Amazinga we-RPE Wokulinganisa Ukuzivocavoca Kwakho
Uma uzivocavoca, kubalulekile ukuqapha amandla akho ukuqinisekisa ukuthi usebenza ngezinga eliyinselela okwanele ukukusiza ufinyelele imigomo yakho, kodwa hhayi kanzima ukuthi uphuze amaphaphu. Enye indlela yokwenza lokho ukusebenzisa i-Scale Expertion Scale. Kuvame ukufingqwa njengesilinganiso se-RPE sokuzikhandla okubonakalayo. Isilinganiso esilinganiselwe ozozibona ngaso sonke isikhathi yi- Borg Scale Yokuzivocavoca Okucatshangwayo , okuphakathi kuka-0-20.
Isilinganiso se-RPE esilula
Mayelana nokusebenza esikuklanyelwe lapha, sisebenzisa isilinganiso esicacile sokuzikhandla (RPE). Uzoyibona ibhalwe eceleni kokuzivocavoca ekusebenzeni kwethu kwe-cardio. Kuyinto elula ukuyikhumbuza njengoba iphuma kusuka ku-zero kuya kweyishumi esikhundleni se-Borg Scale engu-20.
Uma uzivocavoca, zibuze ukuthi ukhululekile kangakanani, ukuthi kunzima kanjani ukuphefumula nokuthi uzizwa kanjani-umzamo ozwakalayo uma uchitha. Ungakwazi kanjani ukukhuluma kalula, owaziwa ngokuthi ukuhlolwa kwenkulumo , izici kulokhu okulinganiselwe futhi kuyindlela esheshayo yokukala umzamo.
Amazinga we-RPE Wokusebenza Okuveziwe
- I-Level 1: Ngibheka i-TV futhi ngidla amabhononi
- I-Level 2: Nginethezekile futhi ngingakwazi ukugcina lesi sivinini usuku lonke
- I-Level 3: Ngisakhululekile, kepha ngiphefumulela kancane
- Izinga 4: Ngifika kancane, kodwa ngizizwa nginempilo futhi ngingakwazi ukuqhubeka ngicocisana
- Izinga lesi-5: Ngingaphezu kokukhululekile, ngifunga ngaphezulu futhi ngisakwazi ukukhuluma kalula
- Izinga 6: Ngisakwazi ukukhuluma, kepha ngiphumule kancane
- Izinga 7: Ngingakwazi ukukhuluma, kodwa angifuni ngempela. Ngifika njengesithumba
- I-Level 8: Ngiyakwazi ukugxila ekuphenduleni imibuzo yakho futhi ngingagcina le ijubane isikhathi esifushane
- Izinga 9: Ngicishe ngife
- Izinga 10: Ngifile
Ngokuvamile, ngokusebenza okuningi, ufuna ukuba kuNqanaba 5-6 elizungezile.
Uma wenza ukuqeqeshwa kwesikhashana, ufuna ukutakula kwakho kube ngu-4-5 futhi ukuqhuma kwakho okunamandla kube cishe ngo-8-9. Ukusebenza ezingeni le-10 akukhuthazwa ukusebenza okuningi. Ngesikhathi eside, ukusebenza kancane, gcina i-PE yakho ku-Level 5 noma ephansi.
Ukulinganisa izinga lezinhliziyo kanye namazinga okuthuthukisa okuveziwe
Ukulinganisa izinga lakho lenhliziyo kuyindlela ecacile kakhulu yokuthola ukuthi usezingeni elilinganiselayo noma izinkampani zokuzivocavoca ngamandla. Kodwa kungenzeka ukuthi awufuni njalo ukugqoka i-strap monitor ye-chest strap, okuyindlela enembile kakhulu yokuyihlola. Sebenzisa umlindo wokushaya kwenhliziyo futhi uqaphele ukuthi uzizwa kanjani emazingeni ahlukene wenhliziyo . Khona-ke ungadonsela ukulungiswa ngezinga le-RPE bese ushiya ukuqapha ngemuva. Ukusebenza ngezikhathi ezithile ngokuqapha kwenhliziyo kuzokusiza ukugcina ithrekhi.
Izinzwa zezinhliziyo zenhliziyo emishini yemoto kanye nezinzwa zenhliziyo ezembathweni ezifana ne- Fitbit ne-Apple Watch ayinembile kakhulu kunomqaphi wesilinganiso senhliziyo. Kodwa ungabona nokuthi ziqhathaniswa kanjani ne-RPE yakho futhi uzisebenzise njengesikebhe. Ngokulinganisa i-RPE yakho ngenani lenhliziyo yakho, ngeke kudingeke ukuthi uthembele kudivayisi ukuze ukwazi ukuthi ukusheshisa noma ukunciphisa noma ukwandisa ukugxila noma ukumelana.
Manje qalisa ngalezi zivivinyo ze-cardio eziphezulu