I thinlung fitness tehna thuruk: Heart Rate Reserve chungchang i zir ang u.

‘Heart rate’ emaw heart rate emaw i hre tawh ngei ang, a dik em? Fitness i ngaihven a nih chuan, emaw, thinlung hriselna lam ngaihtuah deuh i nih chuan, ‘Heart Rate Reserve’ emaw, English-a an tih angin (Heart Rate Reserve - HRR) hi i hriat lar tak a ni mai thei. Mahse eng nge a nih tak tak leh kan zir theih dan tur chiang taka i hriat loh chuan harsatna a awm lo. Vawiin hian he thil pawimawh tak (Heart Rate Reserve) hi a awlsam zawngin sawi ila.

Heart Rate Reserve tih hi eng nge ni? A awlsam zawngin i hrethiam ang u!

A awlsam zawngin, i Heart Rate Reserve chu i Maximum Heart Rate leh i Resting Heart Rate inthlauhna a ni . Okay, heng term pahnih hi tlem han sawifiah ila, kan sawifiah ang em?

• Maximum Heart Rate: Hei hi chak taka exercise i tih lai, chu chu i theihtawp chhuaha i thawh lai a ni. I tlan, i tlan, i tlan chak thei ang bera i tlan lai kha han mitthla teh... Hei hi chutih laia i thinlung thawk chak ber chu a ni.
• Resting heart rate : Hei hi chu a kalh zawng a ni. I rilru hahdam leh chawlh lai, exercise engmah tih loh lai minute khata i thinlung a nasat zat a ni. Hei hi tehna hun tha ber chu zing i thawh hmasak ber a ni a, khumah i mut lai ang bawkin.

Chuvangin, he heart rate sang ber hi chawlh lai heart rate atanga kan lak chhuah hian kan value kan hmuh chu heart rate reserve kan tih hi a ni. Hei hian i cardiovascular system fitness, chu chu i thinlung a hrisel leh efficient dan tur ngaihtuahna tha tak min pe a ni.

Kan thinlung hi taksa peng mak tak a ni a ni lawm ni? Nitin, nitin, zan tin, kan mut emaw, kan tlan lai emaw pawhin, kan taksa chhunga cell tinte chu thisen hmanga an mamawh oxygen leh nutrients supply turin nonstop hna a thawk a ni. Thinlung a inzawmkhawm leh thisen pump hun chhung hi heartbeat an ti a. Minute khata thinlungin vawi engzat nge a na tih hi heart rate an ti a. He rate hi thil hrang hrang a zirin nitin a danglam thin.

Eng thilin nge kan thinlung chakna a nghawng?

I heart rate hi thil engemaw zat ah a innghat a ni. A nghawngtu ber berte hi han thlir ila:

• I activity level leh oxygen intake: Exercise , tlan, emaw, i zuang emaw hian i taksa hian oxygen a mamawh tam zawk a ni. Chu oxygen supply tur chuan i thinlung chu a thawk chak zawk a ngai a ni.
• Zuk leh hmuam thil hman dan: 1.1.Zuk leh hmuam thil, cigarette zuk ang chi i hman hian chawlh laiin i thinlung chakna chu a ti sang mai thei.
• Zu in zat: Zu in hian hun eng emaw chen chu i heart rate a tisang thei a ni.
• I kum: I upat deuh deuh chuan i heart rate chu a tlahniam deuh tlangpui. Tin, exercise i tih hian i naupan lai angin i heart rate a sang lo .
• I damdawi lam dinhmun: Lung natna, cardiomyopathy ang chi hian i thinlung natna a tisang thei a ni. Hypothyroidism (underactive thyroid gland) leh infection thenkhat te pawh hian i heart rate a ti tlahniam thei bawk.
• Chutih laia i rilru put hmang: Thinrim emaw, hlauhna emaw i neih chuan i thinlung a na a, a dik em? Chutiang bawkin, i rilru hahdam leh hahdam taka i awm chuan i heart rate a tlahniam thin.
• Damdawi i ei: Damdawi thenkhat, beta-blockers , antidepressants, leh painkillers te hian i thinlung natna a ti hniam thei a. Tin, khawsik leh khawsik damdawi thenkhat hian i heart rate a tisang thei bawk.

