Kia pēhea te roa ka hoki anō tō tere o te ngakau ki te āhua noa i muri i te whakakori tinana? (Whakaora i te Tere o te Manawa)

Ina mutu tō whakangungu pai, ina ara ake rānei koe i muri i te oma tere i te ata, he mea kei te rongo tonu koe, tika? Ko te tere o te pao o tō ngākau. Engari i muri i tētahi wā, ka āta pōturi haere taua tere ka hoki ki te āhua noa. Kua whakaaro koe ko te wā e pau ana kia hoki tō pao o te ngākau ki te āhua noa ka taea te kōrero ki a koe i tētahi mea tino nui mō te hauora o tō ngākau? Koinei te mea e kiia nei e mātou ko te whakaora i te pao o te ngākau (HRR) i roto i te rongoā.

He aha te Whakaora i te Auau o te Manawa (HRR)?

Whakaarohia he motuka koe e tere haere ana i te rori. Ki te hiahia koe ki te tū, kāore e taea te tū katoa i te wā kotahi. Ina pēhi koe i ngā parai, ka āta haere te tere kia mutu. Pērā anō tō tātou ngākau. Ina whakakorikori tinana tātou, me nui ake te toto me te hāora e hiahiatia ana e ō tātou uaua, nō reira ka tere ake te pupuhi o tō tātou ngākau. Ina mutu tā tātou whakakorikori tinana, me āta haere anō te tere o tō tātou ngākau, ka hoki ki tōna tere okiokinga noa.

Ko te Whakaora i te Auau o te Manawa (HRR) he ine i te tere o te hokinga mai o tō auau o te manawa ki tōna auau noa, arā, ki tōna auau okiokinga i muri i tō whakaoti i te whakakori tinana. He māmā noa iho, ko te rerekētanga i waenga i tō auau o te manawa i te tihi o tō whakakori tinana me tō auau o te manawa i muri i te meneti, e rua rānei o te okiokinga. Ka inehia i roto i ngā pao ia meneti (bpm).

Ka whakamahia e ngā tākuta tēnei uara HRR hei mārama ki te hauora o tō ngākau. I te nuinga o te wā ka inehia tēnei uara ina whai whakamātautau koe pērā i te "whakamātautau ahotea whakakori tinana". Ka inehia anō hoki e ētahi tāngata tēnei uara hei mōhio ki tō rātou hauora tinana.

Āe, me pēhea taku tatau i taku HRR?

He tino māmā tēnei. Ko tāu noa he taputapu hei ine tika i tō tere o te manawa (pēnei i te aroturuki tere o te manawa pono, te mātaaratanga whakapakari tinana) me te iti o te pāngarau. Me kimi e koe ngā tau e rua:

1. Te tere o tō manawa mōrahi i te wā e whakakorikori ana: Koinei te tere o tō manawa ina oti i a koe te wāhanga tino uaua o tō whakakorikori. Kia maumahara, me ine tēnei i mua i tō whakamatao, arā, ko te wā e hikoi haere ana koe, e whakamatao ana.

2. Te tere o te manawa i te meneti kotahi i muri i te whakamutu i te korikori tinana: Kia mutu te wāhanga tino uaua o te korikori tinana, okioki mō te meneti kotahi. Kātahi ka ine anō i tō tere o te manawa.

Ko te mea anake e toe ana ko te whakaiti i te rahinga.

Whakaarohia, i muri i te otinga o tētahi oma pai, ka tirohia e tētahi tangata ko Nimal tōna tere manawa, ā, e 170 ngā pao i te meneti (170 bpm). Kātahi ka tū ia mō te meneti kotahi. I tana tirotiro anō i te meneti i muri mai, kua heke tōna tere manawa ki te 145 ngā pao i te meneti (145 bpm).

Kātahi ka pēnei te HRR a Nimal: 170 - 145 = 25 bpm .

E rua ngā wāhanga o tēnei HRR:

• Wāhanga Tere (wāhanga Tere HRR): Ko te tere o te hekenga o te tere o te manawa i roto i te 30 hēkona, i te meneti rānei i muri i te mutunga o te korikori tinana.
• Wāhanga puhoi (wāhanga puhoi HRR): Ko te roa o te wā e puhoi ai te tere o te manawa i muri i ngā meneti e rua, neke atu rānei (tae atu ki te 5 meneti te nuinga o te wā).

Ko te tikanga kotahi meneti i kōrerotia i runga ake nei te tikanga e whakamahia ana e te nuinga o te tangata. Mā tēnei ka homai he whakaaro pai ki a tātou mō te "wāhanga tere." Kua kitea e ngā rangahau ahakoa he iti noa te ine ka taea te kōrero nui ki a koe mō te hauora o tō ngākau.

He aha te uara HRR pai?

Kei te whakaaro pea koe, "Kia pēhea te tere o te hekenga o tōku manawa?" I te nuinga o te wā, ko te tere o te hokinga mai o tō manawa ki te āhua noa i muri i te whakakori tinana, ko te pai ake. Ki te roa ake te hekenga, he tohu pea tēnei nō te raruraru.

