We yu rɔn, klaym stej, fred, ɔ yu rili gladi, yu at kin bit mɔ ɛn mɔ, nɔto so? Ɛn we yu de slip, ɔ rid buk wit kol at, dis rit kin go dɔŋ. Dis na wetin wi kin kɔl at rit, ɔ di rit we di at de bit. Wi bɔdi de kɔntrol dis rit insay wan rili wɔndaful we fɔ mek i mach wetin wi de du ɛn wetin wi de fil. Tide wi go tɔk bɔt dis simpul wan, di we we yu go ɔndastand.
Aw yu kin mɛzhɔ di at rit?
I izi fɔ no aw yu at de bit fast. Yu kin du dis yusɛf na os. Wi de kol dis tek yu puls.
- Chek am wit yu yon an: Tek tu ɔ tri finga (di big finga ɛn di midul finga bɛtɛ) ɛn pres dɛn jisnɔ pan yu ɔda an in an, jɔs ɔp di big an. Yu go fil se yu de blo smɔl. Dat na yu puls. Luk wan wach ɛn kɔnt di nɔmba fɔ di bit dɛn insay 60 sɛkɔn . Ɔ, yu kin kɔnt fɔ 30 sɛkɔn ɛn multiply am wit tu. Di nɔmba fɔ di bit dɛn na yu at rit. Wi de kol dis `(bpm - bits per minit)`. Jɔs lɛk di an, yu kin chɛk yu puls bak bay we yu put yu finga dɛn na wan say na yu nɛk, jɔs dɔŋ di kɔlabɔn.
- Yuz wan divays: Naw, i rili izi fɔ mɛzhɔ smat wach ɛn fitnɛs band dɛn we gɛt hat rit monita. Sɔm pan dɛn kin wɛr rawnd di chɛst lɛk bɛlt.
We yu go to dɔktɔ, dɛn go chɛk yu at rit. Yu kin du dis bay we yu de yuz blɔd prɛshɔn ɔ puls ɔksimita, we na smɔl klip we yu kin put na yu finga. If yu de na ɔspitul, yu go dɔn si pɔsin we dɛn kɔnɛkt to wan monita we dɛn kɔl tɛlimɛtri fɔ kɔntinyu fɔ wach dɛn tin ya.
Wetin na di nɔmal at rit?
Dis na kwɛstyɔn we bɔku pipul dɛn gɛt. Lɛ wi tɔk fɔs bɔt yu at rit we yu de rɛst. Dat na di rεt we yu de rεst, nכ de εksεs, we yu sidɔm כ ledɔm (bכt wek).
di nכmal at rεt fכ big man we i de rεst de bitwin 60 εn 100 bit pan minit.
Bɔt dis kin chenj we pɔsin de ol. Yɔŋ pikin dɛn at kin bit pas big pipul dɛn. Si di tebul we de dɔŋ ya.
| Grup we dɛn ol | Nɔmal rɛst at rit (bpm) . |
|---|---|
| Nyu bɔn pikin dɛn (0-1 mɔnt) . | 70 - 190. Di wan dɛn we de wok |
| Bebi pikin dɛn (1-11 mɔnt) . | 80 - 160. Di wan dɛn we de wok |
| Yɔŋ pikin dɛn (1-2 ia ol) . | 80 - 130. Di wan dɛn we de wok |
| Pikin dɛn we nɔ de go skul yet (3-4 ia ol) . | 80 - 120. Di wan dɛn we de wok |
| Pikin dɛn we dɔn rich skul ej (5-12 ia ol) . | 75 - 118. Di wan dɛn we de wok |
| Yɔŋ pikin dɛn (13-17 ia ol) . | 60 - 100. Di wan dɛn we de wok |
| Big pipul dɛn (18+ ia) . | 60 - 100. Di wan dɛn we de wok |
Bɔt di impɔtant tin fɔ ɔndastand ya na dat dis "nɔmal" na jɔs wan rɛnj. Wetin impɔtant pas ɔl na fɔ no wetin nɔmal fɔ yu . Lɛ wi se yu nɔmal at rit we yu de rɛst de arawnd 65. Bɔt if i go ɔp to 90 wantɛm wantɛm fɔ sɔm dez fɔ no rizin, i kin bi sɔntin fɔ luk insay.
