Workout tha tak i tih zawh hian emaw, zing lama tlan chak tak hnua i harh hian i hriat reng tur thil a awm thin a ni lawm ni? I thinlung a na hle a ni. Mahse, rei vak lo hnuah chuan chu tlan chakna chu a tlahniam zauh zauh a, a pangngaiah a kir leh ta a ni. I thinlung natna a lo awm leh theih nan hun a mamawh hian i thinlung hriselna chungchangah thil pawimawh tak a hrilh thei che tih i ngaihtuah ngai em? Chu chu damdawi lama heart rate recovery (HRR) kan tih chu a ni.
A awlsam zawngin, Heart Rate Recovery (HRR) hi eng nge ni?
Kawngpuiah car tlan chak tak i ni ang tih han ngaihtuah teh. I chawlh duh hunah chuan vawi khatah i tawp thei lo. Brake i hmet chuan a slow zauh zauh a, a ding ta a ni. Kan thinlung chu chutiang chu a ni. Exercise kan tih hian kan taksa ruhte hian thisen leh oxygen a mamawh tam zawk a, chuvangin kan thinlung hian a pump chak zawk thin. Exercise kan chawlhsan chuan kan thinlung hi a slow leh a ngai a, a chawlh dan pangngaiah a kir leh a ngai a ni.
Heart Rate Recovery (HRR) hi exercise i tih zawh hnua i heart rate chu a normal, resting rate-a a lo kir leh thuai dan tehna a ni. A awlsam zawngin, exercise i tih lai ber a i heart rate leh minute khat emaw minute hnih emaw chawlh hnua i heart rate inthlauhna a ni. Minute khata beat (bpm) hmanga teh a ni.
Doctor-te chuan he HRR value hi i thinlung a hrisel zia hriatthiam nan an hmang thin. He value hi ``exercise stress test`` ang chi test i neih hian teh thin a ni. Mi thenkhat chuan an taksa hriselna hriat nan he hlutna ringawt pawh hi an teh thin.
Okay, chuti a nih chuan engtin nge keimah ngei pawhin ka HRR hi ka chhut ang?
Hei hi a awlsam hle mai. I mamawh chu i heart rate dik taka teh theihna device (heart rate monitor rintlak, fitness watch ang chi) leh math tlem te chauh a ni. Number pahnih i zawn a ngai a ni:
1. Exercise laiin i heart rate sang ber: Hei hi i exercise harsa ber i tih zawh hunah i heart rate a ni. Hei hi i cool-down hmain teh tur a ni tih hre reng la, chu chu i kal kual a, i cool lai a ni.
2. Exercise i chawlhsan hnu minute khat hnuah heart rate: Exercise harsa ber i chawlhsan hnuah minute khat chiah chawlh la. Tichuan i heart rate chu teh leh rawh.
Tunah chuan tih tur awm chhun chu tihtlem tlem a ni.
Heart rate sang ber - Minute khat hnua heart rate = i Heart Rate Recovery (HRR) value (bpm-a chhut)
Ngaihtuah teh, mi pakhat Nimal-a chuan tlan tha tak a zawh hnuah a heart rate a check a, minute khatah 170 beats (170 bpm) a ni. Chutah minute khat chiah a ding ta a. Minute khat hnua a check leh chuan a heart rate chu minute khatah 145 beats (145 bpm) ah a tlahniam tawh a ni.
Tichuan Nimal-a HRR chu: 170 - 145 = 25 bpm a ni ang.
He HRR-ah hian phase hnih a awm tlangpui a:
- Fast phase (HRR fast phase): Exercise chawlhsan atanga second 30 emaw minute khat chhunga heart rate tlahniam zat.
- Slow phase (HRR slow phase): Minute hnih emaw vel (a tlangpuiin minute 5 thleng) hnua heart rate a tlahniam hun chhung.
A chunga minute khat chhunga kan sawi tawh kha mi tam zawkin an hman thin a ni. "Fast phase" chungchang ngaihtuahna tha tak min pe a ni. Research atanga a lan dan chuan he tehna tlemte pawh hian i thinlung hriselna chungchang tam tak a hrilh thei che a ni.
HRR value tha tak chu eng nge ni?
"Engtiang chiahin nge ka heart rate a tlahniam ang?" A tlangpuiin exercise zawhah i heart rate a normal leh hma chuan a tha zawk. A tlak rei zawk chuan harsatna chhinchhiahna a ni thei.
A tlangpuiin minute khat chawlh hnua HRR value tha tak chu hetiang hian ngaih a ni:
Minute khatah beat 18 emaw a aia tam emaw value a ni.
Mahse hei hi mi zawng zawng tana hman theih "magic number" a ni lo. I HRR a tha leh tha loh hriat theihna tur thil dang tam tak a awm bawk.
- Cardiovascular disease i neih leh neih loh.
- i kum zat.
- Exercise i tih chi hrang hrang leh i chawlh hun chhunga i tih thinte.
- I heart rate i teh leh hmain eng chen nge i chawlh?
Hei hi ka han sawifiah teh ang. Doctor-in ``exercise stress test'' a tihsak che chuan i chawlh dan pawh a danglam thei bawk.
