Wan sikrit we de mɛzhɔ yu at in fitnɛs: Lɛ wi lan bɔt Hat Rɛt Rizav.

Yu go mɔs dɔn yɛri bɔt ‘at rit’ ɔ at rit, nɔto so? Sɔntɛm if yu intres pan fitnɛs, ɔ if yu na pɔsin we bisin bɔt at wɛlbɔdi smɔl, ‘Hat Rɛt Rizav’ ɔ as dɛn kɔl am na Inglish (Hat Rɛt Rizav - HRR) na wɔd we yu sabi. Bɔt if yu nɔ gɛt klia aidia bɔt wetin i bi ɛn wetin wi kin lan frɔm am, nɔto prɔblɛm. Tide, lɛ wi tɔk bɔt dis rili impɔtant (Heart Rate Reserve) insay simpul wɔd dɛn.

Wetin na di At Rɛt Rizav? Lɛ wi ɔndastand am simpul wan!

Fɔ tɔk am simpul wan, yu Hat Rɛt Rizav na di difrɛns bitwin yu Maksimal At Rɛt ɛn yu Rɛst At Rɛt . Okay, mek wi ɛksplen dɛn tu wɔd ya smɔl, nɔto so?

• Maksimam At Rɛt: Dis na di maksimam nɔmba fɔ yu at kin bit insay wan minit we yu de du ɛksɛsayz tranga wan, dat na we yu de wok wit yu maksimal ɛfɔt. Imajin se yu de rɔn, rɔn, rɔn as fast as yu ebul... Dis na di maksimal spid we yu at de bit da tɛm de.
• Di at rit we yu de rɛst : Dis na di ɔpɔzit to dat. Na di nɔmba fɔ di tɛm we yu at de bit insay wan minit we yu kol ɛn rɛst, nɔ de du ɛni ɛksesaiz. Di bɛst tɛm fɔ mɛzhɔ dis na we yu fɔs wek na mɔnin, lɛk we yu de na bed.

So, di valyu we wi kin gɛt we wi pul dis maksimal at rit frɔm di at rit we wi de rɛst na in wi kɔl di at rit rizɔv . Dis de gi wi gud aidia bɔt di fitnɛs fɔ yu at ɛn blɔd sistɛm, dat na aw yu at gɛt wɛlbɔdi ɛn i de wok fayn.

Wi at na wɔndaful ɔgan, nɔto so? Ɔl di de, de ɛn nɛt, ivin we wi de slip ɔ rɔn, i de wok nɔ stɔp fɔ gi ɛvri sɛl na wi bɔdi di ɔksijɛn ɛn di tin dɛn we i nid tru blɔd. di tεm we di at kin tek fכ kכntrakt εn pכmp blכd dεn kכl am at bit. di nכmba tεm we di at de bit insay wan minit dεn kכl am di at rεt. Dis rεt kin difrεn tru di de dipכnt pan difrεn tin dεm.

Us tin dɛn kin afɛkt wi at rit?

Yu at rit dipen pan bɔku tin dɛn. Lɛ wi tek tɛm luk di men tin dɛn we kin afɛkt am:

• Yu aktiviti lɛvɛl ɛn ɔksijɛn we yu de it: We yu de ɛksesaiz , rɔn, ɔ jomp, yu bɔdi nid mɔ ɔksijɛn. Yu at nid fɔ bit fast fɔ mek yu gɛt da ɔksijɛn de.
• Yuz tin dɛn we dɛn kin mek wit tabak:We yu de yuz tabak tin dɛn lɛk fɔ smok sigrɛt, yu at we yu de rɛst kin jɔs go ɔp.
• Di rɔm we yu de drink: If yu drink rɔm, dat kin mek yu at bit fɔ sɔm tɛm.
• Yu ej: As yu de ol, yu at kin slo smɔl. Dɔn bak, yu at nɔ kin rit we yu de du ɛksɛsayz lɛk aw i bin de bit we yu bin yɔŋ .
• Yu mεdikal kכndyushכn: At sik, lεk kכd כmyopathy kin mek yu at rεt bכku. Kɔndishɔn lɛk haypotayroyd (underactive thyroid gland) ɛn sɔm infɛkshɔn kin mek bak yu at rit go dɔŋ.
• Di filin wae yu kin fil da tɛm de: We yu fil vɛks ɔr frayd, yu at kin bit mɔ ɛn mɔ, nɔto so? Semweso, we yu kol ɛn rilaks, yu at kin rit.
• Mɛrɛsin wae yu de tek: Sɔm mɛrɛsin lɛk beta-blocker , antidepressant, ɛn pen kin mek yu at rit slo. Dɔn bak, sɔm mɛrɛsin fɔ kol ɛn asma kin mek yu at bit mɔ ɛn mɔ.

