Ahintasɛm bi a ɛkyerɛ sɛnea wo koma te: Momma yensua Heart Rate Reserve ho ade.

Ebia woate ‘koma a ɛbɔ’ anaa koma a ɛbɔ ho asɛm, ɛnte saa? Ebia sɛ w’ani gye apɔwmuden ho, anaasɛ woyɛ obi a wodwen koma akwahosan ho kakra a, ‘Heart Rate Reserve’ anaa sɛnea wɔfrɛ no wɔ Borɔfo kasa mu (Heart Rate Reserve - HRR) yɛ asɛmfua a wunim. Nanso sɛ wunni adwene a emu da hɔ wɔ nea ɛyɛ ankasa ne nea yebetumi asua afi mu ho a, ɔhaw biara nni ho. Ɛnnɛ, momma yɛnka eyi ho asɛm a ɛho hia yiye (Heart Rate Reserve) wɔ nsɛm a ɛnyɛ den mu.

Dɛn ne Koma a Ɛbɔ Nneɛma a Wɔde Siesie? Momma yɛnte ase kɛkɛ!

Sɛ yɛbɛka no tiawa a, wo Koma a Ɛbɔ a Wobɛkora So no yɛ nsonsonoe a ɛda wo Koma a Ɛbɔ a Ɛsen Biara ne wo Koma a Ɛbɔ a Woregye Ahome no ntam . Okay, momma yɛnkyerɛkyerɛ nsɛmfua abien yi mu kakra, ɛnte saa?

• Koma a Ɛbɔ Kɛse: Eyi ne mpɛn dodow a wo koma betumi abɔ simma biara bere a woreyɛ apɔw-mu-teɛteɛ denneennen, kyerɛ sɛ, bere a woreyɛ adwuma wɔ wo mmɔdenbɔ a ɛsen biara mu no. Fa no sɛ woretu mmirika, woretu mmirika, woretu mmirika ntɛmntɛm sɛnea wubetumi... Eyi ne ahoɔhare a ɛsen biara a wo koma bɔ saa bere no.
• Koma a ɛbɔ wɔ ahomegye mu : Eyi ne ɛno bɔ abira. Ɛyɛ mpɛn dodow a wo koma bɔ simma biako bere a wo ho adwo wo na woagye w’ahome, a wonyɛ apɔw-mu-teɛteɛ biara no. Bere a eye sen biara a wubetumi asusuw eyi ne bere a wudi kan sɔre anɔpa, te sɛ bere a woada mpa so no.

Enti, mfaso a yenya bere a yeyi koma a ɛbɔ kɛse yi fi koma a ɛbɔ a yɛregye n’ahome no mu no ne nea yɛfrɛ no koma a ɛbɔ akorae . Eyi ma yenya adwene pa wɔ sɛnea wo koma ne ntini nhyehyɛe no fata ho, kyerɛ sɛ, sɛnea wo koma wɔ apɔwmuden na ɛyɛ adwuma yiye no.

Yɛn koma yɛ akwaa a ɛyɛ nwonwa, ɛnte saa? Da mũ nyinaa, awia ne anadwo, sɛ yɛda anaa yɛretu mmirika mpo a, ɛyɛ adwuma a ennyae na ama nkwammoaa biara a ɛwɔ yɛn nipadua mu no nya mframa pa ne aduannuru a ehia denam mogya so. Wɔfrɛ bere a egye ansa na koma no atwetwe na abɔ mogya no sɛ koma bɔ. Wɔfrɛ mpɛn dodow a koma no bɔ simma biako no koma bɔ. Saa dodow yi gu ahorow da mũ no nyinaa a egyina nneɛma ahorow so.

Nneɛma bɛn na ɛka yɛn koma bɔ?

