Exercise i tih hian, i tlan a, stairs i lawn hian i heart rate a sang hle a ni lawm ni? Tin, i mut hian, emaw TV i en mai mai hian i heart rate chu a reh hle a, a hniam hle bawk. Heng speed pahnih inthlauhna, i thinlung a reh theihna tur speed tlem ber leh theihtawp chhuaha a kal theihna speed inkar range hian i taksa hriselna, a bik takin i thinlung fitness chungchang a sawi nasa hle tih i hria em? Chu chu damdawi lama heart rate reserve, a nih loh leh Heart Rate Reserve (HRR) kan tih chu a ni.
A awlsam zawngin, Heart Rate Reserve (HRR) hi eng nge ni?
Hei hi concept awlsam tak a ni. I thinlung hian hna engemaw thawhna atana hman theih tur chakna ‘reserve’ a nei ang tih han ngaihtuah teh.
Heart Rate Reserve (HRR) = I Lung chakna sang ber - I chawlh laia i thinlung chak zawng
A awlsam zawngin, i heart rate sang ber (exercise tam ber laiin i thinlung a thawk chak dan) leh chawlh hahdam laiin i heart rate inthlauhna a ni. He number hi a tam poh leh i cardiovascular system chu a fit zawk thin. Chumi awmzia chu i thinlung hian stress laka insiamrem theihna tur ‘room’ a nei tam zawk tihna a ni.
Engvangin nge kan heart rate hi a hun hunah a inthlak thin?
I thinlung hi taksa peng mak tak a ni. Nitin engtik lai pawhin, i muhil emaw, i tlan lai emaw pawh nise, i taksa chhunga cell-te mamawh oxygen leh nutrients pe turin nonstop hna a thawk a ni. I thinlung thawk chakna chu i thiltih dan azirin a danglam tur a ni. Hei hi nghawng nei thil engemaw zat a awm.
| Thlentu | Heart rate a nghawng dan |
|---|---|
| Functional level a ni | Exercise i tih hian i tlan lai ang bawkin i heart rate a sang a, a chhan chu oxygen tam zawk i mamawh vang a ni. |
| Zuk leh hmuam hman | Meizial zu thinte chawlh laia heart rate hi a sang zawk tlangpui. |
| Zu in a in thin | Zu in hian hun eng emaw chen chu i heart rate a tisang thei a ni. |
| Kum | Kan tar chhoh zel chuan kan heart rate sang ber chu a tlahniam zauh zauh thin. Kan naupan lai ang khan exercise kan tih laiin kan heart rate a sang vak lo. |
| Natna dinhmun hrang hrang | Lung natna leh hypothyroidism ang chi natna hian thinlung chakna a tichhe thei a ni. |
| Hriatthiamna | I thinrim emaw, i hlauthawng emaw chuan i thinlung a na zual sauh a. I thlamuang emaw, i hlim emaw chuan a slow thin. |
| Damdawi i ei thin te | Thisen sang damdawi thenkhat (e.g., beta-blockers) hian heart rate a ti hniam thei a, asthma ang chi natna damdawi thenkhat chuan a ti sang thei bawk. |
Okay, chuti a nih chuan engtin nge he HRR value hi kan chhut ang?
Hei hi in lama awlsam taka tih theih a ni. Hemi atan hian step thum a awm a. Pakhat hnu pakhatin han thlir ila.
Step 1: I chawlh lai heart rate kha teh rawh.
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 zing lama thil hmasa ber a ni a, khum atanga i thawh hmain . Hei hi chutih lai chuan i taksa leh rilru a hahdam ber vang a ni. Coffee in hnuah, nitin hna i thawh tan hnuah, leh stress i neih hnuah he tehna hi i lak chuan chhiar dik tak i hmu lovang.
A teh dan: 1.1.
1. I kut dinglam kut zungtang index leh middle finger te chu dah khawm la, i kut veilam chu dinglamah dah la, i kutpui chu i lam hawiin dah rawh.
2. Chumi hnuah chuan pulse fiah lo tak i nei ang.
3. Darthlalang pakhat en la, second 30 chhunga i pulse a beat zat chhiar rawh .
4. Chu number chu pahnih in puntir rawh . Chu chu i chawlh lai heart rate (minute khatah) a ni.
(Entirnan, i pulse chu second 30 chhungin vawi 35 a beat chuan 35 x 2 = 70. Tichuan i chawlh lai heart rate chu minute khatah 70 beats (70 bpm) a ni).
Puitling hrisel tak tan chuan chawlh lai hian minute khatah 60 leh 100 inkar a ni. Amaherawhchu, infiammi ang chi, exercise nei fo thinte tan chuan he rate hi 40 vel a hniam thei a, hei hi an thinlung fitness tilangtu tha tak a ni.
Step 2: I heart rate sang ber zawng rawh.
Hei hi maximum exertion-a i thinlungin him taka a beat theihna speed a ni. Hei hi zawn nan kum a zirin formula awlsam tak kan hmang thin.