Aw dɛn kin kɔl dis at rit rizɔv?

Dis nɔ at lɛk aw yu go tink. Di fɔmula fɔ fɛn di Hat Rɛt Rizav (HRR) na:

HRR = Maksimal At Rεt - Rεst At Rεt

Dis we ya gɛt ɔda nem, we na (Ka RVO nen we) .

Okay, naw lɛ wi si aw fɔ fɛn dis maksimal at rit ɛn rɛst at rit.

Aw fɔ fɛn yu maksimal at rit:

Wan simpul we de we dɛn kin yuz fɔ du dis:

• Put yu ej frɔm 220. Fɔ ɛgzampul, if yu ol 30 ia, yu maksimal at rit (Max HR) na 220 - 30 = 190 (bit pan minit).

Bɔt bikɔs sɔntɛnde dis we ya kin kɔmɔt biɛn am lɛk 10-12 bit dɛn insay wan minit, sɔm pipul dɛn we de stɔdi bɔt dis dɔn tɔk bɔt ɔda we fɔ du am:

• Multiply yu ej wit 0.7 ɛn pul di ansa frɔm 207.

Fɔ ɛgzampul, if yu ol 30 ia:

30 * 0.7 = 21. Di wan dɛn we de wok

207 - 21 = 186 (bit fɔ wan minit). Dis na yu maksimal hat rit (Max HR).

Aw fɔ fɛn yu at rit we yu de rɛst:

Dis na di nɔmba fɔ di tɛm we yu at de bit insay wan minit we yu de rɛst, we yu nɔ de tray tranga wan. Di bɛst tɛm fɔ mɛzhɔ dis na fɔs tin na mɔnin, bifo yu grap na bed. Yu kin mɛzhɔ dis wae yu nɔr dɔn drink kɔfi, yu nɔr strɛs, ɛn yu nɔr de muv rawnd.

• Bɔrku pipul dεn rεst hat rεt (RHR) de bitwin 60 εn 100 bit pan minit.
• Fɔ pipul dɛn we de du ɛksɛsayz bɔku, lɛk atlet dɛn, dis valyu kin smɔl lɛk 40 bit dɛn fɔ wan minit. Dis na bikɔs ɔf di ay fitnɛs we dɛn at gɛt.

Aw yu kin mɛzhɔ yu at rit?

Bɔku we dɛn de fɔ no dis:

1. Wan fitnɛs traka we yu kin wɛr: If yu gɛt smat wach ɔ fitnɛs band, i go sho yu at rit naw.

2. Yu kin mɛzhɔ yusɛf:

• put tu finga dεm (midul εn indeks finga) fכ yu כda an na di an εria, na di palm sayd. (Yu kin luk bak na di sayd na di nɛk).
• Kɔnt di nɔmba fɔ di tɛm dɛn we yu fil se yu puls de bit fɔ wan minit.
• If nɔto dat, kɔnt fɔ 30 sɛkɔn ɛn multiply da nɔmba de wit tu. Dat go gi yu di nɔmba fɔ di bit dɛn fɔ wan minit.

Wetin di Hat Rɛt Rizav de tɛl wi?

Hat Rɛt Rizav (HRR) na wan we fɔ mɛzhɔ yu fitnɛs. Mɛmba se dɛn kin kɔl am bay we yu pul yu maksimal at rit (Max HR) frɔm yu rɛst at rit (RHR).

As yu bɔdi fitnɛs de go ɔp, yu at rit we yu de rɛst (RHR) de go dɔŋ.

So, we yu hat rit we yu de rɛst (RHR) go dɔŋ, yu at rit rizɔv (HRR) de go ɔp. Fɔ tɔk am simpul wan, di mɔ yu HRR ay, na di mɔ yu at fitnɛs.

Udat tink mɔ bɔt dis hat rit rizɔv?

Sɔntɛnde, dis HRR valyu impɔtant mɔ:

• Kadiak Rihab Program: Insay rihabiliteshɔn program fɔ pipul dɛn we de wɛl frɔm at atak, dɛn kin yuz dis HRR fɔ no di rayt ɛksɛsayz intensiti fɔ dɛn. Insay wan stכdi, pipul dεm we de du kadyak rihabiliteshכn bin εksεsayz pan wan tכgεt hat rεt bitwin 60% εn 80% pan dεn HRR (plכs rεst hat rεt).
• Insay yu wokɔt plan: Yu kin yuz dis we bak fɔ fɛn yu target at rit we yu de wokɔt. fכ egzampl, we yu de stat yu wokכt (wom-ap), yu kin stat wit wan tכgεt fכ 50% - 60% pan yu HRR εn sכmtεm muv to hכy intensiti. Dis go difrɛn difrɛn wan bay di spɔt we yu de du ɛn di tin dɛn we yu want fɔ du.

