Idan kana motsa jiki, gudu, ko hawa matakala, bugun zuciyarka yana ƙaruwa sosai, ko ba haka ba? Kuma idan kana barci, ko kuma kawai kana kallon talabijin, bugun zuciyarka yana da nutsuwa da ƙasa. Shin ka san cewa bambanci tsakanin waɗannan saurin guda biyu, tsakanin mafi ƙarancin saurin da zuciyarka za ta iya kwantar da hankali da kuma saurin da za ta iya tafiya da ƙarfi, yana nuna abubuwa da yawa game da lafiyar jikinka, musamman lafiyar zuciyarka? Wannan shine abin da muke kira ajiyar bugun zuciya, ko Ajiye Saurin Zuciya (HRR), a fannin magani.
A taƙaice dai, menene Heart Rate Reserve (HRR)?
Wannan ra'ayi ne mai sauƙi. Ka yi tunanin zuciyarka tana da 'tarin' kuzari wanda za a iya amfani da shi don yin wasu ayyuka.
Ajiye bugun zuciya (HRR) = Matsakaicin bugun zuciyarka - bugun zuciyarka na hutawa
A taƙaice dai, bambanci ne tsakanin matsakaicin bugun zuciyarka (gudun da zuciyarka ke bugawa yayin motsa jiki mai yawa) da kuma bugun zuciyarka mai hutawa. Da wannan adadin ya fi yawa, haka tsarin zuciya zai fi dacewa. Wannan yana nufin cewa zuciyarka tana da ƙarin 'daki' don daidaitawa da damuwa.
Me yasa bugun zuciyarmu ke canzawa lokaci zuwa lokaci?
Zuciyarka wata gabobi ce mai ban mamaki. A kowane lokaci na rana, ko kana barci ko kana gudu, tana aiki ba kakkautawa don samar wa ƙwayoyin jikinka iskar oxygen da abubuwan gina jiki da suke buƙata. Yawan bugun zuciyarka ya kamata ya canza dangane da aikinka. Akwai abubuwa da dama da ke shafar hakan.
| Ma'auni | Yadda yake shafar bugun zuciya |
|---|---|
| Matakin aiki | Idan kana motsa jiki, kamar lokacin da kake gudu, bugun zuciyarka yana ƙaruwa saboda kana buƙatar ƙarin iskar oxygen. |
| Amfani da taba | Yawan bugun zuciyar masu shan taba a lokacin hutu yawanci yana ƙaruwa. |
| Shan barasa | Shan barasa na iya ƙara bugun zuciyarka na ɗan lokaci. |
| Shekaru | Yayin da muke tsufa, bugun zuciyarmu mafi girma yana raguwa a hankali. Karfin zuciyarmu ba ya ƙaruwa sosai yayin motsa jiki kamar yadda yake a lokacin da muke ƙanana. |
| Yanayin cututtuka daban-daban | Yanayi kamar cututtukan zuciya da hypothyroidism na iya shafar bugun zuciya. |
| Ji | Idan kana cikin fushi ko tsoro, zuciyarka tana bugawa da sauri. Idan kana cikin natsuwa ko farin ciki, tana raguwa. |
| Magungunan da kuke sha | Wasu magunguna don hawan jini (misali, beta-blockers) na iya rage bugun zuciya, yayin da wasu magunguna don yanayi kamar asma na iya ƙara shi. |
To, ta yaya za mu ƙididdige wannan ƙimar HRR?
Wannan abu ne da za ku iya yi a gida cikin sauƙi. Akwai matakai uku don yin hakan. Bari mu duba su ɗaya bayan ɗaya.
Mataki na 1: Auna bugun zuciyarka na hutawa.
Wannan shine adadin lokutan da zuciyarka ke bugawa a minti ɗaya lokacin da kake hutawa, ba tare da wani ƙoƙari ba. Mafi kyawun lokacin auna wannan shine abu na farko da safe, kafin ka tashi daga gado . Wannan saboda jikinka da hankalinka suna cikin kwanciyar hankali a wannan lokacin. Idan ka ɗauki wannan ma'aunin bayan shan kofi, fara aikinka na yau da kullun, kuma ka ji damuwa, ba za ka sami cikakken karatu ba.
Yadda ake aunawa:
1. Sanya yatsun hannun dama da na hagu tare sannan ka sanya wuyan hannun hagu a gefen dama, babban yatsanka yana kallonka.
2. Sannan za ka ji bugun zuciya mai sauƙi.
3. Duba agogon kuma ka ƙidaya adadin lokacin da bugun zuciyarka ke bugawa cikin daƙiƙa 30 .
4. Ka ninka wannan lambar da biyu . Wannan shine bugun zuciyarka na hutawa (a kowace minti).
(Misali, idan bugun zuciyarka ya buga sau 35 cikin daƙiƙa 30, 35 x 2 = 70. To bugun zuciyarka na hutawa shine bugun 70 a minti ɗaya (70 bpm)).
Matsakaicin bugun zuciya na hutawa ga babba mai lafiya yana tsakanin bugun 60 zuwa 100 a minti ɗaya. Duk da haka, a cikin mutanen da ke motsa jiki akai-akai, kamar 'yan wasa, wannan ƙimar na iya zama ƙasa da 40. Wannan kyakkyawan alama ne na lafiyar zuciyarsu.
Mataki na 2: Nemo matsakaicin bugun zuciyarka.
Wannan shine saurin da zuciyarka za ta iya bugawa cikin aminci yayin aiki mai yawa. Muna amfani da dabara mai sauƙi bisa ga shekaru don nemo wannan.
