Mipata ya RPE Yoganizira Zochita Zanu Zambiri
Mukamachita masewera olimbitsa thupi, ndikofunika kuyang'anitsitsa mphamvu yanu kuti muzitsimikizira kuti mukugwira ntchito mofulumira kukuthandizani kukwaniritsa zolinga zanu, koma osati molimbika kuti muthe mapepala. Njira imodzi yochitira zimenezi ndiyo kugwiritsa ntchito Zomwe Zomwe Zikuchitika. Nthawi zambiri zimakhala zofupikitsidwa monga chiwerengero cha RPE-chidziwitso choyesedwa. Mtengo woyenera womwe mudzawone nthawi zambiri ndi Borg Scale ya Kuzindikira , yomwe ili pakati pa 0-20.
Pulogalamu ya RPE yosavuta
Pogwiritsa ntchito zomwe tapanga apa, timagwiritsa ntchito njira yosavuta yoyesera yozama (RPE). Mudzawona izo zitalembedwa pafupi ndi kuchita masewera mu ntchito yathu ya cardio. Ndizosavuta kukumbukira pamene zimangopita kuchokera pa zero kufika pa khumi m'malo mwa ndime ya 20 Borg Scale.
Pamene mukuchita masewera olimbitsa thupi, dzifunseni momwe mulili omasuka, momwe mukupuma movutikira komanso momwe mukugwirira ntchito ngati mukugwiritsa ntchito. Momwe mungathe kulankhulira mosavuta, kudziwika ngati mayesero a nkhani , zinthu zomwe zili muyeso ili ndi njira yofulumira kuyesa kuyesa.
Mipata ya RPE ya Ntchito Yodziwika
- Msewu 1: Ndikuwonerera TV ndikudya mahaboni
- Mzere wachiwiri: Ndine womasuka komanso ndikutha kuyenda mothamanga tsiku lonse
- Mzere 3: Ndimakondabe, koma ndikupuma kwambiri
- Mzere wachinayi: Ndikulumbirira pang'ono, koma ndikumverera bwino ndikupitiriza kukambirana molimbika
- Mzere 5: Ndine wokoma mtima, ndikuwombera kwambiri ndipo ndimatha kulankhula mosavuta
- Mzere 6: Ndimatha kulankhula, koma ndikupuma pang'ono
- Mzere 7: Ndimatha kulankhula, koma sindikufuna. Ndikutuluka thukuta ngati nkhumba
- Mzere wa 8: Ndikhoza kumayankha poyankha mafunso anu ndipo ndikungoyenda nthawi yochepa chabe
- Mzere 9: Ine mwina ndifa
- Mzere wa 10: Ndine wakufa
Kawirikawiri, chifukwa chogwira ntchito zambiri, mukufuna kukhala pafupi ndi Mzere wa 5-6.
Ngati mukuchita maphunziro opitilirapo, mukufuna kuti muzitha kuchira pang'onopang'ono 4-5 ndipo kuphulika kwanu kumakhala kozungulira 8-9. Kugwira ntchito pa msinkhu 10 sikuvomerezedwa pa ntchito zambiri. Kwa nthawi yayitali, pang'onopang'ono ntchito, sungani PE yanu pa Level 5 kapena pansi.
Kulimbitsa Mpweya wa Mtima ndi Mipangidwe Yowonjezera Yomwe Yilipo
Kuyeza kuchuluka kwa mtima wanu ndi njira yeniyeni yodziwira ngati muli ndi mphamvu zochepa kapena zovuta zogwirira ntchito. Koma nthawi zina simungayambe kuvala chifuwa cha mtima kutsogolo chifuwa, chomwe ndi njira yolondola kwambiri yowunikira. Gwiritsani ntchito kuwunika kwa mtima ndikuwona mmene mumamvera pamitima yosiyana. Ndiye mutha kulumikizana ndi RPE msinkhu ndikusiya kuyang'ana kumbuyo. Kugwira ntchito nthawi ndi nthawi ndi kuyima kwa mtima kukuthandizani kuti muziyenda.
Kugwiritsa ntchito mapulogalamu a mtima pamagetsi a cardio ndi kuthamanga kwa mtima pamasewera ovala zovala monga Fitbit ndi apulogalamu ya Apple akuwona molondola kusiyana ndi chifuwa cha mtima pamtundu wotsegula. Koma mukhoza kuwona momwe akufanizira ndi RPE yanu ndi kuwagwiritsa ntchito ngati cheke. Poika malipiro anu pa RPE pamtima wanu, simudzadalira chipangizo choti mudziwe nthawi yofulumira kapena kuchepetsa kapena kuonjezera kutsika kapena kukana.
Tsopano yambani ndi masewero apamwamba a kunyumba ya cardio