Sɔm pipul dɛn kin tɔch wan patikyula pasɛnt pan dɛn maksimal at rit (Max HR) we dɛn de du ɛksɛsayz. Dis we ya de yuz HRR pas dat.Wi kin se i kɔrɛkt mɔ.

• If yu de du ɛksɛsayz wit mɔdaret intensiti: Aim fɔ bitwin 64% ɛn 76% pan yu maksimal at rit (Max HR).
• if yu de du εksεsayz pan ay intensiti (Vigorous intensity): Aim fכ maksimal hat rεt (Max HR) bitwin 77% εn 93%.

Wetin mek Hat Rɛt Rizav impɔtant?

Dis nɔto jɔs nɔmba. I de tɔk bɔku tin bɔt yu wɛlbɔdi.

Wan stɔdi we dɛn du pan man dɛn sho se, insay 30 ia, di wan dɛn we nɔ gɛt bɛtɛ at rit (HRR) we dɛn de du ɛksɛsayz, kin gɛt di ay risk fɔ day wantɛm wantɛm . Insay da stɔdi de, man dɛn we gɛt HRR bitwin 17 ɛn 85 bit pan minit bin gɛt bɔku bɔku risk fɔ day wantɛm wantɛm pas di wan dɛn we gɛt HRR pas 85 bit pan minit. Dis de sho aw HRR impɔtant, nɔto so?

Wetin na gud hat rit rizɔv?

I at fɔ se wan "gud" valyu fɔ dis we de wok fɔ ɔlman, bikɔs i kin difrɛn frɔm wan pɔsin to ɔda pɔsin. Bɔt di impɔtant tin fɔ mɛmba na dat di mɔ di HRR valyu ay, na di mɔ i go bɛtɛ.

Wan ɔda gud nyus na dat, ilɛk us ej yu ol, ɛksesaiz ɔltɛm kin mek yu at rit rizɔv (HRR) bɛtɛ.

Hat rit rizɔv (HRR) na fayn we fɔ gaj yu fitnɛs lɛvɛl ɛn ɛp yu fɔ fɛn di rayt target hat rit zon fɔ yu wokɔt. Bɔt if yu tu les fɔ du ɔl di matematiks, ɔda izi we de fɔ no aw yu de wok tranga wan. Dɛn kɔl am di "tɔk tɛst."

• If yu ebul fɔ tɔk we yu de du ɛksɛsayz (ivin wan ɔ tu sɛntɛns), yu de na mɔdaret intensiti.
• If yu gɛt prɔblɛm fɔ tɔk we yu de du ɛksɛsayz, ɔ yu nɔ ebul fɔ tɔk pas sɔm wɔd dɛn, yu de na trɛnk.

Dɛn tu lɛvɛl ya de insay yu target at rit zon.

Tek mɛsej go na os: Mɛmba fɔ tɔk shɔt!

Okay, so frɔm wetin wi dɔn tɔk bɔt, a op se yu dɔn gɛt gud aidia bɔt Hat Rɛt Rizav. Fɔ dɔn, mɛmba dis:

• di hat rεt rεsεv (HRR) na di difrεns bitwin yu maksimal hat rεt (Max HR) εn yu rεst hat rεt (RHR).
• Di mɔ yu HRR valyu, na di mɔ yu at ɛn blɔd fitnɛs go bɛtɛ.
• Bɔrku tin kin afɛkt yu at rit, lɛk aw yu ol, aw yu de du tin, aw yu de tek mɛrɛsin, ɛn aw yu de fil.
• Yu kin kɔl yu HRR ɛn fɛn di rayt target at rit fɔ ɛksesaiz.
• If yu gɛt ay HRR valyu, dat kin ɛp bak fɔ ridyus di risk fɔ mek yu at stɔp wantɛm wantɛm.
• Ɛksesaiz kin mek yu HRR bɛtɛ.
• If yu gɛt prɔblɛm fɔ kɔlkul, yuz di "tɔk tɛst" fɔ no aw yu de du ɛksɛsayz.

So, wi op se dis infɔmeshɔn go ɛp yu fɔ kia fɔ yu at wɛlbɔdi. At we gɛt wɛlbɔdi na big trɛnk fɔ gɛt wɛlbɔdi layf!

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