He aha te 'pūngao rāhui' o tō ngākau? Me kōrero tātou mō te Pūngao Rāhui o te Manawa!

Ina whakakorikori tinana koe, ina oma, ina piki arawhata rānei, ka tino piki ake te tere o tō manawa, tika? Ā, ina moe koe, ina mātakitaki pouaka whakaata rānei, ka tino marino, ka iti hoki te tere o tō manawa. I mōhio koe ko te rerekētanga i waenga i ēnei tere e rua, te awhe i waenga i te tere iti rawa e taea ai e tō manawa te noho marino me te tere e taea ai e ia te haere me te kaha nui, he nui ngā kōrero mō tō hauora tinana, inā koa te hauora o tō manawa? Koinei te mea e kiia nei e tātou ko te rahui tere o te manawa, ko te Rahui Reiti Manawa (HRR) rānei, i roto i te rongoā.

He aha te Heart Rahui (HRR)?

He ariā tino māmā tēnei. Whakaarohia he 'pūngao rahui' tō ngākau ka taea te whakamahi hei mahi i ētahi mahi.

Rāhui Manawa Manawa (HRR) = Tō Manawa Manawa Mōrahi - Tō Manawa Manawa Okiokinga

He māmā noa iho, ko te rerekētanga i waenga i te tere o te manawa mōrahi (te tere o te pā o tō manawa i te wā e tino whakakorikori ana) me te tere o tō manawa i te wā okioki. Ko te teitei ake o tēnei tau, ko te pai ake o te pūnaha manawa. Ko te tikanga he nui ake te 'wāhi' o tō manawa hei urutau ki te ahotea.

He aha i rerekē ai te tere o te manawa i ia wā, i ia wā?

He okana whakamiharo tō ngākau. I ngā wā katoa o te rā, ahakoa kei te moe koe, kei te oma rānei, ka mahi tonu ia ki te whakarato i te hāora me ngā matūkai e hiahiatia ana e ngā pūtau o tō tinana. Me rerekē te tere o te pao o tō ngākau i runga i tō mahi. He maha ngā āhuatanga e pā ana ki tēnei.

Āe, me pēhea te tatau i tēnei uara HRR?

He mea tēnei ka taea e koe te mahi i te kāinga me te tino ngāwari. E toru ngā mahi hei whakatutuki i tēnei. Me titiro tātou takitahi ki ēnei.

Hipanga 1: Inehia tō tere manawa i te wā okiokinga.

Koinei te maha o ngā wā e pā ai tō ngākau i ia meneti i a koe e okioki ana, me te kore e whakapau kaha. Ko te wā pai ki te ine i tēnei ko te mea tuatahi i te ata, i mua i tō ara ake i te moenga . Nā te mea kei te tino okioki tō tinana me tō hinengaro i taua wā. Ki te tangohia e koe tēnei ine i muri i te inu kawhe, te tīmatanga o tō mahi o te rā, me te pāngia e te ahotea, e kore koe e whiwhi i te ine tika.

Me pēhea te ine:

1. Whakatakotoria ngā maihao tohu me ngā maihao waenga o tō ringa matau, ka whakanoho i tō ringaringa maui ki te taha matau, me tō koromatua e anga atu ana ki a koe.

2. Kātahi ka rongo koe i tētahi pā oro mārie.

3. Tirohia te mātiti ka tatau i te maha o ngā wā e pā ai tō manawa i roto i te 30 hēkona .

4. Whakareatia taua tau ki te rua . Koinā te tere o tō manawa i te wā okiokinga (ia meneti).

(Hei tauira, ki te 35 ngā wā e pā ana tō manawa i roto i te 30 hēkona, 35 x 2 = 70. Ko tō tere manawa okiokinga he 70 ngā pā i te meneti (70 bpm)).

Ko te auau manawa o te tangata i te wā okiokinga mō te pakeke hauora kei waenga i te 60 me te 100 ngā pātaki i te meneti. Heoi, mō te hunga e whakakori tinana ana i ia wā, pērā i ngā kaitākaro, ka taea e tēnei auau te iti iho i te 40. He tohu pai tēnei mō te hauora o ō rātou manawa.

Hipanga 2: Kimihia te tere o tō manawa mōrahi.

Koinei te tere o te pao o tō ngākau i te wā e tino kaha ana te mahi. Ka whakamahia e mātou he tātai māmā i runga i te tau hei kimi i tēnei.

