Aw lɔŋ i kin tek fɔ mek yu at rit kam bak to nɔmal afta yu dɔn du ɛksɛsayz? (At Rɛt Rikɔvayshɔn) .

We yu dɔn fɔ wok fayn, ɔ we yu wek afta yu dɔn rɔn kwik kwik wan na mɔnin, sɔntin de we yu kin fil ɔltɛm, nɔto so? Na yu at de bit rili fast. Bɔt afta sɔm tɛm, da spid de kin slo smɔl smɔl ɛn i kin kam bak lɛk aw i bin de. Yu dɔn ɛva tink se di tɛm we yu at kin tek fɔ mek yu at rit bak kin tɛl yu sɔntin we rili impɔtant bɔt yu at wɛlbɔdi? Na dat wi kin kɔl at rit rɛkɛvɛshɔn (HRR) na mɛrɛsin.

Fɔ tɔk am simpul wan, wetin na Hat Rɛt Rikɔvayshɔn (HRR)?

Imajin se yu na motoka we de spid na di rod. We yu want fɔ stɔp, yu nɔ go ebul fɔ stɔp wan tɛm. We yu nak di brek, i kin slo smɔl smɔl fɔ lɛ i stɔp. Wi at tan lɛk dat. We wi de du ɛksɛsayz, wi mɔsul dɛn nid mɔ blɔd ɛn ɔksijɛn, so wi at kin bigin fɔ pɔmp kwik kwik wan. We wi stɔp fɔ du ɛksɛsayz, wi at fɔ slo bak ɛn go bak to di nɔmal we aw i de rɛst.

Hat Rɛt Rikɔvayshɔn (HRR) na fɔ no aw kwik yu at rit de kam bak to in nɔmal, rɛst rit afta yu dɔn fɔ du ɛksɛsayz. Fɔ tɔk am simpul wan, na di difrɛns bitwin yu at rit we yu de du di mak we yu de du ɛksɛsayz ɛn yu at rit afta yu dɔn rɛst fɔ wan ɔ tu minit. Dɛn kin mɛzhɔ am insay bit dɛn fɔ wan minit (bpm).

Dɔktɔ dɛn kin yuz dis HRR valyu fɔ ɔndastand aw yu at gɛt wɛlbɔdi. dis valyu dεn kin mכsu we yu du tεst lεk ``εksεsayz strεs tεst``. Sɔm pipul dɛn kin mɛzhɔ dis valyu bak fɔ no bɔt dɛn bɔdi fayn fayn wan.

Okay, so aw a go kɔl mi HRR misɛf?

Dis na tin we rili izi. Ɔl wetin yu nid na wan divays we go ebul fɔ mɛzhɔ yu at rit kɔrɛkt wan (lɛk wan hat rit monita we yu kin abop pan, fitnɛs wach) ɛn smɔl mats. Yu nid fɔ fɛn tu nɔmba dɛn:

1. Yu maksimal hat rit we yu de du eksasaiz: Dis na yu hat rit we yu dɔn wit di pat we at pas ɔl pan yu ɛksesaiz. Mɛmba se yu fɔ mɛzhɔ dis bifo yu kol, we na we yu de waka rawnd ɛn kol.

2. At rit wan minit afta yu dɔn stɔp fɔ du ɛksɛsayz: We yu dɔn stɔp di pat we at pas ɔl pan di ɛksesaiz, rɛst fɔ ɛksaktɔli wan minit. Dɔn, mɛzhɔ yu at rit bak.

Naw ɔl wetin lɛf fɔ du na fɔ mek smɔl ridyushɔn.

Imajin, wan pɔsin we nem Nimal, afta i dɔn dɔn wan gud rɔn, i chɛk in at rit ɛn i bin de bit 170 pan wan minit (170 bpm). Dɔn i tinap wansay fɔ ɛksaktɔ wan minit. We i chɛk bak wan minit afta dat, in at bin dɔn go dɔŋ to 145 bit dɛn fɔ wan minit (145 bpm).

Dɔn Nimal in HRR go bi: 170 - 145 = 25 bpm .

Bɔku tɛm, tu pat dɛn de fɔ dis HRR:

• Fast fεz (HRR fast phase): Na di rεt we di at rεt de dכn insay 30 sekכnd כ wan minit afta yu stכp εksεsayz.
• Slow phase (HRR slow phase): na di tεm we di at rεt de slo afta tu minit כ so (bכku tεm i kin rich 5 minit).

Di wan minit we wi bin tɔk bɔt ɔp na in bɔku pipul dɛn kin yuz. I de gi wi gud aidia bɔt di "fast phase." Risach dɔn sho se ivin dis smɔl mɛzhɔ kin tɛl yu bɔku tin bɔt yu at wɛlbɔdi.

Wetin na gud HRR valyu?

Yu go mɔs de wɔnda se, "Aw kwik mi at rit fɔ go dɔŋ?" Jɛnɛral wan, di kwik we yu at rit de kam bak to nɔmal afta yu dɔn du ɛksɛsayz, na di mɔ i go bɛtɛ. If i tek lɔng tɛm fɔ go dɔŋ, i kin bi sayn fɔ se prɔblɛm de.