Wo koma bɔ gyina nneɛma dodow bi so. Momma yɛnhwɛ nneɛma atitiriw a ɛka no:

• Wo dwumadi dodow ne oxygen a wunya: Sɛ woteɛteɛ w’apɔw mu , wutu mmirika, anaa wuhuruw a, wo nipadua hia oxygen pii. Ɛsɛ sɛ wo koma bɔ ntɛmntɛm na ama woanya saa mframa pa no.
• Tawa mu nneɛma a wɔde di dwuma:Sɛ wode tawa mu nneɛma te sɛ sigaret a wonom di dwuma a, wo koma bɔ a woregye w’ahome no betumi ayɛ kɛse ara kwa.
• Nsã dodow a wobɛnom: Nsã a wobɛnom betumi ama wo koma abɔ kɛse bere tiaa bi.
• Mfe a woadi: Bere a worenyin no, wo koma bɔ brɛoo kakra. Afei nso, wo koma bɔ nkɔ soro kɛse bere a woteɛteɛ w’apɔw mu te sɛ nea na ɛkɔ soro bere a na woyɛ abofra no .
• W’ayaresa mu tebea horow: Koma yare te sɛ koma mu ntini mu yare betumi ama wo koma bɔ kɛse. Tebea horow te sɛ hypothyroidism (thyroid gland a ɛnyɛ adwuma) ne nyarewa bi nso betumi ama wo koma bɔ so atew.
• Nkate a wote nka saa bere no: Sɛ wote abufuw anaa ehu nka a, wo koma bɔ kɔ soro, ɛnte saa? Saa ara na sɛ wo ho dwo wo na wo ho dwo wo a, wo koma bɔ so tew.
• Nnuru a wonom: Nnuru bi te sɛ beta-blockers , nnuru a ekum adwenemhaw, ne nnuru a wɔde kum ɛyaw betumi ama wo koma abɔ brɛoo. Afei nso, nnuru bi a wɔde sa atiridiinini ne ayamtu betumi ama wo koma bɔ kɛse.

Ɔkwan bɛn so na wobu koma no bɔ a wɔde asie yi ho akontaa?

Eyi nyɛ den sɛnea ebia wubesusuw no. Ɔkwan a wɔfa so hwehwɛ Heart Rate Reserve (HRR) ne:

HRR = Koma a Ɛbɔ a Ɛsen Biara - Koma a Ɛbɔ wɔ Ahomegye mu

Saa kwan yi wɔ din foforo, a ɛne (Ka RVO nen kwan) .

Okay, afei momma yɛnhwɛ sɛnea yebehu saa koma a ɛbɔ kɛse yi ne koma a ɛbɔ denneennen yi.

Sɛnea wubehu wo koma a ɛbɔ kɛse sen biara:

Ɔkwan tiawa bi wɔ hɔ a wɔtaa fa so yɛ eyi:

• Twe wo mfe fi 220. Sɛ nhwɛso no, sɛ woadi mfe 30 a, wo koma bɔ kɛse (Max HR) yɛ 220 - 30 = 190 (beats per minute).

Nanso esiane sɛ ɛtɔ mmere bi a saa kwan yi tumi twe ne ho kɔ soro bɛyɛ 10-12 simma biara nti, nhwehwɛmufo ahyɛ ɔkwan foforo a wɔbɛfa so ayɛ ho nyansa:

• Fa wo mfe mmɔho 0.7 na yi mmuae no fi 207 mu.

Sɛ nhwɛso no, sɛ woadi mfe 30 a:

30 * 0.7 = 21 na ɛwɔ hɔ

207 - 21 = 186 (abɔdeɛ wɔ simma biara mu). Eyi ne wo koma bɔ kɛse (Max HR).

Sɛnea wubehu wo koma a ɛbɔ a woregye w’ahome:

Eyi ne mpɛn dodow a wo koma bɔ simma biara bere a woagye w’ahome, a wommɔ mmɔden biara. Bere a eye sen biara a wode susuw eyi ne ade a edi kan anɔpa, ansa na woafi mpa so. Wubetumi asusuw eyi bere a wonnom kɔfe, wunni adwennwen, na wuntu nkɔ baabiara no.

• Nnipa dodow no ara koma a ɛbɔ bere a wɔregye wɔn ahome (RHR) no bɔ fi 60 kosi 100 simma biara.
• Wɔ nnipa a wɔteɛteɛ wɔn apɔw mu pii te sɛ agumadifo fam no, saa bo yi betumi ayɛ nea ɛba fam te sɛ nea wɔbɔ 40 simma biara. Eyi fi wɔn koma a ɛfata a ɛkorɔn no.

Wobɛyɛ dɛn asusuw wo koma bɔ?

