Dɛn ne wo koma ‘akorae’? Momma yɛnka Heart Rate Reserve ho asɛm!

Sɛ woteɛteɛ w’apɔw mu, wutu mmirika, anaa woforo antweri a, wo koma bɔ kɛse, ɛnte saa? Na sɛ woda, anaa wohwɛ TV kɛkɛ a, wo koma bɔ komm paa na ɛba fam. So wunim sɛ nsonsonoe a ɛda ahoɔhare abien yi ntam, ahoɔhare a ɛba fam koraa a wo koma betumi ayɛ komm ne ahoɔhare a ebetumi akɔ so abɔ mmɔden kɛse ntam no ka pii fa wo nipadua akwahosan ho, titiriw wo koma no ahoɔden? Ɛno ne nea yɛfrɛ no koma bɔ a wɔde sie, anaa Koma a ɛbɔ a wɔde sie (HRR), wɔ nnuruyɛ mu.

Sɛ yɛbɛka no tiawa a, dɛn ne Heart Rate Reserve (HRR)?

Eyi yɛ adwene a ɛyɛ mmerɛw yiye. Fa no sɛ wo koma wɔ ahoɔden ‘akorae’ a ebetumi ayɛ adwuma pɔtee bi.

Heart Rate Reserve (HRR) = Wo Koma a Ɛbɔ a Ɛsen Biara - Wo Koma a Ɛbɔ a Woregye Ahome

Sɛ yɛbɛka no tiawa a, ɛyɛ nsonsonoe a ɛda wo koma a ɛbɔ kɛse (ahoɔhare a wo koma bɔ bere a woteɛteɛ w’apɔw mu kɛse) ne wo koma a ɛbɔ a woregye w’ahome no ntam. Dodow a dodow yi dɔɔso no, dodow no ara na wo koma ne ntini nhyehyɛe no fata. Eyi kyerɛ sɛ wo koma wɔ ‘kwan’ pii a wubetumi de ayɛ nsakrae wɔ adwennwen mu.

Dɛn nti na yɛn koma bɔ sakra bere ne bere mu?

Wo koma yɛ akwaa a ɛyɛ nwonwa. Da no mu bere biara, sɛ́ ebia woda anaasɛ woretu mmirika no, ɛyɛ adwuma a ennyae na ama nkwammoaa a ɛwɔ wo nipadua mu no anya mframa pa ne aduannuru a wohia. Ɛsɛ sɛ sɛnea wo koma bɔ ntɛmntɛm no sesa a egyina wo dwumadi so. Nneɛma pii wɔ hɔ a ɛka eyi.

Okay, enti yɛbɛyɛ dɛn abu saa HRR botae yi ho akontaa?

Eyi yɛ biribi a wubetumi ayɛ wɔ fie a ɛnyɛ den koraa. Anamɔn abiɛsa na ɛwɔ eyi mu. Momma yɛnhwɛ wɔn mmiako mmiako.

Anamɔn 1: Susuw wo koma a ɛbɔ bere a woregye w’ahome no.

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 . Eyi te saa efisɛ wo nipadua ne w’adwene yɛ nea ɛyɛ mmerɛw sen biara saa bere no. Sɛ wofa saa susudua yi bere a woanom kɔfe, afi wo da no mu adwuma ase, na woate nka sɛ woayɛ basaa awie a, worennya akenkan a edi mu.

Sɛnea wosusuw:

1. Fa wo nsa nifa nsateaa a wɔde kyerɛ ade ne nea ɛwɔ mfinimfini no bom na fa wo nsateaa benkum no to nifa so, na wo nsateaa kɛse no kyerɛ wo.

2. Afei wobɛte nka sɛ wo koma bɔ denneennen.

3. Hwɛ dɔn bi na kan mpɛn dodow a wo koma bɔ wɔ sikɔne 30 mu .

4. Fa saa akontaahyɛde no bɔ ho abien . Ɛno ne wo koma a ɛbɔ a woregye w’ahome (simma biara).

(Sɛ nhwɛso no, sɛ wo koma bɔ mpɛn 35 wɔ sikɔne 30 mu a, 35 x 2 = 70. Afei wo koma a ɛbɔ a woregye w’ahome no bɔ 70 simma biara (70 bpm)).

Sɛ wɔkyekyem pɛpɛɛpɛ a, koma a ɛbɔ wɔ ahomegye mu ma ɔpanyin a ɔwɔ apɔwmuden no bɔ fi 60 kosi 100 simma biara. Nanso, wɔ nnipa a wɔteɛteɛ wɔn apɔw mu daa, te sɛ agumadifo fam no, saa dodow yi betumi ayɛ nea ɛba fam akodu 40. Eyi yɛ ade pa a ɛkyerɛ sɛ wɔn koma tew.

Anamɔn 2: Hwehwɛ wo koma a ɛbɔ kɛse sen biara.

Eyi ne ahoɔhare a wo koma betumi abɔ dwoodwoo bere a worebɔ mmɔden kɛse no. Yɛde nnuru a ɛnyɛ den a egyina mfe a obi adi so di dwuma de hwehwɛ eyi.

• Ɔkwan a ɛyɛ mmerɛw: 220 - wo mfe = koma bɔ kɛse

Sɛ nhwɛso no, sɛ woadi mfe 40 a:

220 - 40 = 180 na ɛwɔ hɔ

Ɛno kyerɛ sɛ wo koma bɔ kɛse bɛyɛ 180 simma biara (180 bpm).

