Sɛ wuwie apɔw-mu-teɛteɛ pa, anaasɛ sɛ wosɔre bere a woatu mmirika ntɛmntɛm anɔpa a, biribi wɔ hɔ a wote nka bere nyinaa, ɛnte saa? Ɛyɛ wo koma a ɛrebɔ ntɛmntɛm yiye. Nanso bere bi akyi no, saa ahoɔhare no brɛ ase nkakrankakra na ɛsan kɔ sɛnea na ɛte kan no. So woasusuw pɛn sɛ bere a egye ansa na wo koma bɔ sann no betumi ama woahu biribi a ɛho hia paa wɔ wo koma akwahosan ho? Ɛno ne nea yɛfrɛ no koma a ɛbɔ denneennen (HRR) wɔ nnuruyɛ mu.
Sɛ yɛbɛka no tiawa a, dɛn ne Koma a Ɛbɔ Ho Nkwa (HRR)?
Fa no sɛ woyɛ kar a ɛretu mmirika wɔ kwan so. Sɛ wopɛ sɛ wugyae a, wuntumi nnyae prɛko pɛ. Sɛ wobɔ breki no a, ɛbrɛ ase nkakrankakra ma egyina. Yɛn koma te saa. Sɛ yɛteɛteɛ yɛn apɔw mu a, yɛn ntini hia mogya ne mframa pa pii, enti yɛn koma fi ase bɔ ntɛmntɛm. Sɛ yegyae apɔw-mu-teɛteɛ a, ɛsɛ sɛ yɛn koma san brɛ ase bio na ɛsan kɔ ne home a ɛfata no so.
Heart Rate Recovery (HRR) yɛ nea wɔde kyerɛ sɛnea wo koma bɔ ntɛmntɛm san kɔ sɛnea na ɛte kan, bere a woagye w’ahome bere a woateɛteɛ w’apɔw mu awie no. Sɛ yɛbɛka no tiawa a, ɛyɛ nsonsonoe a ɛda wo koma bɔ bere a woreteɛteɛ w’apɔw mu sen biara ne wo koma bɔ bere a woagye w’ahome simma biako anaa abien akyi no ntam. Wɔsusu no wɔ beats per minute (bpm) mu.
Nnuruyɛfo de saa HRR gyinapɛn yi di dwuma de te sɛnea wo koma wɔ apɔwmuden ase. Wɔtaa susuw saa botae yi bere a woreyɛ sɔhwɛ te sɛ ``apɔw-mu-teɛteɛ adwennwen sɔhwɛ``. Nnipa binom nso susuw saa bo yi nkutoo na ama wɔahu wɔn nipadua mu ahoɔden.
Okay, enti mɛyɛ dɛn abu me HRR no ho akontaa m’ankasa?
Eyi yɛ mmerɛw yiye. Nea wuhia ara ne afiri a ebetumi asusuw wo koma bɔ pɛpɛɛpɛ (te sɛ nea wotumi de ho to so a wɔde hwɛ sɛnea wo koma bɔ, apɔw-mu-teɛteɛ watch) ne akontaabu kakra. Ɛsɛ sɛ wohwehwɛ nɔma abien:
1. Wo koma bɔ kɛse bere a woreyɛ apɔw-mu-teɛteɛ: Eyi ne wo koma bɔ bere a woawie w’apɔw-mu-teɛteɛ no fã a ɛyɛ den sen biara no . Kae sɛ ɛsɛ sɛ wosusuw eyi ansa na wo ho adwo wo, a ɛno ne bere a wo nantew na wo ho adwo wo.
2. Koma a ɛbɔ simma biako bere a woagyae apɔw-mu-teɛteɛ akyi: Sɛ wugyae apɔw-mu-teɛteɛ no fã a ɛyɛ den sen biara no wie a, gye w’ahome simma biako pɛpɛɛpɛ. Afei susuw wo koma bɔ bio.
Afei nea aka ara ne sɛ wɔbɛtew so kakra.
Koma a ɛbɔ kɛse - Koma a ɛbɔ wɔ simma biako akyi = wo Koma a Ɛbɔ a Ɛbɔ (HRR) bo (wɔ bpm mu) .
Fa no sɛ, obi a wɔfrɛ no Nimal, bere a owiee mmirikatu pa no, ɔhwɛɛ ne koma bɔ na ɛbɔ 170 simma biara (170 bpm). Afei ogyinaa hɔ simma biako pɛpɛɛpɛ. Bere a ɔsan hwɛɛ mu simma biako akyi no, na ne koma bɔ so tew akodu 145 simma biara (145 bpm).
Afei Nimal HRR bɛyɛ: 170 - 145 = 25 bpm .