I te nuinga o te wā, ko te uara HRR pai i muri i te meneti okiokinga kotahi e kiia ana ko:

Engari ehara tēnei i te "tau makutu" e pā ana ki te katoa. He maha atu anō ngā āhuatanga hei whakatau mēnā he pai tō HRR, kāore rānei.

• Ahakoa he mate pūnaha toto tōu, kāore rānei.
• tō tau.
• Te momo korikori tinana e mahia ana e koe me ngā mahi e mahia ana e koe i ō wā okiokinga.
• Kia pēhea te roa i okioki ai koe i mua i te ine anō i tō tere manawa?

Tukua ahau kia whakamārama i tēnei. Ina tukuna koe e te tākuta ki te "whakamātautau ahotea whakakori tinana", ka rerekē pea te āhua o tō okiokinga.

• Mena he mate manawa tōu: Tērā pea ka kī atu tō tākuta kia hikoi tere koe, kia eke paihikara rānei i muri i te wāhanga tino uaua o tō whakangungu tinana, kaua e mutu tonu. Ka kiia tēnei he okiokinga kaha .
• Mena kāore he mate manawa āu: Tērā pea ka kī atu tō tākuta kia takoto noa koe i te moenga, kaua e mahi i tetahi mea. Ka kiia tēnei he okiokinga kore mahi .

Nō reira, ki te ine koe i tō uara HRR, he mea tino nui kia kōrerohia e koe ki tō tākuta kia taea ai e ia te whakamārama tika i tōna tikanga ki a koe.

He aha te hiranga o tēnei uara HRR?

Ehara te uara HRR i te tau noa iho. Ka taea e ia te whakaatu ki a koe te pai o te mahi a tō ngākau, me te tohu i ngā mate ngākau ā muri ake nei.

Ki te iti te HRR, tera pea kāore tō pūnaha io ā-roto e mahi tika ana. Koinei te pūnaha e whakahaere ana i ngā mea o roto i tō tātou tinana e puta aunoa ana (hei tauira, te manawa, te tere o te ngakau). He rite ki te pūnaha "aunoa" o tō tātou tinana. Ka whakahaere i te tere o te pikinga o te tere o te ngakau ina whakakorikori tinana tātou, ā, ka whakaroa i te tere ina mutu tātou.

Mena he ngoikore kei roto i tēnei pūnaha, ka nui ake te tūponotanga o te mate manawa. Kua kitea e ngā rangahau he nui ake te tūponotanga o te hunga he iti te HRR ki te whakawhanake i ēnei āhuatanga e whai ake nei:

• Te mate uaua koronari
• Mate huka `(Te mate huka mellitus)`
• Te ngoikore o te ngākau
• Te toto toto tiketike (hypertension)

I muri i te pānui i tēnei, tera pea koe e mataku, "Āe, me pēhea mēnā ka heke taku HRR..." Kaua e mataku. He rite tēnei ki te rama whakatūpato i runga i te papaaho o te motuka. E kī ana kia tūpato tātou, kia whakatikatikahia hoki tā tātou motuka i mua i te puta o tētahi aituā. Waihoki, ina mōhio koe kei te iti tō HRR, ka taea e koe me tō tākuta te mahi i ngā mahi e tika ana hei whakapakari i tō ngākau. Nō reira, he mea pai ki a koe kia mōhio ki tēnei i mua.

Me aha ahau hei whakapai ake i taku kaute Whakaora Manawa?

Ko te whakautu pai rawa atu, ko te whakautu māmā rawa atu hoki mō tēnei ko te whakakori tinana i ngā wā katoa . Mena kua whakakori tinana kē koe, kōrero ki tō tākuta mō te whakapai ake i tō mahinga whakakori tinana.

Mena kua pāngia koe e te mate ngakau, e te pokanga ngakau rānei, mā te whai wāhi atu ki ngā kaupapa whakaora ngakau ka āwhina i te whakapai ake i tō HRR me te noho hauora mō te wā roa.

I ēnei rā, kei te ringa o te katoa ngā mātiti whakapakari tinana me ngā taputapu aroturuki mahi. I te nuinga o te wā, ka titiro noa tātou ki te nui o ngā kaora i tahuna e tātou me te tawhiti i oma ai tātou i te wā e whakakori tinana ana. Engari ka wareware tātou he rite tonu te hiranga o te whakaora o te tinana i muri i te whakakori tinana.

Nō reira, ā te wā e whai ake nei ka pai tō whakangungu tinana, ka toro atu koe ki te pounamu wai, me whai wā koe ki te ine i tō tere o te manawa. Tirohia te tere o tōna hekenga. Kōrerohia tēnei ina kite koe i tō tākuta. Ahakoa tō pakeke, ahakoa kāore he take mōrearea mō te mate manawa i tēnei wā, kāore i te wawe rawa ki te tīmata whakaaro mō tō manawa.