Engtin nge he heart rate reserve hi chhut a nih?

Hei hi i ngaihtuah angin a harsa lo. Heart Rate Reserve (HRR) zawn dan tur formula chu hetiang hi a ni:

HRR = Lung chakna sang ber - Chawlh laia thinlung chakna

He method hian hming dang a nei a, chu chu (Ka RVO nen method) .

Okay, tunah chuan he maximum heart rate leh resting heart rate hi engtin nge kan hmuh theih ang tih kan en ang.

I heart rate sang ber zawn dan:

Hei atan hian hmanraw awlsam tak a awm a:

• Kum 220 atang khan i kum chu paih la, entirnan, kum 30 i nih chuan i heart rate sang ber (Max HR) chu 220 - 30 = 190 (beat per minute) a ni.

Mahse he method hi a chang chuan minute khatah beat 10-12 velin a deviate theih avangin zirchiangtute chuan method dang dang an rawn rawt a:

• I kum chu 0.7 in puntir la, 207 atanga chhanna chu paih rawh.

Entirnan, kum 30 i nih chuan:

30 * 0.7 = 21 a ni

207 - 21 = 186 (minute khatah beat) a ni. Hei hi i heart rate sang ber (Max HR) a ni.

I chawlh lai heart rate zawn dan tur:

Hei hi i chawlh laia minute khata i thinlung a nasat zat a ni a, engmah thawhrimna tel lovin. Hei hi tehna hun tha ber chu zingkar hmasa ber a ni a, khum atanga i thawh hmain. Hei hi coffee i in loh lai te, i stress loh lai te, leh i che vel loh lai te hian i teh thei a ni.

• Mi tam zawkte resting heart rate (RHR) hi minute khatah beat 60 leh 100 inkar a ni.
• Exercise tam tak hmang thin, infiammi te tan chuan he value hi minute khatah beat 40 vel a hniam thei a ni. Hei hi an thinlung fitness sang vang a ni.

Engtin nge i heart rate i teh thin?

Hei hi teh theih dan kawng hrang hrang a awm a:

1. Fitness tracker hak theih: Smart watch emaw fitness band emaw i neih chuan tuna i heart rate a lantir ang.

2. Nangmah i teh thei:

• I kut dang kut zungtang pahnih (middle finger leh index finger) chu wrist area-ah, palm side-ah dah rawh. (Kawng sir lam pawh i en thei bawk).
• Minute khat chhunga i pulse beat i hriat zat chhiar rawh.
• Chutiang a nih loh chuan second 30 chhung chhiar la, chu number chu pahnihin tipung rawh. Chu chuan minute khata beat awm zat a pe ang che.

Heart Rate Reserve hian eng nge min hrilh?

Heart Rate Reserve (HRR) hi i fitness tehna a ni. I chawlh lai heart rate (RHR) atanga i heart rate sang ber (Max HR) lakchhuah atanga chhut a ni tih hre reng ang che.

I taksa hriselna a san chuan i resting heart rate (RHR) a tlahniam thin.

Chuvangin, i resting heart rate (RHR) a tlahniam chuan i heart rate reserve (HRR) a sang chho thin. A awlsam zawngin, i HRR a san chuan i thinlung fitness a tha zawk.

He heart rate reserve hi tuin nge ngaihtuah ber?

He HRR value hi a pawimawh bik hun a awm thin:

• Cardiac Rehab Programs: Heart attack atanga dam lehte tan rehabilitation programme-ah chuan he HRR hi an tan exercise intensity dik tak hriat nan hman a ni. Zirna pakhatah chuan cardiac rehabilitation nei mekte chuan an HRR (plus resting heart rate) atanga 60% leh 80% inkar target heart rate-ah exercise an nei a.
• I workout plan-ah: Hetiang method hi i workout laiin i target heart rate zawng turin i hmang thei bawk. Entirnan, i workout (warm-up) i tan dawnin i HRR 50% - 60% target hmangin i tan thei a, zawi zawiin intensity sang zawkah i kal thei bawk. Hei hi i infiamna leh i thil tum a zirin a danglam ang.

