Uzizwa ukhathele kangakanani uma uzivocavoca? Ake sithole ukuthi iyini ngempela i-Rate of Perceived Exertion (RPE)!

Uma ugijima ejimini, ugibela ibhayisikili, noma uhamba ngokushesha engadini, uzizwa ukhathele, akunjalo? Ngezinye izinsuku uzocabanga, "Wow, ngikhathele ngempela namuhla." Ngezinye izinsuku uzozizwa, "O, angikhathele kangako namuhla." Lelo izinga lokuzikhandla olizwayo, esizokhuluma ngalo nje ngokuthi 'Izinga Lokuzikhandla Okubonakalayo (RPE). Ake sibheke ukuthi kuyini, kulinganiswa kanjani, nokuthi kubaluleke kubani.

Iyini ngempela i-RPE?

Kalula nje, i-RPE iyisilinganiso sokuthi uzizwa unzima kangakanani nokuthi ukhathele kangakanani uma wenza ukuzivocavoca. Lokhu kuyinto yomuntu siqu. Lokho kusho ukuthi awuzizwa ukhathele njengami lapho wenza ukuzivocavoca okufanayo. I-RPE yakho ukukhathala okuzwayo.

Umqondo we-RPE wethulwa okokuqala ngawo-1960 ngumcwaningi waseSweden ogama lakhe linguGunnar Borg. Yingakho ngezinye izikhathi ubizwa ngokuthi "isilinganiso sikaBorg sokuzikhandla okubonakalayo." Asikho isidingo samagama amahle, ake siwubize ngokuthi i-RPE.

Yiziphi izici ezinquma i-RPE?

Kunezici eziningana ezinquma ukuthi ukuzivocavoca kuzwakala "kunzima" noma "kulula." Izici eziyinhloko ezinquma inani le-RPE yilezi:

• Izinga lakho lokuphefumula: Ukuthi uphefumula kanzima kangakanani, kungakhathaliseki ukuthi uphefumula kanzima, noma ukuthi uyakwazi yini ukuphefumula ngendlela evamile.
• Isilinganiso senhliziyo yakho: Isilinganiso sesifuba sakho esishaya ngaso. Ingabe sishaya ngokushesha okukhulu noma ngesivinini esizolile?
• Ukukhathala kwemisipha: Ingabe imisipha emilenzeni yakho iyabuhlungu, iyaba ndikindiki, noma izizwa ikhathele kakhulu ukuba ingasakwazi ukuzivocavoca?
• Ukuthi ujuluka kangakanani: kungakhathaliseki ukuthi ujuluka kakhulu, kancane, noma cha nhlobo.

Konke lokhu kuhlangene kukwenza uzizwe sengathi "Ngizivocavoce kakhulu namuhla" noma "Angizivocavocanga ngokwanele namuhla."

Ngubani okubalulekile ukwazi ngale RPE?

Eqinisweni, kuyasiza kunoma ubani ovivinya umzimba ukuqaphela i-RPE, kodwa kwabanye abantu kubaluleke kakhulu.

• Kubantu abanezifo ezithile zenhliziyo nemithambo yegazi: Isibonelo, abantu abanezimo ezifana nomfutho wegazi ophezulu abaphuza imithi eyehlisa izinga lokushaya kwenhliziyo yabo bangasebenzisa i-RPE ukuze babasize babone ukuthi bavivinya umzimba ngaphezu kwemingcele yabo. Abantu abanjalo akufanele bacindezele imizimba yabo kakhulu.
• Kulabo abasanda kuqala ukuzivocavoca: Uma usanda kuqala ukugibela ibhayisikili, ukugijima, noma ukubhukuda, i-RPE ingakusiza uqonde ukuthi umzimba wakho ungakwazi yini ukusingatha.
• Kulabo abaqeqesha umncintiswano othize: Lokhu kubalulekile kumuntu oqeqesha umdlalo onjengokugijima i-marathon, ikhilikithi, noma ibhola ukuze alawule kahle ukuqina kokuqeqeshwa kwakhe.
• Kulabo abazama ukwandisa ukuqina kokuzivocavoca:Uma ufuna ukwandisa amandla omzimba wakho noma ukushisa amakhalori engeziwe, ungabheka i-RPE ukuze ukhuphule kancane kancane amandla okuzivocavoca kwakho.
• Kulabo abalulama ekulimaleni noma ekuguleni: Kungakhathaliseki ukuthi ngemva kwengozi noma ukuhlinzwa okukhulu, i-RPE isiza ukugcina umzimba usezingeni elifanele ngaphandle kokuwusebenzisa ngokweqile.
• Kulabo abelulekwe udokotela ukuthi bahlale ezingeni elithile lokushaya kwenhliziyo: Ngezinye izikhathi udokotela wakho uzokutshela ukuthi ugcine izinga lokushaya kwenhliziyo yakho likuleli zinga ngenkathi uzivocavoca. Kubalulekile futhi ukuqaphela i-RPE ngaleso sikhathi.

