Ukulinganisa Izinga Lenhliziyo Nokuzivocavoca Kwesisindo
Ukuzivocavoca kubalulekile ukukala ngoba kungakutshela ukuthi usebenza kanzima noma awusebenzi kanzima ngokwanele. Enye indlela evamile yokwenza lokhu isebenzisa Isilinganiselwa sokusebenza okuveziwe (RPE). Ukuhlolwa kwenkulumo , ububanzi bezinhliziyo zakho ezibhekiswe kuzo , kanye nesilinganiso se-Borg se-Excertion Exertion (RPE) zonke izindlela zokunquma ukuthi usebenza kanzima kangakanani.
Funda ukuthi ungasebenzisa kanjani i-RPE yakho ukuze unqume ukuthi ubhekene nokuzivocavoca noma izindawo ezinamandla.
Yini Ebonakalayo Ephumelelayo?
Ukuzikhandla okubonakalayo ukuthi kunzima kangakanani ukuzizwa umzimba wakho usebenza. Uma usebenzisa inhliziyo yakho ukushaya ngokushesha, ukuphefumula kwakho kuhamba ngokushesha futhi kujulile, usebenza isithukuthezi, futhi imisipha yakho iqale ukukhathala nokukhononda. Le mizwa ayiyona inhloso njengalapho ngempela ulinganisela izinga lakho lenhliziyo, kodwa angakunika inombolo elinganiselwe izinga lokushaya kwenhliziyo yakho kanye nokuzivocavoca kwakho.
Isilinganiselwa sokusebenza okuveziwe (RPE) Isilinganiso
Kufanele ulinganise umbono wakho wokuzikhandla kwakho uma usebenzise. Ungagxila kokuzwela okulodwa nje, thola umqondo ojwayelekile wokuthi usebenza kanzima kangakanani. Sebenzisa imizwa yakho yokuzikhandla kunezinyathelo ezifana nesivinini ngenkathi ugijima noma uhamba ngebhayisikili noma uziqhathanisa nomunye umuntu. Bese unikezela ukufaka kwakho inombolo kusuka ku-6 ukuya ku-20 ku-Isilinganiselwa seBorg sezinga lokuthuthukiswa eliveziwe.
Isilinganiso siqala ngo-6, okusho ukuthi uzizwa ungasebenzi, kufana nokuma nje. Izinga 9 yilokho ozizwayo uma uhamba ngezinga elilula. Ezingeni le-12 ukuya ku-14 usendaweni yokulinganisela okulinganiselwe futhi uma uzizwa kunzima kakhulu, njengokungathi uhamba ngokukhawuleza noma ukugijima ngendlela elula. Ezingeni le-15 nangaphezulu uzizwa unzima kakhulu futhi usendaweni enamandla kakhulu , njengalapho isebenza.
| I-RPE | Ukuzikhandla Kuzwakala |
| 6 | Akukho okusebenzayo nhlobo |
| 7 | Kukhanya kakhulu |
| 8 | |
| 9 | Ukukhanya kakhulu (ukuhamba kalula kancane kancane ngezinga elinethezeka) |
| 10 | |
| 11 | Ukukhanya |
| 12 | |
| 13 | Kakhulu kunzima (Kuyinto umzamo omkhulu; uzizwa ukhathele kepha ungaqhubeka) |
| 14 | |
| 15 | Kunzima (kunzima) |
| 16 | |
| 17 | Kanzima kakhulu (okunzima kakhulu, futhi usuke uphelelwe amandla kakhulu) |
| 18 | |
| 19 | Kakhulu kakhulu (awukwazi ukuqhubeka isikhathi eside ngaleli hambo) |
| 20 | Ukuzama ukukhululeka |
Indlela i-Borg RPE ibonisa ngayo inani lezinhliziyo
Ungase uzibuze ukuthi kungani isibalo se-Borg RPE siqala ngo-6 futhi siya ku-20. Lokhu kungenxa yokuthi yenzelwe ukukunika isilinganiso esilinganiselwe senani lakho lenhliziyo ngesikhathi sokusebenza. Ukwenza lokhu, wandisa i-RPE yakho ngu-10 ukuze uthole isilinganiso senhliziyo esilinganiselwe.
Isibonelo, uma i-RPE yakho ingu-12, i-12 x 10 = 120 ishaya ngomzuzu.
Lesi silinganiso senzelwe umuntu omdala ophilile. Isikhathi sakho nesimo somzimba kuthinta isilinganiso sakho senhliziyo esiphezulu , ngakho-ke izinkomba zenhliziyo yakho zamazinga ahlukahlukene. Kufanele uhlole ukuthi yikuphi ukulinganisa kwezinga lenhliziyo okuyiphi indawo kuwe.
I-Borg RPE iwusizo kubantu abaphuza imithi ethinta izinga lenhliziyo yabo noma impulse, ngoba ukukala izinga lenhliziyo yabo akuyona inkomba enhle yokuzivocavoca kwabo.
Indlela Yokusebenzisa Isilinganiso Esenzakalayo Sokuqalisa
Ngemva kokufudumala ngezinga eliphansi lokuzikhandla, qalisa ukuqeqeshwa kwakho.
Ngemuva kwemizuzu embalwa, hlola i-RPE yakho kusuka esikalini. Uma usese-RPE ngaphansi kwe-12, thatha ijubane lakho noma wengeze ukumelana nokwandisa amandla akho . Umgibeli, umgijimi, noma umgibeli wamabhayisikili angenza lokhu ngokuhamba ngokushesha, efuna ukugxila, noma ukufaka izikhathi eziphakeme kakhulu. Uma uzizwa unamandla ka-19 ungase ufune ukunciphisa ijubane lakho noma wehlise ukumelana kuze kube yilapho usubuyele emandleni amakhulu noma endaweni elinganiselayo.
> Umthombo:
> Ukusebenza okuveziwe. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/measuring/exertion.htm.