Kitwala bbanga ki omutima gwo okudda mu mbeera eya bulijjo oluvannyuma lw’okukola dduyiro? (Okuddamu okukuba kw'omutima)

Bw’omala okukola dduyiro omulungi, oba bw’ozuukuka oluvannyuma lw’okudduka amangu ku makya, bulijjo waliwo ky’owulira, nedda? Omutima gwo gukuba mangu nnyo. Naye oluvannyuma lw’akaseera, sipiidi eyo ekendeera mpolampola n’edda mu mbeera eya bulijjo. Wali olowoozezzaako nti ekiseera ekitwala omutima gwo okudda mu mbeera eya bulijjo kiyinza okukubuulira ekintu ekikulu ennyo ku bulamu bw’omutima gwo? Ekyo kye tuyita okuddamu okukuba omutima (HRR) mu ddagala.

Mu ngeri ennyangu, Heart Rate Recovery (HRR) kye ki?

Kuba akafaananyi ng’oli mmotoka egenda ku sipiidi mu kkubo. Bw’oba ​​oyagala okuyimirira, tosobola kuyimiriza byonna omulundi gumu. Bw’okuba buleeki, ekendeera mpolampola okuyimirira. Omutima gwaffe bwe guli. Bwe tukola dduyiro, ebinywa byaffe byetaaga omusaayi omungi n’omukka gwa oxygen, n’olwekyo omutima gwaffe gutandika okukuba amangu. Bwe tulekera awo okukola dduyiro, omutima gwaffe gulina okuddamu okukendeeza ku sipiidi n’edda mu sipiidi yaayo eya bulijjo ey’okuwummula.

Heart Rate Recovery (HRR) kipima amangu omutima gwo gye gudda mu mbeera yaago eya bulijjo, ng’owummudde ng’omaze okukola dduyiro. Mu ngeri ennyangu, y’enjawulo eriwo wakati w’okukuba kw’omutima gwo ku ntikko y’okukola dduyiro n’okukuba kw’omutima gwo oluvannyuma lw’okuwummula eddakiika emu oba bbiri. Kipimibwa mu bikuba buli ddakiika (bpm).

Abasawo bakozesa omuwendo guno ogwa HRR okutegeera engeri omutima gwo gye guli omulamu obulungi. Omuwendo guno gutera okupimibwa nga okola okugezesebwa nga ``exercise stress test``. Abantu abamu era bapima omuwendo guno gwokka okumanya ebikwata ku mubiri gwabwe.

Okay, kale nze kennyini mbala ntya HRR yange?

Kino kyangu nnyo. Ky’olina okukola kwe kyuma ekisobola okupima obulungi omutima gwo (nga ekyuma ekikebera omutima ekyesigika, essaawa ya fitness) n’okubala okutono. Olina okunoonya ennamba bbiri:

1. Omutima gwo ogusinga obunene ng’okola dduyiro: Guno gwe gukuba omutima gwo ng’omaze okukola ekitundu ekisinga okukaluba mu dduyiro wo. Jjukira nti kino olina okupimibwa nga tonnaba kutonnya, nga kino kye kiseera ng’otambula n’otonnya.

2. Omutima okukuba oluvannyuma lw’eddakiika emu ng’omaze okuyimiriza dduyiro: Bw’omala okuyimiriza ekitundu ekisinga okukaluba mu dduyiro, wummulako okumala eddakiika emu yennyini. Oluvannyuma ddamu opime okukuba kw’omutima gwo.

Kati ekisigadde okukola kwe kukendeezaako katono.

Teebereza omuntu ayitibwa Nimal, oluvannyuma lw’okumaliriza emisinde emirungi, yakebera omutima gwe era nga buli ddakiika gukuba 170 (170 bpm). Oluvannyuma yayimirira okumala eddakiika emu yennyini. Bwe yaddamu okukebera oluvannyuma lw’eddakiika emu, omutima gwe gwali gukendedde okutuuka ku kukuba 145 buli ddakiika (145 bpm).

Olwo HRR ya Nimal ejja kuba: 170 - 145 = 25 bpm .

Ebiseera ebisinga wabaawo emitendera ebiri mu HRR eno:

• Fast phase (HRR fast phase): Omuwendo omutima gwe gukendeera mu sikonda 30 oba eddakiika emu oluvannyuma lw’okulekera awo okukola dduyiro.
• Slow phase (HRR slow phase): Ekiseera omutima kye kikendeera oluvannyuma lw’eddakiika bbiri oba bwe zityo (ebiseera ebisinga okutuuka ku ddakiika 5).

Enkola ya ddakiika emu gye twayogeddeko waggulu abantu abasinga gye bakozesa. Kituwa endowooza ennungi ku "omutendera ogw'amangu." Okunoonyereza kuzudde nti n’ekipimo kino ekitono kisobola okukubuulira bingi ku bulamu bw’omutima gwo.

Omuwendo gwa HRR omulungi kye ki?

