We yu de du ɛksɛsayz, rɔn, ɔ klaym stej, yu at kin rit bad bad wan, nɔto so? Ɛn we yu de slip, ɔ jɔs wach TV, yu at kin rili kol ɛn i kin smɔl. Yu no se di difrɛns bitwin dɛn tu spid ya, di rεnj bitwin di smɔl spid we yu at kin kɔntinyu fɔ kol ɛn di spid we i kin go pan maksimal ɛfɔt, kin tɔk bɔku tin bɔt yu bɔdi wɛlbɔdi, mɔ di fitnɛs we yu at gɛt? Na dat wi kin kɔl at rit rizɔv, ɔ Hat Rɛt Rizav (HRR), na mɛrɛsin.
Fɔ tɔk am simpul wan, wetin na Hat Rɛt Rizav (HRR)?
Dis na wan kɔnsɛpt we rili simpul. Imajin se yu at gɛt ‘rizɔv’ ɛnaji we go ebul fɔ du wan patikyula wok.
Hat Rεt Rizav (HRR) = Yu Maksimal At Rεt - Yu Rεst At Rεt
Fɔ tɔk am simpul wan, na di difrɛns bitwin yu maksimal at rit (di spid we yu at de bit we yu de du maksimal ɛksɛsayz) ɛn yu at rit we yu de rɛst. Di mɔ dis nɔmba de bɔku, na di mɔ yu at ɛn blɔd sistɛm fit. Dis min se yu at gɛt mɔ ‘rum’ fɔ adap to strɛs.
Wetin mek wi at kin chenj wan wan tɛm?
Yu at na wan wɔndaful ɔgan. Ɛni tɛm pan di de, ilɛksɛf yu de slip ɔ yu de rɔn, i de wok nɔ stɔp fɔ gi di sɛl dɛn na yu bɔdi di ɔksijɛn ɛn di tin dɛn we dɛn nid. Di rit we yu at de bit fɔ chenj dipen pan di tin dɛn we yu de du. Bɔku tin dɛn de we kin afɛkt dis.
| Tin | Aw i kin afɛkt di at rit |
|---|---|
| Fɔnishɔnal lɛvɛl | We yu de du ɛksɛsayz, lɛk we yu de rɔn, yu at de bit mɔ ɛn mɔ bikɔs yu nid mɔ ɔksijɛn. |
| Yuz fɔ smok | Di at rit we pipul dɛn we de smok kin gɛt we dɛn de rɛst kin bɔku. |
| Fɔ drink rɔm | If yu drink rɔm, dat kin mek yu at bit fɔ sɔm tɛm. |
| Ej | As wi de ol, di maksimal hat rit we wi de bit de dכn sכmtεm. Wi at nɔ kin rit we wi de du ɛksɛsayz lɛk aw i bin de bit we wi bin yɔŋ. |
| Difrɛn sik kɔndishɔn dɛn | Kɔndishɔn lɛk at sik ɛn haypo tayroyd kin afɛkt di at rit. |
| Di we aw pɔsin kin fil | We yu vɛks ɔ fred, yu at kin bit kwik kwik wan. We yu kol ɔ gladi, i kin slo. |
| Di mɛrɛsin dɛn we yu de tek | Sɔm mɛrɛsin fɔ ay blɔd prɛshɔn (e.g., beta-blɔk) kin slo di at rit, we sɔm mɛrɛsin fɔ kɔndishɔn lɛk asma kin mek i bɔku. |
Okay, so aw wi go kɔl dis HRR valyu?
Dis na sɔntin we yu kin du na os izi wan. Tri tin dɛn de we yu fɔ du fɔ du dis. Lɛ wi luk dɛn wan bay wan.
Step 1: Mek 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 . Dis na bikɔs yu bɔdi ɛn yu maynd kin rilaks pas ɔl da tɛm de. If yu tek dis mɛzhɔmɛnt afta yu dɔn drink kɔfi, bigin yu de wok, ɛn fil strɛs, yu nɔ go gɛt kɔrɛkt ridin.
Aw fɔ mɛzhɔ:
1. Put di indeks ɛn midul finga dɛn na yu raytan togɛda ɛn put yu lɛft an na di rayt say, wit yu big an we de fes yu.
2. Dɔn yu go fil wan subtil puls.
3. Luk wan wach ɛn kɔnt di nɔmba we yu puls bit insay 30 sɛkɔn .
4. Multiply da nɔmba de wit tu . Dat na yu at rit we yu de rɛst (fɔ wan minit).
(Fɔ ɛgzampul, if yu puls bit 35 tɛm insay 30 sɛkɔn, 35 x 2 = 70. Dɔn yu at rit we yu de rɛst na 70 bit pan minit (70 bpm)).
di avrej at rit we i de rεst fכ big man we gεt hεlty na bitwin 60 εn 100 bit pan minit. Bɔt pan pipul dɛn we de ɛksesaiz ɔltɛm, lɛk atlet dɛn, dis rit kin smɔl lɛk 40. Dis na gud tin fɔ sho se dɛn at fit.
Step 2: Fɛn yu maksimal at rit.
Dis na di spid we yu at kin bit sef wan we yu de tray tranga wan. Wi de yuz wan simpul fɔmula bays pan di ej fɔ fɛn dis.
- di simpul we: 220 - yu ej = maksimal hat rit
Fɔ ɛgzampul, if yu ol 40 ia:
220 - 40 = 180. Di wan dɛn we de wok
Dat min se yu maksimal hat rit na lɛk 180 bit pan minit (180 bpm).