Mpɛn pii no, akwan abien na ɛwɔ saa HRR yi mu:
- Fast phase (HRR fast phase): Sɛnea koma no bɔ so tew wɔ sikɔne 30 anaa simma biako mu bere a wɔagyae apɔw-mu-teɛteɛ akyi.
- Slow phase (HRR slow phase): Bere dodow a koma no bɔ brɛoo wɔ simma abien anaa nea ɛte saa akyi (mpɛn pii no ɛkɔ simma 5).
Simma biako kwan a yɛkaa ho asɛm wɔ atifi hɔ no ne nea nnipa dodow no ara de di dwuma. Ɛma yenya adwene pa wɔ "fast phase" no ho. Nhwehwɛmu ada no adi sɛ susudua ketewaa yi mpo betumi ama woahu wo koma akwahosan ho nsɛm pii.
Dɛn ne HRR botae pa?
Ebia woresusuw ho sɛ, "Ɛsɛ sɛ me koma bɔ ntɛmntɛm dɛn?" Mpɛn pii no, dodow a wo koma bɔ ntɛmntɛm bere a woateɛteɛ w’apɔw mu awie no, dodow no ara na eye. Sɛ egye bere tenten ansa na akɔ fam a, ebetumi ayɛ ɔhaw bi ho sɛnkyerɛnne.
Mpɛn pii no, wobu HRR bo pa a ɛwɔ simma biako ahomegye akyi sɛ:
Botae a ɛyɛ 18 a wɔbɔ wɔ simma biara mu anaa nea ɛboro saa.
Nanso eyi nyɛ "magic number" a ɛfa obiara ho. Nneɛma afoforo pii wɔ hɔ a ɛkɔ so kyerɛ sɛ wo HRR ye anaasɛ ɛnte saa.
- Sɛ́ ebia wowɔ koma ne ntini mu yare anaasɛ wunni bi.
- wo mfe a woadi.
- Apɔw-mu-teɛteɛ ko a woyɛ ne nea woyɛ wɔ w’ahomegye bere mu.
- Bere tenten ahe na wugyee w’ahome ansa na woresusuw wo koma bɔ bio?
Ma menkyerɛkyerɛ eyi mu. Sɛ oduruyɛfo bi de wo hyɛ ``apɔw-mu-teɛteɛ mu adwennwen sɔhwɛ'' mu a, ɔkwan a wofa so gye w'ahome nso betumi asesa.
- Sɛ wowɔ komayare a: Ebia wo duruyɛfo bɛka akyerɛ wo sɛ nantew ntɛmntɛm anaa fa sakre so bere a woawie w’apɔw-mu-teɛteɛ no fã a ɛyɛ den sen biara no, sen sɛ wubegyae ntɛm ara. Wɔfrɛ eyi ahomegye a ɛyɛ nnam .
- Sɛ wunni komayare a: Ebia wo duruyɛfo bɛka akyerɛ wo sɛ da mpa so na nyɛ hwee. Wɔfrɛ eyi ahomegye a ɛnyɛ adwuma .
Enti, sɛ w’ankasa wosusuw wo HRR bo a, ɛho hia yiye sɛ wo ne wo duruyɛfo susuw ho sɛnea ɛbɛyɛ a obetumi akyerɛkyerɛ nea ɛkyerɛ ma wo mu pɛpɛɛpɛ.
| HRR bo (wɔ simma biako akyi) . | Dɛn na ɛtaa kyerɛ? |
|---|---|
| 18 bpm anaa nea ɛboro saa | Mpɛn pii no ɛkyerɛ sɛ komayare ne ahoɔden pa. |
| 12-18 bpm na ɛyɛ adwuma | Ebia eyi yɛ ade a ɛfata, nanso baabi wɔ hɔ a wobetumi anya nkɔso foforo denam apɔw-mu-teɛteɛ so. |
| Wɔ 12 bpm ase | Eyi betumi ayɛ komayare ho asiane ho sɛnkyerɛnne. Hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho. |
Dɛn nti na saa HRR botae yi ho hia saa?
HRR botae no nyɛ nɔma bi kɛkɛ. Ebetumi akyerɛ wo sɛnea wo koma reyɛ adwuma yiye na ahyɛ daakye komayare ho nkɔm.
HRR a ɛba fam betumi akyerɛ sɛ wo autonomic nervous system no ntumi nyɛ adwuma yiye. Eyi ne nhyehyɛe a ɛhwɛ nneɛma a ɛkɔ so wɔ yɛn nipadua mu a ɛba ara kwa (e.g. home, koma bɔ). Ɛte sɛ yɛn nipadua "auto-pilot" nhyehyɛe no. Ɛhwɛ sɛnea yɛn koma bɔ ntɛmntɛm bere a yɛteɛteɛ yɛn apɔw mu no so na ɛbrɛ ase bere a yegyae no.