Oboolyawo weebuuza nti, "Omutima gwange gulina kukendeera mangu gutya?" Okutwalira awamu, omutima gwo gye gukoma okudda mu mbeera eya bulijjo oluvannyuma lw’okukola dduyiro, gye gukoma okubeera omulungi. Singa kitwala ekiseera ekiwanvu okukka wansi, kiyinza okuba akabonero akalaga nti waliwo ekizibu.

Okutwalira awamu, omuwendo omulungi ogwa HRR oluvannyuma lw’okuwummula eddakiika emu gutwalibwa nga:

Naye eno si "namba ya magezi" ekwata ku buli muntu. Waliwo ensonga endala nnyingi ezigenda mu kusalawo oba HRR yo nnungi oba nedda.

• Oba olina obulwadde bw’emisuwa oba nedda.
• emyaka gyo.
• Ekika kya dduyiro gw’okola ne by’okola mu biseera by’owummudde.
• Wawummula bbanga ki nga tonnaddamu kupima kukuba kwa mutima?

Kino kannyonnyole. Omusawo bw'akukola ``exercise stress test,'' engeri gy'owummulamu nayo eyinza okukyuka.

• Bw’oba ​​olina obulwadde bw’omutima: Omusawo ayinza okukugamba okutambula amangu oba okuvuga obugaali oluvannyuma lw’ekitundu ekisinga okukaluba mu kukola dduyiro, okusinga okuyimirira amangu ddala. Kino kiyitibwa okuwummula okukola .
• Bw’oba ​​tolina bulwadde bwa mutima: Oboolyawo omusawo ajja kukugamba okugalamira ku kitanda tolina ky’okola. Kino kiyitibwa okuwummula okutali kwa maanyi .

N’olwekyo, bw’oba ​​weepimira omuwendo gwa HRR yo, kikulu nnyo okuguteesaako n’omusawo asobole okunnyonnyola ddala kye gutegeeza gy’oli.

Lwaki omuwendo guno ogwa HRR mukulu nnyo?

Omuwendo gwa HRR si nnamba yokka. Kiyinza okukubuulira engeri omutima gy’okola obulungi n’okulagula obulwadde bw’omutima mu biseera eby’omu maaso.

HRR entono eyinza okutegeeza nti enkola yo ey’obusimu (autonomic nervous system) tekola bulungi. Eno y’enkola efuga ebintu mu mubiri gwaffe ebibaawo mu ngeri ey’otoma (e.g. okussa, okukuba kw’omutima). Kiringa enkola y'omubiri gwaffe eya "auto-pilot". Kifuga sipiidi omutima gwaffe gye gweyongera okukuba nga tukola dduyiro ate ne gukendeeza ku sipiidi nga tuyimiridde.

Singa wabaawo obunafu bwonna mu nkola eno, kyongera obulabe bw’okulwala omutima. Okunoonyereza kuzudde nti abantu abalina HRR entono batera okufuna embeera zino wammanga:

• Obulwadde bw’emisuwa gy’omusaayi
• Ssukaali `(Obulwadde bwa sukaali)`
• Omutima okulemererwa
• Puleesa (Peesa) .

Kati, oluvannyuma lw'okusoma bino, oyinza okutya nti, "Oh my, watya singa HRR yange egenda wansi..." Totya. Kino kiringa ettaala erabula ku daasiboodi y’emmotoka. Kitugamba okwegendereza n’okukola saaviisi y’emmotoka yaffe ng’akabenje tekunnabaawo. Ate era bw’omanya nti HRR yo ntono, ggwe n’omusawo musobola okukola ebyetaagisa okunyweza omutima gwo. Kale kiba kirungi nnyo okukimanya kino nga bukyali.

Kiki kye nnyinza okukola okulongoosa obubonero bwange obw’okudda engulu mu kukuba kw’omutima?

Eky'okuddamu ekisinga obulungi era eky'angu ku kino kwe kukola dduyiro buli kiseera . Bw’oba ​​wakola dda dduyiro, yogerako n’omusawo wo ku ngeri gy’oyinza okulongoosaamu enkola yo ey’okukola dduyiro.

Bw’oba ​​obadde ofunye obulwadde bw’omutima oba okulongoosebwa omutima, okwetaba mu nteekateeka z’okuddaabiriza omutima kiyinza okuyamba okulongoosa HRR yo n’okusigala ng’oli mulamu bulungi mu bbanga eggwanvu.

Ensangi zino buli muntu alina essaawa za fitness n’ebintu ebilondoola emirimu ku ngalo. Ebiseera ebisinga, tutunuulira kalori mmeka ze twayokya n’obuwanvu bwe twadduka nga tukola dduyiro. Naye twerabira nti engeri omubiri gwaffe gye gutereera oluvannyuma lw’okukola dduyiro nayo nkulu nnyo.

Kale, omulundi oguddako bw’oba ​​okola dduyiro omulungi n’otuuka ku ccupa y’amazzi, twala akaseera opime omutima gwo. Laba engeri gye kigwa amangu. Kino kyogere ng’olaba omusawo wo. Ne bw’oba ​​olina emyaka emeka, oba mu kiseera kino bw’oba ​​tolina nsonga yonna eyinza kulwala bulwadde bwa mutima, tekikeeredde kutandika kulowooza ku mutima gwo.