Wetin na abnɔmal at rit?
Jɛnɛral wan, we yu rɛst at rit we nɔ rich 60 ɔ pas 100 na sɔntin we yu fɔ wɔri bɔt. Bɔt dis nɔto tin we nɔ kɔmɔn fɔ ɔlman, ɔltɛm.
- Di tɛm dɛn we dɛn kin slow dɔŋ:Atlet we de du ɛksɛsayz fayn kin gɛt in at rit we i de rɛst we smɔl lɛk 40-50 bit pan minit. Dis na bikɔs dɛn at kin rili wok fayn. Dɔn bak, sɔm mɛrɛsin dɛn lɛk beta-blɔka kin mek di at rit slo.
- Spid de go ɔp: If yu spid pas 100 we yu rilaks, nɔto gud tin. Bɔt i kin bi bak fɔ shɔt tɛm. Fɔ ɛgzampul, if yu rili fred ɛn strɛs, yu kin spid mɔ ɛn mɔ. So i bɛtɛ fɔ mek yu kol fɔ sɔm tɛm ɛn mɛzhɔ bak.
If yu at rit kɔntinyu fɔ de tu smɔl ɔ tu ay, lɛk aw yu dɔn si, i go fayn fɔ mek yu go to yu dɔktɔ fɔ no di tin we de mek yu gɛt dis sik.
Us tin dɛn kin afɛkt di at rit?
Bɔku rizin dɛn de we mek wi at kin chenj. Sɔm na tin dɛn we nɔmal, ɛn ɔda wan dɛn na tin dɛn we wi nid fɔ pe atɛnshɔn to.
- Krεse sik dεm: Sɔm kכndyushכn kin mek di at rεt chenj. Fɔ ɛgzampul, pɔsin we gɛt tayroyd we de wok pasmak kin gɛt pas 100.
- Imɔshɔn ɛn maynd wɛlbɔdi: We yu gɛt ɛgzam we de kam ɔ intavyu fɔ wok, di prɛshɔn ɛn wɔri kin mek yu spid mɔ ɛn mɔ. Ɛn we yu kol ɛn rilaks, di spid kin go dɔŋ.
- Fitnɛs lɛvɛl: As wi bin dɔn tɔk, pɔsin we de du ɛksɛsayz fayn gɛt at we nɔ de bit ɛn i ebul fɔ pɔmp di blɔd we di bɔdi nid. So, dɛn at rit we dɛn de rɛst kin smɔl. Pɔrsin wae nɔr de du bɔku ɛksɛsayz kin gɛt rεt wae pas aw i fɔ du.
- Mɛrɛsin: Sɔm mɛrɛsin kin mek yu at bit ɔr nɔr de bit. Aks yu dɔktɔ bɔt di mɛrɛsin dɛn we yu de tek.
- di bεlε: we di bεlε de, di at rεt kin כp sכmtεm bikoz fכ di chenj dεm na di bכdi.
- Slip: Pɔsin we nɔ de slip fayn kin gɛt in at rit we de go ɔp. We dɛn gɛt inof rɛst, i kin kam bak to nɔmal.
- Alkol, sigrɛt, ɛn ɔda tin dɛn: Tin dɛn lɛk rɔm, kafinɛ we de insay kɔfi/ti, ɛn fɔ smok kin mek di at bit.
- Bɔdi wet: If di bɔdi mas indeks (BMI) pas 25, dat min se pɔsin we fat in at fɔ wok tranga wan, ɛn in at rit we i de rɛst kin go ɔp bak.
Sɔmtɛm de rizin fɔ dis chenj na di spid kin bi prɔblɛm wit di at insɛf. we di at in ritm nכ de rεgεl, wi kin kכl am ``Arrhythmia.'' Dis min se di at de bit tu fast, tu slo, כ we i nכ de bit bikoz fכ sכm chenj na di ilektrikal aktiviti na di at. I impɔtant fɔ go fɛn tritmɛnt fɔ sɔm ``Aritmia'' kɔndishɔn dɛm.
Wetin mi at fɔ bit we a de du ɛksɛsayz?