Mi thenkhat chuan exercise an tih hian an heart rate sang ber (Max HR) atanga percentage engemaw zat an target thin. Hetiang method hian chu ai chuan HRR a hmang zawk.A dik zawk tih theih a ni.

• Exercise chakna tlemtea i tih chuan: I heart rate sang ber (Max HR) atanga 64% leh 76% inkar neih tum ang che.
• Exercise chakna sang tak (Vigorous intensity) i tih chuan: Heart rate sang ber (Max HR) 77% leh 93% inkar neih tum ang che.

Engvangin nge Heart Rate Reserve hi a pawimawh?

Hei hi number mai a ni lo. I hriselna chungchang a sawi tam hle.

Mipa chungchanga zirchianna pakhat chuan, kum 30 chhungin, exercise neih laiin heart rate reserve (HRR) hniam neite chu rilru lam thih thut theihna chance sang ber an ni tih a hmuchhuak . Chu zirchiannaah chuan minute khata HRR beat 17 leh 85 inkar nei mipa chu minute khata beat 85 aia tam HRR nei te aiin cardiac death nghal theihna chance a sang zawk tih a chiang hle. Hei hian HRR a pawimawh zia a tilang a ni lawm ni?

Heart rate reserve tha tak chu eng nge ni?

Hemi atan hian mi zawng zawng tana hnathawk thei value "tha" pakhat sawi a harsa a, a chhan chu mi hrang hrangah a inang lo. Mahse hriat reng tur pawimawh tak chu HRR value a san poh leh a tha zawk tih hi a ni.

Thu lawmawm dang chu kum engzat pawh ni ila, exercise neih fo hian i heart rate reserve (HRR) a ti tha thei a ni.

Heart rate reserve (HRR) hi i fitness level tehna tha tak a ni a, i workout na tur target heart rate zone dik tak i hmuh theih nan a pui bawk. Mahse, math zawng zawng tih theih loh khawpa i lazy lutuk a nih chuan i workout intensity tehna awlsam dang a awm bawk. "Talk test" an ti a ni.

• Exercise i tih laiin i tawng thei a nih chuan (sentence khat emaw pahnih emaw pawh nise), i intensity chu moderate intensity-ah i awm a ni.
• Exercise i tih laiin thusawi i harsat a, thumal tlemte aia tam i sawi thei lo a nih chuan vigorous intensity-ah i awm tihna a ni.

Heng level pahnih hi i target heart rate zone chhungah a awm a ni.

Take home message: Thu tawi sawi tur a ni tih hre reng ang che!

Okay, chuvangin kan sawiho atang hian Heart Rate Reserve chungchangah hian ngaihdan tha tak i neih ka beisei. A tawp berah chuan hei hi hre reng ang che:

• Heart rate reserve (HRR) hi i heart rate sang ber (Max HR) leh i chawlh lai heart rate (RHR) inthlauhna a ni.
• I HRR value a san chuan i cardiovascular fitness a tha zawk.
• Thil tam takin i thinlung chakna a nghawng a, chung zingah chuan kum, activity level, damdawi i ei leh emotion te pawh a tel.
• I HRR i chhut thei a, exercise atana target heart rate dik tak i hmu thei bawk.
• HRR value sang tak neih hian cardiac arrest nghal theihna a ti tlem thei bawk.
• Exercise hian i HRR a ti tha thei a ni.
• Chhiar harsa i neih chuan "talk test" hmangin i exercise intensity chu i hre thei ang.

Chuvangin, he thu hian i thinlung hriselna enkawlna kawngah a puih ngei kan beisei. Thinlung hrisel hi nun hrisel nei tur chuan chakna ropui tak a ni!

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