- Hanya mafi sauƙi: 220 - shekarunka = matsakaicin bugun zuciya
Misali, idan kana da shekaru 40:
220 - 40 = 180
Wannan yana nufin matsakaicin bugun zuciyarka shine kusan bugun 180 a minti daya (180 bpm).
Wannan hanyar tana da sauƙi sosai, amma wani lokacin ba ta da inganci 100%. Masu bincike sun kuma gano wata hanya mafi daidaito. Ita ce: 207 - (0.7 x shekarunka) . Amma babu laifi a yi amfani da hanyar da aka ambata a sama a amfani da ita gabaɗaya.
Mataki na 3: Yanzu bari mu ƙididdige HRR!
Yanzu muna da dukkan dabi'un da muke buƙata. Abin da kawai za mu yi shi ne mu maye gurbinsu da dabara.
HRR = matsakaicin bugun zuciya - bugun zuciya na hutawa
Bari mu ɗauki misalin mutumin mai shekaru 40 da muka yi amfani da shi a baya.
- Matsakaicin bugun zuciyarsa (Matsakaicin bugun zuciya) = 180 bpm
- Bari mu ce bugun zuciyarsa na hutawa (Hutu HR) = 70 bpm
Don haka, ajiyar bugun zuciyarsa shine:
HRR = 180 - 70 = 110 bpm
Wannan ƙimar 110 tana nufin cewa zuciyarsa tana da kewayon bugun 110 a minti ɗaya don ƙara saurinta daga matakin hutawa zuwa matsakaicin matakin aiki.
Menene fa'idar sanin wannan ƙimar HRR?
Wannan ba lamba ce kawai ba. Zai iya zama babban taimako wajen tsara motsa jikinka. Za ka iya amfani da shi don tantance ƙarfin motsa jikinka musamman.
Likitoci, musamman a shirye-shiryen gyaran zuciya, suna amfani da wannan ƙimar HRR don tantance matakin motsa jiki da ya dace ga marasa lafiya. Ana kiransa hanyar Karvonen .
Haka kuma za ku iya amfani da wannan hanyar don saita burin motsa jikinku (Target Heart Rate).
Matsayin motsa jikinka (Target HR) = (HRR x Intensity %) + Saurin Zuciya na Hutu (Hutu HR)
Ka yi tunanin cewa mutum mai shekara 40 da ke da HRR na 110 yana buƙatar motsa jiki a matsakaicin ƙarfi , wato, kusan kashi 60%.
1. Da farko a ninka HRR da ƙarfi: 110 x 60% (ko 0.60) = 66
2. Yanzu ƙara bugun zuciyarsa na hutawa zuwa ga haka: 66 + 70 = 136
Wannan yana nufin, idan yana son yin motsa jiki a matsakaicin ƙarfi, yana buƙatar kiyaye bugun zuciyarsa a bugun 136 a minti ɗaya (136 bpm) .
Gabaɗaya, za ku iya nufin kashi 50%-70% don matsakaicin ƙarfi da kashi 70%-85% don ƙarfin ƙarfi. Wannan zai bambanta dangane da matakin lafiyar ku da burin ku.
Shin ƙarancin HRR yana da haɗari?
Yanzu mun san cewa yawan HRR, zai fi kyau. Yana nufin zuciyarka tana da lafiya da ƙoshin lafiya. Wasu bincike sun gano cewa mutanen da ke da ƙarancin HRR yayin motsa jiki, musamman maza, na iya samun ɗan ƙaruwar haɗarin mutuwar zuciya kwatsam a cikin dogon lokaci.
Amma babu buƙatar jin tsoron wannan. Mafi mahimmancin saƙo da muka samu daga wannan shine cewa motsa jiki akai-akai na iya inganta lafiyar zuciyarka da HRR . Komai shekarunka, ba a taɓa makara ba don inganta lafiyarka.
Ina da kasala sosai wajen yin waɗannan lissafin, shin babu wata hanya mafi sauƙi?
Hakika akwai. Hanya mai sauƙi ta auna ƙarfinka lokacin da kake motsa jiki ita ce "Gwajin Magana."
- Matsakaicin Tsanani: Idan za ka iya yin magana da aboki yayin da kake motsa jiki ba tare da numfashi ba, to kana cikin matsakaicin ƙarfi. Za ka iya yin magana cikin jimloli cikakke.
- Ƙarfin Jiki: Idan kana da wahalar yin magana fiye da kalmomi biyu ko uku a lokaci guda yayin motsa jiki, kana cikin ƙarfin jiki.
Wannan hanya mai sauƙi sau da yawa tana aiki sosai don ƙididdige manufofi. Don haka idan ba ku da mai bin diddigin motsa jiki ko kuma ba ku da lokacin yin lissafi, za ku iya amfani da wannan hanyar.
Saƙon Ɗauka Gida
- Kiyayewar Saurin Zuciya (HRR) shine bambanci tsakanin yawan bugun zuciyarka da kuma yawan hutu. Yana nuna kyakkyawan yanayin lafiyar zuciyarka.
- Mafi girman ƙimar HRR, mafi kyawun lafiyar tsarin zuciya da jijiyoyin jini.
- Za ka iya ƙididdige HRR ɗinka kuma ka saita bugun zuciyarka da ya dace lokacin motsa jiki.
- Motsa jiki na yau da kullun na iya rage bugun zuciyarka na hutawa da kuma ƙara yawan HRR.
- Idan kana da wasu tambayoyi ko shakku game da bugun zuciyarka ko kuma irin motsa jiki da ya dace da kai, ka tabbata ka yi magana da likitanka .
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