RPE Nhamba dzekuenzanisa Maitiro ako Okudzidzira
Paunenge uchidzidzira, zvakakosha kuongorora kushingaira kwako kuti uve nechokwadi chokuti uri kushanda nenzira yakakosha kukubatsira kuti uite zvinangwa zvako, asi kwete zvakaoma kuti iwe urove mapapu. Imwe nzira yekuita iyo ndeyokushandisa Yakanzwisiswa Kushanda Scale. Inowanzosvibiswa seRPE-kukosha kwekufungidzirwa kunoitwa. Muyero wakatarwa waunowanzoona ndiwo Borg Scale yeKujekesa Kwakaitwa , iyo inowanikwa kubva kune 0-20.
A Simple RPE Scale
Nekushanda kwatakagadzira pano, tinoshandisa nzira yakadzika yakajeka yekuedza (RPE). Iwe uchazviona zvakarongerwa pedyo nekugadzirisa nguva mukati memaitiro edu e cardio. Hazvisi nyore kuyeuka sezvazvinongobva kubva zero kusvika kune gumi pane pane 20-Borg Scale.
Paunenge uri kudzidzira, zvibvunze kuti wakasununguka sei, kuti wakaoma sei kufema uye kuti yakawanda sei-kushanda iwe unonzwa sokunge uri kutengesa. Iwe nyore sei iwe unogona kutaura, unozivikanwa semuedzo wekutaura , zvinhu mukati mechiyero ichi uye inzira inokurumidza yekuyera kuedza.
RPE Nhamba dzeZvinoonekwa zvakaitwa
- Nhamba 1: Ndiri kutarisa TV uye ndinodya mabhononi
- Nhamba 2: Ndine shungu uye ndinokwanisa kuchengetedza kufamba uku zuva rose
- Nhamba 3: Ndichiri kusununguka, asi ndiri kufema zvishoma
- Nhamba 4: Ndiri kutuka zvishomanana, asi ndinonzwa zvakanaka uye ndinogona kuramba ndichikurukurirana pasina
- Nhamba yepiri: Ndiri pamusoro penyaradzo, ndine sweti uye ndinogona kutaura zvakare nyore
- Nhamba 6: Ndichiri kukwanisa kutaura, asi ndine zvishoma
- Nhamba 7: Ndinogona kutaura, asi ini handidi chaizvo. Ndiri kutuka senguruve
- Nhamba 8: Ndinogona kukurudzira mukupindura mibvunzo yako uye inogona kungoita izvi kufamba kwenguva pfupi
- Nhamba 9: Zvichida ndinozofa
- Nhamba 10: Ndafa
Muzhinji, nokuda kwekushanda, iwe unoda kunge uri paNharaunda 5-6.
Kana iwe uri kuita kudzidziswa kwemazuva, iwe unoda kuti udzoke kuti uve wakapoteredza 4-5 uye kuwedzera kwako kunoputika kuva pane zvakapoteredza 8-9. Kushanda pahutano hwegumi hazvikurudzirwi nokuda kwekushanda kwakawanda. Kwemazuva mazhinji, zvishoma nezvishoma kushanda, chengeta PE yako paNhamba 5 kana pasi.
Correlating Heart Rate uye Yakanzwisiswa Nharaunda Dzinokurumidza
Kuyera mwoyo wako kuwedzera ndiyo nzira yakanyatsonaka yekuziva kana iwe uri mumwero wakadzika kana kuti simba rakasimba rekudzidzira nzvimbo. Asi iwe unogona kunge usingadi nguva dzose kuti ufukidze chiyero chemoyo chepamusoro chechifukidzo chechifu, iyo ndiyo nzira yakarurama kwazvo yekuiyera. Shandisa chirongwa chemwoyo chekucherechedza uye ona kuti unonzwa sei pane zvakasiyana nemoyo wako . Ipapo iwe unogona kutora kuwirirana nechechi yeRPE uye wosiya mushure shure. Kushanda nguva nenguva nekushanda kwepamwoyo chepamusoro kuchakubatsira kuti uchengetedze.
Izvo zvinokonzerwa nemwoyo inonzi sensors pamakemikari e-cardio uye mwoyo yejasi masero pazvipfeko zvakadai seFitbit uye Apple Watch haisi yakarurama kudarika chifukidzo chemwoyo chekufungidzira. Asi iwe unogona kuonawo kuti vanofananidza sei neRPE yako uye unoishandisa se cheki. Nokugadzirisa RPE yako kumitambo yemoyo wako, haufaniri kuvimba nechigadzirwa chekuziva nguva yekukurumidza kana kunonoka kana kuwedzera kukanganisa kana kusagadzikana.
Iye zvino tanga nematambo aya epamusoro pamakumbo epamba