Dis na tin bak we rili impɔtant. We wi de du ɛksɛsayz, wan lɛvul de we wi at kin gɛt gud wokɔt, bɔt nɔto di rit we denja. Wi kin kɔl dis di ``Target Hat Rɛt`` .
כltu, dis tכgεt rεnj de bitwin 60% εn 85% pan yu maksimal hat rεt .
Aw yu kin fɛn yu maksimal at rit?
Di izi we fɔ kɔl dis na fɔ pul yu ej frɔm 220 .
Fɔ ɛgzampul, if yu ol 40 ia, .
Yu maksimal hat rit = 220 - 40 = 180 bpm
Naw fɛn yu target rɛnj, multiply dis maksimal valyu bay 0.6 ɛn 0.85.
Limit we smɔl pas ɔl = 180 x 0.6 = 108 bpm
Di limit we de ɔp = 180 x 0.85 = 153 bpm
Dat min se if pɔsin we ol 40 ia tray fɔ mek in at bit bitwin 108 ɛn 153 bit dɛn insay wan minit we i de du ɛksɛsayz, i go rili bɛnifit di at.
Yu kin si di target rɛnj fɔ yu ej na di tebul we de dɔŋ ya.
| Ej | Target hat rit rεnj (60%-85%) . | Avrej maksimal at rit |
|---|---|---|
| 20 ia | 120–170 bpm | 200 bpm na di bpm |
| 30 ia | 114–162 bpm | 190 bpm na di bpm |
| 40 ia | 108–153 bpm | 180 bpm na di bpm |
| 50 ia | 102–145 bpm | 170 bpm na di bpm |
| 60 ia | 96–136 bpm | 160 bpm na di bpm |
Impɔtant: If yu nɔ bin dɔn ɛksesaiz bɔku bifo, ɔ if yu gɛt at, lɔng, ɔ blɔd prɔblɛm, mek shɔ se yu tɔk to yu dɔktɔ bifo yu bigin fɔ du nyu ɛksesaiz program. I go ebul fɔ advays yu bɔt us ɛgzampul dɛn we nɔ bad ɛn we fit fɔ yu.
Ustɛm a fɔ go to dɔktɔ?
I fayn fɔ no aw yu at de bit, bɔt sɔntɛnde i kin nid fɔ go to dɔktɔ.
| Ustɛm fɔ go to dɔktɔ we nid ɛp (go to di ETU) . | |
|---|---|
If yu at rit de dɔŋ 35-40 ɔ pas 100 (we yu de rɛst) , ɛn yu gɛt wan ɔ mɔ pan dɛn sik ya , go to ɔspitul in Imejɛnsi Dipatmɛnt (ETU) wantɛm wantɛm :
| |
| Situeshɔn dɛn fɔ tɔk to yu dɔktɔ | |
If yu gɛt ɛni wan pan dɛn tin ya, nɔ panik ɛn mek apɔntinmɛnt fɔ go to yu famili dɔktɔ:
|
I rili impɔtant bak fɔ go to dɔktɔ wan tɛm insay di ia fɔ mek dɛn chɛk-ap kɔmplit wan (chɛk-ap ɛvri ia). Dis we ya, if ɛni prɔblɛm de, dɛn kin no am ɛn trit am kwik.
Mɛsej we dɛn kin kɛr go na os
- Yu at rit na di nɔmba fɔ di tɛm we yu at de bit insay wan minit.
- Di nɔmal valyu fɔ big pɔsin we de rɛst na bitwin 60 ɛn 100. Bɔt di tin we impɔtant pas ɔl na fɔ no wetin na yu nɔmal valyu.
- Na nɔmal tin fɔ mek di at rit chenj fɔ sɔm tɛm bikɔs ɔf tin dɛn lɛk wɔri ɛn ɛksesaiz.
- If yu gɛt sɔm sayn dɛn lɛk aw yu at de bit ɔltɛm ɔ yu de fil pen na yu chɛst ɔ yu nɔ de ebul fɔ blo, go to dɔktɔ wantɛm wantɛm.
- I fayn fɔ tɔk to dɔktɔ bifo yu bigin fɔ du ɛksɛsayz, mɔ if yu gɛt ɔda sik dɛn we yu de mɛn.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt