Kikokotoo cha RPE
Kadiria 1RM na mizigo ya mazoezi kutoka RPE
Piga picha, AI itarekodi mlo wako. Lishe na mazoezi katika programu moja.Pakua programu bila malipoRPE ya seti
RPE 10 = hakuna marudio yaliyobaki, RPE 8 = marudio 2 ya akiba
Kikokotoo cha RPE
Mazoezi yanayotegemea RPE hurekebisha uzito kulingana na jinsi seti inavyohisi kuwa ngumu kweli badala ya asilimia isiyobadilika. Weka uzito uliouinua, marudio na RPE ya seti hiyo, na kikokotoo hiki hutumia chati ya kawaida ya RPE kukadiria 1RM yako na kupendekeza mizigo ya mazoezi kwa malengo ya kawaida ya marudio. RPE 10 inamaanisha hakuna marudio yaliyobaki; RPE 8 inamaanisha takriban mawili ya akiba. Ndio msingi wa programu za kisasa zinazojidhibiti na inalingana vyema na mpango wa asilimia ya 1RM.
Kwa msingi wa chati ya kawaida ya RPE/RIR. RPE (kiwango cha juhudi kinachohisiwa) hupima jinsi seti ilivyokuwa ngumu: RPE 10 ni kiwango cha juu cha kweli, RPE 8 inamaanisha ungeweza kufanya takriban marudio 2 zaidi. Ni mbadala unaonyumbulika zaidi kuliko asilimia zisizobadilika kwa mazoezi yanayojidhibiti.
Maswali Yanayoulizwa Mara kwa Mara
- What is an RPE calculator used for?
- An RPE calculator converts a set's weight, reps and Rating of Perceived Exertion into an estimated one-rep max and suggested working loads. It lets you autoregulate training by basing weights on how hard a set actually felt rather than fixed percentages.
- How does the RPE and RIR scale work?
- RPE rates effort from 1 to 10, where 10 means no reps left in reserve. It maps directly to Reps in Reserve: an RPE of 8 means about 2 reps left, and 9 means about 1 rep left, which the chart uses to estimate your max.
- What RPE should I train at?
- Most strength work is programmed around RPE 7 to 9, leaving roughly 1 to 3 reps in reserve, to drive adaptation while managing fatigue. Reserve true RPE 10 sets for testing, since training to absolute failure repeatedly can hinder recovery.