- Lung natna i neih chuan: I doctor chuan i workout harsa ber hnuah kea kal emaw, bike khalh emaw turin a ti mai thei che a, chawlhsan nghal mai lovin. Hei hi active rest an ti a .
- Lung natna i neih loh chuan: I doctor chuan khumah mu la, engmah ti lo turin a ti mai thei che. Hei hi passive rest an ti a .
Chuvangin, nangmah ngeiin i HRR hlutna i teh a nih chuan i doctor-in i tana a awmzia dik tak a hrilhfiah theih nan i doctor nen sawiho a pawimawh hle.
| HRR value (minute khat hnuah) 1.1. | Eng nge a awmzia tlangpui? |
|---|---|
| 18 bpm aia sang a ni | A tlangpuiin thinlung hriselna leh fitness tha tak a kawk. |
| 12-18 bpm thleng a ni | Hei hi level pangngai a ni thei a, mahse exercise hmanga hmasawnna tur a awm. |
| 12 bpm hnuai lam a ni | Hei hi thinlung natna hlauhawmna chhinchhiahna a ni thei. Hemi chungchang hi i doctor nen inbia ngei ang che. |
Engvangin nge he HRR value hi a pawimawh em em?
HRR value hi number mai a ni lo. I thinlung hnathawh that zia a hrilh thei che a, nakin lawka thinlung natna tur a hrilhfiah thei bawk.
HRR hniam chuan i autonomic nervous system a thawk tha lo tihna a ni thei. Hei hi kan taksaa thil thleng tak tak (e.g. thawk, heart rate) control tu system a ni. Kan taksa "auto-pilot" system ang mai a ni. Exercise kan tih hian kan heart rate a san chak zia a control a, kan chawlhsan chuan a ti slow bawk.
He system-ah hian chak lohna a awm chuan thinlung natna vei theihna a tipung a ni. Research atanga a lan dan chuan HRR hniam nei te hian a hnuaia natna te hi an nei tam zawk thin:
- Coronary artery natna a ni
- Zunthlum `(Diabetes mellitus)`
- Lung lam chak lohna
- Thisen sang (Hypertension) 1.1.
Tunah chuan he thu hi i chhiar zawh chuan i hlau mai thei, "Aw my, ka HRR a tlahniam chuan engtin nge ni ang..." Hlau suh. Hei hi car dashboard-a warning light ang mai a ni. Fimkhur tur leh accident a thlen hmaa kan car service tir turin min hrilh a ni. Tin, i HRR a hniam tih i hriat hunah nang leh i doctor chuan i thinlung tichak turin a tul angin hma i la thei bawk. Chuvangin hei hi hriat lawk chuan i tan a tha ber ang.
Ka Heart Rate Recovery score tihsan nan eng nge ka tih theih ang?
Hei hi chhanna tha ber leh awlsam ber chu exercise neih fo hi a ni . Exercise i neih tawh chuan i doctor nen in exercise dan tur i tih that theih dan tur sawipui rawh.
Heart attack emaw heart surgery emaw i neih tawh chuan cardiac rehabilitation program- a tel hian i HRR a tichak thei a, hun rei tak chhung chu hrisel takin a awm thei bawk.
A pawimawh ber chu eng thil vang pawha exercise program thar i tan hmain i doctor nen inbiakna neih fo tur a ni a, thurawn la hmasa phawt tur a ni .
Tunlai hian mi zawng zawngin fitness watch leh activity tracker an kutah an nei vek a. A tam zawkah chuan exercise kan tih laiin calorie engzat nge kan hal tih leh eng chen nge kan tlan chak tih chauh kan en thin. Mahse exercise zawh hnua kan taksa a lo dam leh dan hi chutiang bawk chuan a pawimawh tih kan theihnghilh thin.
Chuvangin, a dawt leha workout tha tak i tih hunah leh tui bottle khat i kut i phar hunah chuan hun rei vak lo hmang la, i heart rate teh rawh. A tlak chak zia chu en rawh. Doctor i hmuh hunah he thu hi sawi rawh. Kum engzat pawh ni ila, tunah hian thinlung natna vei theihna tur risk factor i nei lo a nih pawhin, i thinlung chungchang ngaihtuah tan hi a hma lutuk ngai lo.
Take-Home Thuchah a ni
- Heart Rate Recovery (HRR) hi exercise hnua i heart rate a normal leh rang dan tehna pawimawh tak a ni.
- I heart rate a normal leh chak poh leh i heart health a tha zawk. A tlangpuiin minute khata beat 18 aia tam tlahniam hi chhinchhiahna tha tak a ni.
- Hei hi in lamah i teh thei a, mahse a hlutna dik tak hrethiam tur leh a tul anga che turin i doctor thurawn lak a pawimawh hle.
- HRR value hniam hi hlauhthawn chhan a ni lo va, i thinlung enkawl belh a ngai tih vaukhânna a ni.
- Exercise neih fo, doctor-te rawtna chuan i HRR leh thinlung hriselna zawng zawng a tichangtlung thei a ni.
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