Dis we fɔ du tin rili izi, bɔt sɔntɛnde i nɔ kin kɔrɛkt 100%. Risach pipul dɛn dɔn fɛn bak wan we we kɔrɛkt smɔl. Na: 207 - (0.7 x yu ej) . Bɔt natin nɔ bad fɔ yuz di simpul we we wi dɔn tɔk bɔt ɔp fɔ yuz am ɔlsay.
Step 3: Naw lɛ wi kɔl di HRR!
Naw wi gɛt ɔl tu di valyu dɛn we wi nid. Na wetin wi fɔ du na fɔ substitute dɛn insay di fɔmula.
HRR = maksimal hat rεt - rεst hat rεt
Lɛ wi tek di sem ɛgzampul bɔt di 40 ia ol pɔsin we wi bin dɔn yuz trade.
- In maksimal hat rit (Maksimal HR) = 180 bpm
- Lɛ wi se in rɛst at rit (Rɛst HR) = 70 bpm
So, in Hat Rɛt Rizav na:
HRR = 180 - 70 = 110 bpm
dis valyu we na 110 min se in at gεt rεnj fכ 110 bit pan minit fכ inkrεs in spid frכm wan rεst lεvεl to maksimal lεvεl fכ εksεsayz.
Wetin na di bɛnifit fɔ no dis HRR valyu?
Dis nɔto jɔs nɔmba. I kin rili ɛp yu fɔ plan fɔ wokɔt. Yu kin yuz am fɔ no di kayn we aw yu de wok mɔ.
Dɔktɔ dɛn, mɔ na di kadyak rihab program dɛn, kin yuz dis HRR valyu fɔ no di rayt ɛksɛsayz lɛvɛl fɔ di sik pipul dɛn. Dɛn kɔl am di Karvonen we .
Yu kin yuz dis we bak fɔ sɛt yu gol dɛn fɔ du ɛksɛsayz (Target Heart Rate).
Yu eksasaiz target (Target HR) = (HRR x Intensity %) + Rɛst at Rɛt (Rɛst HR)
Imajin se pɔsin we ol 40 ia we gɛt HRR we na 110 nid fɔ ɛksesaiz wit mɔdaret intensiti , dat na lɛk 60% intensiti.
1. Fɔs multiply di HRR bay di intensiti: 110 x 60% (ɔ 0.60) = 66
2. Naw ad in rɛst at rit to dat: 66 + 70 = 136
Dat min se if i want fɔ ɛksesaiz wit mɔdaret intensiti, i nid fɔ mek in at bit 136 bit pan minit (136 bpm) .
in jεnarכl, yu kin aim fכ 50%-70% fכ mכdarεt intensiti εn 70%-85% fכ vigorous intensiti. Dis go difrɛn difrɛn wan dipen pan yu fitnɛs lɛvɛl ɛn di gol dɛn we yu gɛt.
Yu tink se wan low HRR denja?
Wi no naw se di mɔ di HRR ay, na di mɔ i go bɛtɛ. I min se yu at gɛt wɛlbɔdi ɛn fit. Sɔm risach dɔn sho se pipul dɛm wae gɛt smɔl HRR wae dɛn de du ɛksɛsayz, mɔ man dɛm, kin gɛt smɔl risk fɔ day kwik kwik wan na dɛn at fɔ lɔng tɛm.
Bɔt nid nɔ de fɔ fred dis. Di impɔtant mɛsej we wi kin gɛt frɔm dis na dat fɔ du ɛksɛsayz ɔltɛm kin mek yu at gɛt wɛlbɔdi ɛn HRR . I nɔ mata us ej yu ol, i nɔ de ɛva let fɔ mek yu fitnɛs lɛvɛl bɛtɛ.
a tu les fo du dem kalkul ya, no bi izi we?
I rili de. Wan rili simpul we fɔ mɛzhɔ yu intensiti we yu de ɛksesaiz na di "Talk Test."
- Mɔdaret Intɛnsity: If yu kin tɔk to yu padi we yu de du ɛksɛsayz we yu nɔ de blo, yu de na mɔdaret intensiti. Yu kin tɔk insay ful sɛntɛns.
- Vigorous Intensity: If i nɔ izi fɔ yu fɔ tɔk pas tu ɔ tri wɔd dɛn wan tɛm we yu de du ɛksɛsayz, yu de na vigorous intensity.
Bɔku tɛm dis simpul we fɔ du tin kin wok fayn fɔ dɛn gol dɛn we nid fɔ kɔlkyul. So if yu nɔ gɛt fitnɛs traka ɔ yu nɔ gɛt tɛm fɔ du kɔlkyulɛshɔn, yu kin yuz dis we.
Mɛsej we dɛn kin kɛr go na os
- Hat Rεt Rizav (HRR) na di difrεns bitwin yu maksimal hat rεt we yu de rεst. Na gud tin fɔ sho se yu at fit.
- di hכy HRR valyu, di bεtεh di hεlth fכ yu kכdivaskyul sistεm.
- Yu kin kɔl yu HRR ɛn sɛt di rayt target at rit we yu de du ɛksɛsayz.
- We yu de du ɛksɛsayz ɔltɛm, dat kin mek yu at rit we yu de rɛst go dɔŋ ɛn i kin mek yu HRR go ɔp.
- If yu gɛt ɛni kwɛstyɔn ɔ dawt bɔt yu at rit ɔ us ɛksesaiz we fayn fɔ yu, mek shɔ se yu tɔk to yu dɔktɔ .
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