Cabanga nje ukuthi unomngane onomfutho wegazi ophezulu. Udokotela umtshele ukuthi ahambe kancane nsuku zonke, kodwa angazicindezeli aze akhathale. Angasebenzisa le ndlela ye-RPE ukulungisa isivinini sakhe sokuhamba kuye ngokuthi uzizwa ekhathele kangakanani.

Yiziphi izindlela ezikhona zokulinganisa i-RPE?

Kunezinhlobo ezimbili eziyinhloko zezikali ze-RPE ukukala ubukhali bokuzivocavoca kwakho. Zombili lezi zikunikeza inombolo yokuthi uzizwa kanjani uma uzivocavoca.

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

Lesi yisilinganiso sokuqala esethulwa nguMnu. `(Gunnar Borg) oshiwo ngenhla. Sinezinombolo kusukela ku-6 kuya ku-20 .

• Inombolo 6 isho ukuthi akukho mzamo, njengoba nje uhleli esihlalweni.
• Inombolo 20 iwukuzikhandla okukhulu. Kusho ukuthi ukhathele kakhulu kangangokuthi awukwazi ukwenza lowo msebenzi ngisho nangemilimitha ngaphezulu.
• Inani eliphakathi kuka-12 no-14 ngokuvamile libhekwa njengelilinganiselwe, okusho ukuthi liyizinga lokuzivocavoca elinzima nelibekezelelekayo. Leli yizinga elivame ukunconywa kumuntu omdala onempilo.

Cabanga nje, uhambahamba engadini, ukhuluma nomngane. Kungase kube cishe ngo-9-11. Uhamba ngokushesha, uphefumula kanzima, kodwa uyakwazi ukukhuluma. Kungase kube ngu-12-14. Ugijima, ukhathele kakhulu, futhi awukwazi ukusho lutho. Kungase kube cishe ngo-17-19.

Lesi sikali senzelwe ukuthi sihambisane nesilinganiso senhliziyo yakho. Isibonelo, uma ukhetha i-RPE engu-13, isilinganiso senhliziyo yakho singaba cishe ama-beats angu-130 ngomzuzu. Kodwa-ke, lokhu akufani kuwo wonke umuntu, futhi kuyahlukahluka kuye ngeminyaka kanye nempilo.

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

Lena inguqulo eshintshiwe kancane yesikali sangaphambilini. Inezinombolo kusukela ku-0 kuya ku-10 .

• Inombolo 0 isho ukungabi namzamo, njengokuphumula.
• Inombolo 10 isho umzamo omkhulu, omkhulu. Isho ukusebenzisa wonke amaconsi okugcina amandla emzimbeni.

Lesi sikali se-CR10 sivame ukusetshenziselwa ukunquma i-RPE ngokusekelwe esilinganisweni sakho sokuphefumula, noma ukuphelelwa umoya.

Manje umbuzo uwukuthi, yisiphi isikali salezi ezimbili esingcono?

Kuya ngokuthi ukuzivocavoca kwakho kunjani ngempela.

• Uma wenza izivivinyo ze-cardio, njengokugijima, ukugxuma, noma ukugibela ibhayisikili, futhi ufuna ukubheka ukushaya kwenhliziyo yakho, kungcono ukusebenzisa isikali sakudala se-Borg RPE (6-20) .
• Uma wenza ukuqeqeshwa kokwakha umzimba noma ukuqinisa umzimba, njengokuphakamisa izinsimbi, isikali esisha se-"Modified Borg CR10 RPE" (0-10) singcono kakhulu.

Ungayisebenzisa kanjani isikali se-RPE?

Kulula kakhulu. Ngesikhathi uzivocavoca, zilinganisele ukuthi uzizwa kanjani. Bese ukhetha inombolo esikalini esifanele (6-20 noma 0-10) ekufanele kakhulu. Lokhu kuzokuvumela ukuthi wandise noma wehlise ubukhali bokuzivocavoca kwakho ngokusekelwe emigomweni yakho.

Isibonelo, uma umgomo wakho uwukwenza ukuzivocavoca okulinganiselwe (cishe kube ngu-12-14 esikalini se-Borg RPE):

• Uma unomuzwa wokuthi izinto ezifana nesivinini sakho sokuphefumula kanye nokukhathala kwemisipha kulula kakhulu (njengokungaphansi kuka-9 esikalini sika-"Borg RPE"), khulisa isivinini noma amandla okuzivocavoca kwakho kancane.
• Uma uphefumula kanzima kakhulu, ujuluka kakhulu, inhliziyo yakho ishaya ngokushesha, noma imisipha yakho ibuhlungu kakhulu (njengabantu abaneminyaka engaphezu kwengu-17 esikalini se-Borg RPE), yehlisa ukuqina kokuzivocavoca kwakho kancane.
• Uma uzizwa ukhathele ngendlela obucabanga ukuthi uzokhathala ngayo, qhubeka nesivinini.

Into ebaluleke kakhulu ukulalela umzimba wakho, futhi i-RPE iyithuluzi nje lokukusiza ukwenza lokho.

Odokotela basebenzisa kanjani isikali se-RPE?

Odokotela nochwepheshe bezempilo basebenzisa isikali se-RPE ukuhlola impilo yenhliziyo namaphaphu akho, kanye nokufaneleka komzimba wakho wonke.

Isibonelo, wake waba nokuhlolwa kokucindezeleka kokuzivocavoca? Kuhilela ukukala izinga lokushaya kwenhliziyo yakho ngenkathi uzivocavoca ku-treadmill noma ebhayisikilini lokuzivocavoca. Phakathi naleso sikhathi, udokotela wakho angase akubuze, "Uzizwa unzima kangakanani?" bese eqopha i-RPE yakho. Lokhu kungasiza ekuxilongeni ezinye izimo zenhliziyo.

Ochwepheshe bezempilo abasebenzisa isikali se-RPE bahlanganisa:

• Odokotela benhliziyo
• Ochwepheshe bokuvuselelwa kwenhliziyo
• Izazi ze-physiology zokuzivocavoca umzimba
• Abelaphi bomzimba
• Odokotela bezifo zamaphaphu
• Ochwepheshe bokuvuselelwa kwamaphaphu

Isilinganiso se-RPE sinembile kangakanani ngempela?

Lona umbuzo omuhle. Njengoba i-RPE iyisilinganiso esibikwa nguwe , ngezinye izikhathi ungase ungazihloli kahle.

• Umuntu osanda kuqala ukuzivocavoca angase azizwe sengathi uzikhandla ngaphezu kwalokho okushiwo yinhliziyo yakhe noma izinga lokuphefumula. Ngisho nokuzikhandla okuncane kungazwakala kungaphezu kwamandla akhe.
• Futhi, umdlali oqinile kakhulu, ovivinya umzimba njalo angase acabange, "Lokhu kuyinto evamile kimi," ngisho noma esesezingeni eliphezulu le-RPE.

Ngakho lokhu akusebenzi?

Cha. Isikali se-RPE siyindlela enhle yokuthola umbono omuhle ngokuzikhandla ngokomzimba kanye nomzamo. Isilinganiso sakho sangempela senhliziyo singahluka kuye ngobudala bakho, izinga lokufaneleka komzimba, kanye nanoma yimiphi imithi oyithathayo.

Into ebalulekile ukuthi, lena yindlela enhle nelula yokulalela umzimba wakho nokulawula ukuqina kokuzivocavoca kwakho, ngisho noma ungenayo i-tech gadget efana newashi lokuzivocavoca.

Uma unenkinga mayelana nokushaya kwenhliziyo yakho noma ukukhuthazela, qiniseka ukuthi ukhuluma nodokotela wakho.

Into ebaluleke kakhulu esifuna ukuyithatha ekhaya kule ndaba ukuthi

Kulungile, ngakho-ke ngithemba ukuthi usunombono omuhle nge-RPE (Izinga Lokusebenza Okubonakalayo) esikhulume ngayo namuhla.

• I-RPE iyindlela elula yokukala ukuthi uzizwa unzima kangakanani uma uzivocavoca. Ayidingi imishini emihle, kodwa indlela ozizwa ngayo yiyona ebalulekile.
• Lokhu kukuvumela ukuthi uthuthukise uhlelo lwakho lokuzivocavoca, ulugcine lusezingeni elifanayo, noma ulunciphise kancane uma kudingeka.
• Udokotela wakho angakutshela nokuthi usebenzise lesi sikali se-RPE, ikakhulukazi uma unesifo senhliziyo noma izinkinga zokuphefumula.
• Kokubili isikali se-Borg RPE (6-20) kanye nesikali se-Modified Borg CR10 RPE (0-10) ngokuvamile ziyizindlela ezinembile zokukusiza ukuthi uhlole ukuthi umzimba wakho usebenza kanzima kangakanani. Khetha isikali esifanelana kahle nezidingo zakho.

Ngakho-ke, ngesikhathi esizayo lapho uzivocavoca, lalela umzimba wakho. Uzizwa kanjani? I-RPE izokuqondisa!

Ukuzivocavoca , ukukhathala, i-RPE, isikali se-Borg, izinga lokushaya kwenhliziyo, ukufaneleka komzimba, impilo