Anamɔn 3: Afei ma yɛnbu HRR no ho akontaa!

Seesei yɛwɔ gyinapɛn abien no nyinaa a yehia. Nea ɛsɛ sɛ yɛyɛ ara ne sɛ yɛde besi ananmu wɔ formula no mu.

HRR = koma a ɛbɔ kɛse - koma a ɛbɔ a ɛbɔ ahome

Momma yɛmfa onipa a wadi mfe 40 a yɛadi kan de adi dwuma no ho nhwɛso koro no ara.

• Ne koma bɔ kɛse (Maximum HR) = 180 bpm
• Momma yɛnka sɛ ne koma a ɛbɔ bere a ɔregye n’ahome (Resting HR) = 70 bpm

Enti, ne Heart Rate Reserve ne:

HRR = 180 - 70 = 110 bpm

Saa bo a ɛsom 110 yi kyerɛ sɛ ne koma no bɔ 110 simma biara na ama ne ahoɔhare akɔ soro afi baabi a ɔde gye n’ahome akodu baabi a ɔbɔ mmɔden kɛse.

Mfaso bɛn na ɛwɔ so sɛ wubehu saa HRR botae yi?

Eyi nyɛ dodow bi kɛkɛ. Ebetumi ayɛ mmoa kɛse wɔ w’apɔw-mu-teɛteɛ ho nhyehyɛe mu. Wubetumi de adi dwuma de ahu sɛnea w’apɔw-mu-teɛteɛ no mu yɛ den titiriw.

Nnuruyɛfo, titiriw wɔ komayare ho nhyehyɛe ahorow mu no, de HRR gyinapɛn yi di dwuma de kyerɛ apɔw-mu-teɛteɛ dodow a ɛfata ma ayarefo. Wɔfrɛ no Karvonen kwan no .

Wubetumi nso de saa kwan yi adi dwuma de ahyɛ w’apɔw-mu-teɛteɛ botae ahorow (Target Heart Rate).

Wo apɔw-mu-teɛteɛ botae (Target HR) = (HRR x Intensity %) + Ahomegye Koma a Ɛbɔ (Resting HR) .

Fa no sɛ ɛsɛ sɛ obi a wadi mfe 40 a ne HRR yɛ 110 teɛteɛ n’apɔw mu denneennen , kyerɛ sɛ, ne ahoɔden bɛyɛ 60%.

1. Di kan fa HRR no bɔ ahoɔden no ho: 110 x 60% (anaa 0.60) = 66

2. Afei fa ne koma a ɛbɔ a ɔregye n’ahome no ka ho: 66 + 70 = 136

Ɛno kyerɛ sɛ, sɛ ɔpɛ sɛ ɔteɛteɛ n’apɔw mu denneennen a, ɛsɛ sɛ ɔma ne koma bɔ 136 simma biara (136 bpm) .

So HRR a ɛba fam no yɛ asiane?

Seesei yenim sɛ dodow a HRR no kɔ soro no, dodow no ara na eye. Ɛkyerɛ sɛ wo koma wɔ apɔwmuden na ɛfata. Nhwehwɛmu bi ada no adi sɛ nnipa a wɔn HRR sua bere a wɔreteɛteɛ wɔn apɔw mu, titiriw mmarima, betumi anya asiane a ɛwɔ hɔ sɛ koma betumi awu mpofirim bere tenten no akɔ soro kakra.

Nanso ɛho nhia sɛ wusuro eyi. Nkrasɛm a ɛho hia sen biara a yenya fi eyi mu ne sɛ apɔw-mu-teɛteɛ daa betumi ama wo koma akwahosan ne HRR atu mpɔn . Ɛmfa ho mfe dodow a woadi no, ɛnka akyi dodo da sɛ wobɛma w’apɔwmuden atu mpɔn.

Meyɛ ɔkwasea dodo sɛ mɛyɛ saa akontaabu ahorow yi, so ɔkwan bi nni hɔ a ɛyɛ mmerɛw?

Ɛwɔ hɔ ankasa. Ɔkwan a ɛyɛ mmerɛw yiye a wobɛfa so asusuw wo ahoɔden bere a woreyɛ apɔw-mu-teɛteɛ ne "Nkasa Sɔhwɛ."

• Ahoɔden a Ɛkɔ Fam: Sɛ wutumi ne w’adamfo bi kasa bere a woreteɛteɛ w’apɔw mu a wo home mfi mu a, ɛnde na wowɔ ahoɔden a ɛkɔ fam. Wubetumi de kasamu a edi mũ akasa.
• Ahoɔden a Ɛyɛ Den: Sɛ ɛyɛ den ma wo sɛ wobɛka bɛboro nsɛmfua abien anaa abiɛsa bere koro mu bere a woreteɛteɛ w’apɔw mu a, ɛnde na wowɔ ahoɔden a emu yɛ den mu.

Saa kwan a ɛnyɛ den yi taa yɛ adwuma yiye ma saa botae ahorow a ɛhwehwɛ sɛ wobu akontaa no. Enti sɛ wunni fitness tracker anaasɛ wunni bere a wode bɛyɛ akontaabu a, wubetumi de saa kwan yi adi dwuma.