Kuyeza Zomwe Mumtima Ndi Kuchita Zowonjezereka
Kuchita khama n'kofunika kuti muzindikire chifukwa zingakuuzeni ngati mukugwira ntchito mwakhama kapena simukugwira ntchito mwakhama. Njira yodziwika yochitira izi ndikugwiritsa ntchito ndondomeko yowonjezera (RPE). Kuyesera kwakulankhulidwa, kutengera kwa mtima wanu komweko, ndi Borg Rating ya Kuzindikira Kwambiri (RPE) ndi njira zonse zodziwira momwe mukuvutikira.
Phunzirani momwe mungagwiritsire ntchito RPE yanu kuti muone ngati mukuchita masewera olimbitsa thupi kapena zovuta kwambiri.
Kodi Zomwe Zikuwoneka Ndizochita Zotani?
Zovuta kuzizindikira ndizovuta kuti thupi lanu likugwirira ntchito. Mukamagwiritsa ntchito mtima wanu mofulumira, kupuma kwanu kumakhala mofulumira komanso mozama, mumagwira thukuta, ndipo minofu yanu imayamba kutopa ndikudandaula. Maganizo amenewa siwongolingalira ngati mumayesa kuchuluka kwa mtima wanu, koma akhoza kukupatsani chiwerengero chomwe mumayesa kuchuluka kwa mtima wanu komanso ntchito yanu yaikulu.
Chiwerengero cha Kuwonjezeka Kwambiri (RPE) Scale
Muyenera kulingalira kuti mumaganizira zomwe mumachita mukachita masewera olimbitsa thupi. Osangoganizira za lingaliro limodzi lokha, dziwani momwe mukuvutikira. Gwiritsani ntchito khama lanu m'malo moyendetsa mofulumira pamene mukuyenda kapena kuyendetsa njinga zamoto kapena mukuziyerekezera ndi wina. Kenaka perekani nambala yanu kuchokera pa 6 mpaka 20 pa Borg Rating ya Zomwe Zilipo Zowonjezera.
Mzerewu umayamba pa 6, zomwe zikutanthauza kuti simukumverera kuti mukuchita, mofanana ndi kungoima. Mzere wa 9 ndi momwe mumamvera mukamayenda mofulumira. Pa msinkhu wa 12 mpaka 14 muli mu gawo lopanda mphamvu ndipo ngati mumamva zovuta, ngati mukuyenda mofulumira kapena mukuyenda mofulumira. Pa msinkhu wa 15 ndi pamwambapa mukuchita khama kwambiri ndipo muli m'dera lamphamvu kwambiri , monga pamene muthamanga.
| RPE | Kulimbikira Kumamva |
| 6 | Palibe ntchito iliyonse |
| 7 | Kuwala kwambiri |
| 8 | |
| 9 | Kuwala kwambiri (kosavuta kuyenda pang'onopang'ono pamtunda wovuta) |
| 10 | |
| 11 | Kuwala |
| 12 | |
| 13 | Zina zovuta (Ndizo khama kwambiri; umamva wotopa koma ukhoza kupitiriza) |
| 14 | |
| 15 | Zovuta (zolemetsa) |
| 16 | |
| 17 | Zovuta kwambiri (zovuta kwambiri, ndipo mwatopa kwambiri) |
| 18 | |
| 19 | Zovuta kwambiri (Simungathe kupitilira kwa nthawi yayitali) |
| 20 | Kuchita kwakukulu |
Momwe Borg RPE imawonetsera Mantha a Mtima
Mungadabwe kuti chifukwa chiyani Borg RPE ikuyambira pa 6 ndikupita ku 20. Ichi ndi chifukwa chakuti apangidwa kukupatsani chiwerengero chabwino cha mtima wanu pa nthawi ya ntchito. Kuti muchite izi, wonjezerani RPE ndi 10 kuti muyambe kuchuluka kwa mtima.
Mwachitsanzo, ngati RPE yanu ndi 12, ndiye 12 × 10 = 120 kugunda pamphindi.
Kukula uku kunapangidwira munthu wamkulu wathanzi. Ukalamba wanu ndi matenda anu zimakhudza mtima wanu wonse , ndipo chifukwa chake mumathamanga kwambiri pamtima. Muyenela kufufuza momwe mpikisano wamtima umasinthira.
Borg RPE ndi yopindulitsa kwa anthu amene amamwa mankhwala omwe amakhudza mtima wawo kapena kuthamanga, chifukwa kuyesa kuyima kwa mtima sizisonyezero yabwino ya kuchita masewera olimbitsa thupi.
Mmene Mungagwiritsire Ntchito Ndalama Zomwe Mwaziwona
Pambuyo pakutentha, muyambe kuchita masewera olimbitsa thupi.
Patangopita mphindi zingapo, yesani RPE yanu pamlingo. Ngati mudakali pa RPE pansi pa zaka 12, tengani maulendo anu kapena kuonjezera kukana kuti muwonjezere mphamvu yanu . Woyendayenda, wothamanga, kapena wamasikitala angachite izi mwa kupita mofulumira, kufunafuna kutengeka, kapena kuwonjezera nthawi yochuluka. Ngati mukumva kuti muli ndi mphamvu 19 mungathe kuchepetseratu msinkhu wanu kapena kuchepetsa kukana kufikira mutabwerera kumbuyo mwamphamvu kwambiri.
> Chitsime:
> Ntchito Yodziwika. Maofesi a Kuletsa ndi Kuteteza Matenda. https://www.cdc.gov/physicalactivity/basics/measuring/exertion.htm.