Jɛnɛral wan, dɛn kin tek wan gud HRR valyu afta wan minit we yu rɛst as:

Bɔt dis nɔto "mɛjik nɔmba" we de apin to ɔlman. Bɔrku ɔda tin de wae kin go fɔ no if yu HRR gud ɔr nɔr fayn.

• Ilɛksɛf yu gɛt sik we de mek yu at ɛn blɔd ɔ yu nɔ gɛt am.
• yu ej.
• Di kayn ɛksesaiz we yu de du ɛn wetin yu de du we yu de rɛst.
• Aw lɔng yu bin rɛst bifo yu mɛzhɔ yu at rit bak?

Mek a ɛksplen dis. We dɔktɔ put yu pan ``ɛksɛsayz strɛs tɛst,'' di we aw yu de rɛst kin chenj bak.

• If yu gɛt at sik: Yu dɔktɔ kin tɛl yu fɔ waka kwik kwik wan ɔ rayd baysikul afta yu dɔn wok tranga wan, pas fɔ stɔp wantɛm wantɛm. Dɛn kɔl dis aktif rɛst .
• If yu nɔ gɛt at sik: Yu dɔktɔ go mɔs tɛl yu fɔ ledɔm na bed ɛn nɔ du natin. Dɛn kɔl dis pasiv rɛst .

So, if yu de mɛzhɔ yu HRR valyu yusɛf, i rili impɔtant fɔ tɔk bɔt am wit yu dɔktɔ so dat i go ɛksplen klia wan wetin i min fɔ yu.

Wetin mek dis HRR valyu impɔtant so?

Di HRR valyu nɔto jɔs wan nɔmba. I kin tɛl yu aw yu at de wok fayn ɛn tɔk bɔt aw yu at go sik tumara bambay.

If HRR smɔl kin min se yu ɔtonomik nɛvɔ sistɛm nɔ de wok fayn. dis na di sistεm we de kכntro di tin dεm na wi bכdi we de apin כtomatכk (e.g. fכ brith, di at rεt). I tan lεk wi bכdi in "auto-pilot" sistεm. I de kɔntrol aw fast wi at de bit we wi de du ɛksɛsayz ɛn i de slo am we wi stɔp.

If ɛni wikɛd tin de na dis sistɛm, i kin mek pɔsin gɛt at sik mɔ ɛn mɔ. Risach dɔn sho se pipul dɛm wae gɛt smɔl HRR kin gɛt dɛn kayn sik ya:

• Koronari at sik
• Dayabitis `(Dayabetes mellitus)`
• At we nɔ de wok fayn
• Ay blɔd prɛshɔn (Hypertension) .

Naw, afta yu rid dis, yu kin fred, "Oh my, wetin if mi HRR go dɔŋ..." Nɔ fred. Dis tan lɛk wan layt we de wɔn pipul dɛn na di dashbɔd fɔ motoka. I de tɛl wi fɔ tek tɛm ɛn mek dɛn mek wi motoka savis bifo aksidɛnt apin. Dɔn bak, we yu no se yu HRR nɔ bɔku, yu ɛn yu dɔktɔ kin du di tin dɛn we yu nid fɔ mek yu at strɔng. So i go fayn fɔ yu fɔ no dis bifo tɛm.

Wetin a kin du fɔ mek a gɛt mɔ Hat Rɛt Rikɔvayshɔn skɔ?

Di bɛst ɛn simpul ansa fɔ dis na fɔ ɛksesaiz ɔltɛm . If yu dɔn ɔlrɛdi du ɛksɛsayz, tɔk to yu dɔktɔ bɔt aw yu go ebul fɔ du mɔ ɛksesaiz.

If yu dɔn gɛt at atak ɔ at ɔpreshɔn, fɔ tek pat pan kadyak rihabiliteshɔn program kin ɛp fɔ mek yu HRR bɛtɛ ɛn fɔ gɛt wɛlbɔdi fɔ lɔng tɛm.

Naw, ɔlman gɛt fitnɛs wach ɛn aktiviti traka na dɛn an. Bɔku tɛm, wi kin jɔs luk ɔmɔs kalori wi bin bɔn ɛn aw fa wi bin rɔn we wi bin de du ɛksɛsayz. Bɔt wi kin fɔgɛt se aw wi bɔdi kin wɛl afta wi dɔn du ɛksɛsayz, impɔtant jɔs lɛk dat.

So, di nɛks tɛm we yu de du gud wokɔt ɛn rich fɔ wan bɔtul wata, tek smɔl tɛm fɔ mɛzhɔ yu at rit. Si aw i kin drɔp kwik kwik wan. Tɔk bɔt dis we yu go si yu dɔktɔ. I nɔ mata aw yu ol, ɔr if yu nɔr gɛt ɛni risk fɔ gɛt at sik naw, i nɔr kin ɛva tu ali fɔ bigin tink bɔt yu at.