Akwan pii wɔ hɔ a wobɛfa so asusuw eyi:

1. Apɔw-mu-teɛteɛ tracker a wotumi hyɛ: Sɛ wowɔ smart watch anaa fitness band a, ɛbɛkyerɛ wo koma a ɛbɔ mprempren.

2. Wubetumi asusuw wo ho:

• Fa wo nsa foforo no nsateaa abien (mfinimfini ne nsateaa a wɔde kyerɛ ade) to nsateaa no so, wɔ nsateaa no fã. (Wobɛtumi nso ahwɛ kɔn no nkyɛn).
• Kan mpɛn dodow a wote nka sɛ wo koma bɔ denneennen simma biako.
• Sɛ ɛnte saa a, kan sikɔne 30 na fa saa dodow no bɔ abien. Ɛno bɛma woanya beat dodow a wobɛbɔ wɔ simma biara mu.

Dɛn na Heart Rate Reserve ka kyerɛ yɛn?

Heart Rate Reserve (HRR) yɛ ɔkwan a wobɛfa so asusuw wo ho. Kae sɛ, wɔde wo koma bɔ kɛse (Max HR) a woyi fi wo koma a ɛbɔ a woregye w’ahome (RHR) no so na ebu akontaa.

Bere a wo nipadua mu ahoɔden kɔ soro no, wo koma a ɛbɔ bere a woregye w’ahome (RHR) no so tew.

Enti, sɛ wo koma a ɛbɔ a woregye w’ahome (RHR) no so tew a, wo koma bɔ a wode asie (HRR) no kɔ soro. Sɛ yɛbɛka no tiawa a, dodow a wo HRR kɔ soro no, dodow no ara na wo koma yɛ adwuma yiye.

Hena na odwen koma a ɛbɔ a wɔde asie yi ho kɛse?

Mmere bi wɔ hɔ a saa HRR botae yi ho hia titiriw:

• Koma mu Nsiesiei Nhyehyɛe: Wɔ nhyehyɛe ahorow a wɔde siesie nnipa a wɔn ho retɔ wɔn wɔ komayare mu no, wɔde saa HRR yi di dwuma de kyerɛ apɔw-mu-teɛteɛ a emu yɛ den a ɛfata ma wɔn. Wɔ nhwehwɛmu bi mu no, nnipa a wɔreyɛ wɔn koma mu ahosiesie no teɛteɛɛ wɔn apɔw mu wɔ koma a wɔde asi wɔn ani so a ɛyɛ wɔn HRR no 60% kosi 80% (ne koma a ɛbɔ bere a wɔregye wɔn ahome ka ho).
• Wɔ w’apɔw-mu-teɛteɛ nhyehyɛe mu: Wubetumi nso de saa kwan yi adi dwuma de ahu wo koma a wode asi w’ani so bere a woreyɛ apɔw-mu-teɛteɛ no. Sɛ nhwɛso no, sɛ worefi w’apɔw-mu-teɛteɛ ase (warm-up) a, wubetumi de botae a ɛne wo HRR 50% - 60% afi ase na wode nkakrankakra akɔ ahoɔden a ɛkorɔn so. Eyi bɛyɛ soronko a egyina agumadi a woreyɛ ne wo botae ahorow so.

Nnipa binom de wɔn ani si wɔn koma a ɛbɔ kɛse (Max HR) no ɔha biara mu nkyem pɔtee bi so bere a wɔreyɛ apɔw-mu-teɛteɛ no. Saa kwan yi de HRR di dwuma sen sɛ wɔde bedi dwuma.Yebetumi aka sɛ ɛyɛ nokware kɛse.

• Sɛ woreyɛ apɔw-mu-teɛteɛ wɔ ahoɔden a ɛfata mu a: Fa si w’ani so sɛ wubenya wo koma a ɛbɔ kɛse no mu 64% kosi 76% (Max HR).
• Sɛ woreyɛ apɔw-mu-teɛteɛ wɔ ahoɔden a ɛkorɔn mu (Vigorous intensity): Fa si w’ani so sɛ wo koma bɔ kɛse (Max HR) a ɛyɛ 77% kosi 93%.

Dɛn nti na Heart Rate Reserve ho hia?

Eyi nyɛ dodow bi kɛkɛ. Ɛka pii fa w’akwahosan ho.

Nhwehwɛmu bi a wɔyɛe wɔ mmarima ho daa no adi sɛ, wɔ mfe 30 mu no, wɔn a wɔn koma bɔ kɛse (HRR) bere a wɔreyɛ apɔw-mu-teɛteɛ no na wɔn koma betumi awu mpofirim sen biara . Wɔ saa nhwehwɛmu no mu no, na mmarima a wɔn HRR bɔ 17 kosi 85 simma biara no wɔ asiane a ɛkɔ soro kɛse sɛ koma betumi awu mpofirim sen wɔn a wɔn HRR boro 85 simma biara no. Eyi kyerɛ sɛnea HRR ho hia, ɛnte saa?

Dɛn ne koma bɔ a wɔde sie yiye?

Ɛyɛ den sɛ yɛbɛka boɔ baako "pa" ama yei a ɛyɛ adwuma ma obiara, ɛfiri sɛ ɛsono onipa biara. Nanso ade a ɛho hia sen biara a ɛsɛ sɛ yɛkae ne sɛ dodow a HRR bo no kɔ soro no, dodow no ara na eye.

Asɛmpa foforo ne sɛ ɛmfa ho mfe dodow a woadi no, apɔw-mu-teɛteɛ daa betumi ama wo koma bɔ (HRR) atu mpɔn.

Heart rate reserve (HRR) yɛ ɔkwan pa a wobɛfa so asusuw wo fitness level na aboa wo ma woanya target heart rate zone a ɛfata ma w’apɔw-mu-teɛteɛ. Nanso sɛ woyɛ ɔkwasea dodo sɛ wobɛyɛ akontaabu no nyinaa a, ɔkwan foforo a ɛyɛ mmerɛw wɔ hɔ a wobɛfa so ahu sɛnea w’apɔw-mu-teɛteɛ no mu yɛ den. Wɔfrɛ no "kasa sɔhwɛ."

• Sɛ wutumi kasa bere a woreyɛ apɔw-mu-teɛteɛ (kasamu biako anaa abien mpo) a, na wowɔ ahoɔden a ɛfata.
• Sɛ ɛyɛ den ma wo sɛ wobɛkasa bere a woreteɛteɛ w’apɔw mu, anaasɛ wuntumi nka nsɛm pii nsen nsɛmfua kakraa bi a, ɛnde na wowɔ ahoɔden a emu yɛ den mu.

Saa dodow abien yi nyinaa wɔ baabi a wopɛ sɛ wo koma bɔ no mu.

Fa nkrasɛm kɔ fie: Kae sɛ wobɛka no tiawa!

Okay, enti ɛfiri deɛ yɛaka ho asɛm no mu no, mewɔ anidasoɔ sɛ woanya adwene pa wɔ Heart Rate Reserve ho. Nea etwa to no, kae eyi:

• Koma a ɛbɔ sie (HRR) yɛ nsonsonoe a ɛda wo koma a ɛbɔ kɛse (Max HR) ne wo koma a ɛbɔ kɛse (RHR) ntam.
• Dodow a wo HRR bo kɔ soro no, dodow no ara na wo koma ne ntini mu ahoɔden yɛ papa.
• Nneɛma pii ka wo koma bɔ, a mfe a woadi, sɛnea woyɛ adwuma, nnuru a wonom, ne nkate ka ho.
• Wubetumi abu wo HRR ho akontaa na woahu koma a ɛbɔ a ɛfata a wode besi w’ani so sɛ wobɛteɛteɛ w’apɔw mu.
• HRR bo a ɛkɔ soro nso betumi aboa ma asiane a ɛwɔ hɔ sɛ koma no bɛtɔ mpofirim no so atew.
• Apɔw-mu-teɛteɛ betumi ama wo HRR atu mpɔn.
• Sɛ ɛyɛ den ma wo sɛ wubebu akontaa a, fa "kasa sɔhwɛ" no kyerɛ sɛnea w'apɔw-mu-teɛteɛ no mu yɛ den.

Enti, yɛwɔ anidaso sɛ saa nsɛm yi bɛboa wo ma woahwɛ wo koma akwahosan so. Koma a ɛte apɔw yɛ ahoɔden kɛse ma asetra a ahoɔden wom!

` Koma a Ɛbɔ a Wɔde Siesie, Koma a Ɛbɔ a Wɔde Siesie, Koma a Ɛbɔ, Apɔw-mu-teɛteɛ, Koma Akwahosan, Koma a Ɛbɔ a Ɛsen Biara, Koma a Ɛbɔ Ahomegye