- A awlsam ber: 220 - i kum = heart rate sang ber
Entirnan, kum 40 i nih chuan:
220 - 40 = 180 inkar a ni
Chumi awmzia chu i heart rate sang ber chu minute khatah beat 180 vel (180 bpm) a ni tihna a ni.
Hetiang tih dan hi a awlsam hle a, mahse a chang chuan 100% a dik lo. Zirchiangtute pawhin tlem a dik zawk tih dan an hmuchhuak bawk. A ni: 207 - (0.7 x i kum) . Mahse a chunga kan sawi tak hmanraw awlsam tak hi hman tlangpuiah hman hi thil dik lo a awm lo.
Step 3: Tunah chuan HRR hi chhut ila!
Tunah chuan kan mamawh value pahnih kan nei ta. Kan tih tur chu formula-ah hian substitute mai mai a ni.
HRR = heart rate sang ber - chawlh hahdam laia heart rate
A hmaa kan lo hman tawh kum 40 mi kha entawn tur ang chiah kha han la ila.
- A heart rate sang ber (Maximum HR) = 180 bpm a ni
- A chawlh lai heart rate (Resting HR) = 70 bpm ti ila
Chuvangin, a Heart Rate Reserve chu:
HRR = 180 - 70 = 110 bpm a ni
He value 110 hian a thinlung hian minute khatah 110 beats range a nei tihna a ni a, chu chuan a speed chu resting level atanga maximum level of exertion thlengin a ti sang thei a ni.
He HRR value hriat hian eng hlawkna nge a neih?
Hei hi number mai a ni lo. I workout ruahmannaah a pui thei hle. A bik takin i workout intensity hriat nan i hmang thei ang.
Doctor te, a bik takin cardiac rehab program-ah te chuan he HRR value hi hmangin damlote tana exercise level dik tak an siam thin. Karvonen method an ti a ni .
Hetiang hmang hian i exercise tum (Target Heart Rate) i siam thei bawk.
I exercise target (Target HR) = (HRR x Intensity %) + Chawlh hahdam laia thinlung chak zawng (Resting HR) .
Kum 40 mi, HRR 110 nei chuan exercise chu moderate intensity , chu chu 60% intensity vel a mamawh tih han ngaihtuah teh.
1. HRR chu intensity hmangin puntir hmasa rawh: 110 x 60% (or 0.60) = 66
2. Tunah chuan a chawlh lai heart rate chu chutah chuan han belh leh ila: 66 + 70 = 136
Chumi awmzia chu, exercise chak lo tak a neih duh chuan minute khatah a heart rate chu 136 beats (136 bpm) -a a vawn reng a ngai tihna a ni.
A tlangpuiin 50%-70% chu moderate intensity atan leh 70%-85% chu vigorous intensity atan i tum thei bawk. Hei hi i fitness level leh goal a zirin a danglam ang.
HRR hniam hi a hlauhawm em?
Tunah chuan HRR a san poh leh a tha zawk tih kan hre ta. I thinlung a hrisel a, a fit tihna a ni. Research thenkhatah chuan exercise an tih laiin HRR hniam nei te, a bik takin mipa te hian hun rei tak chhung chu cardiac death rang tak an neih theihna chance a sang deuh thei tih an hmuchhuak.
Mahse hei hi hlauh a ngai lo. Hemi atanga thuchah pawimawh ber kan dawn chu exercise neih fo hian i thinlung hriselna leh HRR a ti tha thei tih hi a ni . Kum eng pawh nise, i fitness level tihsan nan a tlai ngai lo.
Heng chhut dan hi ka lazy lutuk a, a awlsam zawk a awm lo em ni?
A awm tak zet a ni. Exercise i tih hian i intensity tehna awlsam tak chu "Talk Test" hi a ni.
- Moderate Intensity: Thâwk chhuak lova exercise i tih laiin i ṭhian i biak theih chuan intensity hniam takah i awm tihna a ni. Thumal kimchang takin i sawi thei.
- Vigorous Intensity: Exercise i tih laiin vawi khatah thumal pahnih emaw thum emaw aia tam sawi i harsat chuan vigorous intensity-ah i awm tihna a ni.
Hetiang hmanraw awlsam tak hian thil tum chhut nan a thawk tha hle fo thin. Chuvangin fitness tracker i neih loh emaw, chhut hun i neih loh emaw chuan he method hi i hmang thei ang.
Take-Home Thuchah a ni
- Heart Rate Reserve (HRR) hi i heart rate sang ber leh chawlh laia i heart rate inthlauhna a ni. I thinlung fitness tilangtu tha tak a ni.
- HRR value a san chuan i cardiovascular system hriselna a tha zawk.
- I HRR i chhut thei a, exercise i tih hian target heart rate dik tak i siam thei bawk.
- Exercise neih fo hian i chawlh lai heart rate a tihniam thei a, i HRR a tisang thei bawk.
- I heart rate emaw, eng exercise nge i tan a tha tih emaw chungchangah zawhna emaw rinhlelhna emaw i neih chuan i doctor nen inbiakna neihpui ngei ang che .
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