Sɛ mmerɛwyɛ bi wɔ nhyehyɛe yi mu a, ɛma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse. Nhwehwɛmu ada no adi sɛ nnipa a wɔn HRR sua no taa nya tebea horow a edidi so yi:
- Coronary ntini mu yare
- Asikreyare `(Asikreyare)`
- Koma a entumi nyɛ adwuma yiye
- Mogya mmoroso (Hypertension) .
Afei, sɛ wokenkan yei wie a, ebia wobɛbɔ hu sɛ, "Oh my, sɛ me HRR kɔ fam nso ɛ..." Mma wosuro. Eyi te sɛ kɔkɔbɔ kanea a ɛwɔ kar bi dashboard so. Ɛka kyerɛ yɛn sɛ yɛnhwɛ yiye na yɛnyɛ yɛn kar no ho adwuma ansa na akwanhyia bi asi. Afei nso, sɛ wunim sɛ wo HRR sua a, wo ne wo duruyɛfo betumi ayɛ nneɛma a ɛho hia de ahyɛ wo koma den. Enti ɛyɛ wo yiye sɛ wubedi kan ahu eyi.
Dɛn na metumi ayɛ na ama me Heart Rate Recovery score atu mpɔn?
Eyi ho mmuae a eye sen biara na ɛyɛ mmerɛw ne sɛ wobɛteɛteɛ w'apɔw mu daa . Sɛ woteɛteɛ w’apɔw mu dedaw a, wo ne wo duruyɛfo nkasa nkyerɛ sɛnea wubetumi ama wo apɔw-mu-teɛteɛ nhyehyɛe atu mpɔn.
Sɛ woanya komayare anaa koma oprehyɛn a, komayare ho nhyehyɛe ahorow a wode wo ho bɛhyɛ mu no betumi aboa ma wo HRR atu mpɔn na woanya apɔwmuden bere tenten.
Ade a ɛho hia sen biara ne sɛ wo ne wo duruyɛfo bɛkasa bere nyinaa na woahwehwɛ afotu ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe foforo ase esiane biribiara nti.
Mprempren, obiara wɔ fitness watches ne activity trackers wɔ ne nsa so. Mpɛn pii no, yɛhwɛ calories dodow a yɛhyew ne baabi a yetuu mmirika kɔɔ akyiri bere a yɛreteɛteɛ yɛn apɔw mu nkutoo. Nanso yɛn werɛ fi sɛ sɛnea yɛn nipadua no ho tɔ no wɔ apɔw-mu-teɛteɛ akyi no ho hia saa ara.
Enti, bere foforo a woreyɛ apɔw-mu-teɛteɛ pa na wode wo nsa akɔ nsu toa bi mu no, gye bere kakra fa susuw wo koma bɔ. Hwɛ sɛnea ɛkɔ fam ntɛmntɛm. Ka eyi ho asɛm bere a worekɔ wo duruyɛfo nkyɛn no. Ɛmfa ho mfe dodow a woadi, anaasɛ mprempren wunni asiane biara a ɛbɛma woanya komayare a, ɛnyɛ ntɛm dodo da sɛ wubefi ase asusuw wo koma ho.
Nkrasɛm a Wɔde Kɔ Fie
- Heart Rate Recovery (HRR) yɛ ade titiriw a wɔde susuw sɛnea wo koma bɔ ntɛmntɛm bere a woateɛteɛ w’apɔw mu awie no.
- Dodow a wo koma bɔ ntɛmntɛm no, dodow no ara na wo koma akwahosan ye. Mpɛn pii no, sɛ wɔtew bɛboro 18 wɔ simma biara mu a, ɛyɛ sɛnkyerɛnne pa.
- Ɛwom sɛ wubetumi asusuw eyi wɔ fie de, nanso ɛho hia sɛ wohwehwɛ afotu fi wo duruyɛfo hɔ na ama woate mfaso a ɛwɔ so no ase pɛpɛɛpɛ na woayɛ w’ade sɛnea ɛfata.
- HRR bo a ɛba fam nyɛ ade a enti ɛsɛ sɛ wobɔ hu, ɛyɛ kɔkɔbɔ sɛ ɛsɛ sɛ wohwɛ wo koma yiye.
- Apɔw-mu-teɛteɛ a wɔyɛ no daa a nnuruyɛfo de afotu ma no betumi ama wo HRR ne wo koma akwahosan nyinaa atu mpɔn.
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