lomzimba
• Iingcali zePulmonologists
• Iingcali zokulungisa imiphunga

Ingaba isikali se-RPE sichaneke kangakanani ngokwenene?

Lo ngumbuzo olungileyo. Ekubeni i-RPE iyindlela yokuzichaza ngokwakho , ngamanye amaxesha usenokungazivavanyi ngokuchanekileyo.

• Umntu oqalayo ukuzilolonga unokuziva ngathi uzibhokoxa ngaphezu kokuba intliziyo yakhe ibetha okanye isantya sokuphefumla kwakhe sibonakala. Nokuba uzibhokoxa kancinci unokuziva unzima.
• Kwakhona, umdlali osempilweni kakhulu, ozilolonga rhoqo unokucinga athi, "Oku kuqhelekile kum," nokuba sele ekwinqanaba eliphezulu le-RPE.

Ngoko ke oku akusebenzi?

Hayi. Isikali se-RPE yindlela elungileyo yokufumana umbono olungileyo ngokuzilolonga komzimba kunye nomzamo. Isantya sentliziyo yakho sinokuhluka ngokuxhomekeke kwiminyaka yakho, inqanaba lokuqina komzimba lilonke, kunye nawaphi na amayeza owasebenzisayo.

Into ebalulekileyo kukuba, le yindlela elula nelungileyo yokumamela umzimba wakho nokulawula ubunzulu bokuzilolonga kwakho, nokuba awunazo izixhobo zobuchwepheshe ezifana newotshi yokomelela umzimba.

Ukuba unenkxalabo malunga nesantya sentliziyo yakho okanye ukunyamezela kwayo, qiniseka ukuba uthetha nogqirha wakho.

Eyona nto ibalulekileyo esifuna ukuyithatha kweli bali kukuba

Kulungile, ngoko ke ndiyathemba ukuba ngoku unembono elungileyo malunga ne-RPE (Izinga loMsebenzi oQhelekileyo) esithethe ngayo namhlanje.

• I-RPE yindlela elula yokulinganisa ukuba uziva unzima kangakanani xa uzilolonga. Ayifuni zixhobo zintle, yindlela oziva ngayo ebalulekileyo.
• Oku kukuvumela ukuba uphucule inkqubo yakho yokuzilolonga, uyigcine ikwinqanaba elifanayo, okanye uyithomalalise kancinci ukuba kuyimfuneko.
• Ugqirha wakho angakuxelela ukuba usebenzise esi sikali se-RPE, ingakumbi ukuba unesifo sentliziyo okanye iingxaki zokuphefumla.
• Zombini isikali se-Borg RPE (6-20) kunye nesikali se-Modified Borg CR10 RPE (0-10) ngokubanzi ziindlela ezichanekileyo zokukunceda uvavanye ukuba umzimba wakho usebenza nzima kangakanani. Khetha isikali esifanelana neemfuno zakho.

Ngoko ke, kwixesha elizayo xa uzilolonga, mamela umzimba wakho. Uziva njani? I-RPE iza kukukhokela!

Ukuzilolonga , ukudinwa, i-RPE, isikali se-Borg, isantya sentliziyo, ukomelela komzimba, impilo