• Ko te tikanga māmā rawa: 220 - tō tau = te tere o te manawa mōrahi

Hei tauira, mēnā e 40 ōu tau:

220 - 40 = 180

Ko te tikanga o tēnā ko te tere o tō manawa mōrahi he tata ki te 180 ngā pao i te meneti (180 bpm).

Hipanga 3: Nā, me tatau tātou i te HRR!

Inaianei kua riro mai i a tātou ngā uara e rua e hiahiatia ana. Ko tā tātou anake he whakakapi i a rāua ki te tātai.

HRR = te tere o te manawa mōrahi - te tere o te manawa okiokinga

Me tango tātou i te tauira kotahi o te tangata 40-tau te pakeke i whakamahia e tātou i mua ake nei.

• Ko tōna tere manawa mōrahi (HR Mōrahi) = 180 bpm
• Me kī, ko tōna tere manawa okiokinga (Resting HR) = 70 bpm

Nō reira, ko tana Pūtake Manawa ko:

HRR = 180 - 70 = 110 pao i te pō

Ko te tikanga o tēnei uara o te 110, he 110 ngā pao o te manawa ia meneti hei whakapiki i tōna tere mai i te taumata okiokinga ki te taumata mōrahi o te whakapau kaha.

He aha te painga o te mōhio ki tēnei uara HRR?

Ehara tēnei i te tau noa iho. He tino āwhina tēnei i a koe e whakamahere ana i ō whakangungu. Ka taea e koe te whakamahi hei whakatau i te kaha o ō whakangungu.

Ka whakamahia e ngā tākuta, inā koa i roto i ngā kaupapa whakaora ngākau, tēnei uara HRR hei whakatau i te taumata whakakori tinana e tika ana mō ngā tūroro. Ka kiia ko te tikanga Karvonen .

Ka taea hoki e koe te whakamahi i tēnei tikanga hei whakatakoto i ō whāinga whakakori tinana (Te Auau Manawa Whāinga).

Tō whāinga whakakori tinana (HR Whāinga) = (HRR x Kaha %) + Auau Manawa Okioki (HR Okioki)

Whakaarohia tētahi tangata 40-tau te pakeke, ko tōna HRR he 110, me whakakorikori tinana i te kaha taurite , arā, i te kaha tata ki te 60%.

1. Tuatahi whakareatia te HRR ki te kaha: 110 x 60% (0.60 rānei) = 66

2. Tāpirihia tōna tere manawa okiokinga ki tēnā: 66 + 70 = 136

Arā, ki te hiahia ia ki te whakakori tinana i te kaha taurite, me pupuri tonu e ia tōna tere manawa i te 136 ngā pao ia meneti (136 bpm) .

He mea mōrearea te HRR iti?

E mōhio ana tātou inaianei, ko te teitei ake o te HRR, ko te pai ake. Ko te tikanga he hauora, he pakari hoki tō ngākau. Kua kitea e ētahi rangahau ko te hunga he iti te HRR i te wā e whakakori tinana ana, inā koa ko ngā tāne, ka paku piki ake te mōrearea o te mate ohorere o te ngākau i te wā roa.

Engari kāore he take e wehi ai koe i tēnei. Ko te karere nui rawa atu ka riro mai i a tātou i tēnei, ko te whakakori tinana auau ka taea te whakapai ake i te hauora o tō ngākau me te HRR . Ahakoa tō tau, kāore i te roa rawa te wā ki te whakapai ake i tō taumata hauora.

He mangere rawa ahau ki te mahi i ēnei tataunga, kāore ianei he ara māmā ake?

He pono tērā. Ko te "Whakamātautau Kōrero" tētahi huarahi tino māmā ki te ine i tō kaha i a koe e whakakori tinana ana.

• Kaha Taurite: Ki te taea e koe te kōrero ki tētahi hoa i a koe e whakakorikori tinana ana, me te kore e pau te manawa, kei te kaha taurite koe. Ka taea e koe te kōrero i roto i ngā rerenga kōrero katoa.
• Kaha Rawa: Ki te uaua ki a koe te kōrero i ngā kupu e rua, e toru rānei i te wā kotahi i a koe e whakakorikori tinana ana, kei te kaha rawa koe.

He tino pai te mahi a tēnei tikanga māmā mō te tatau i ngā whāinga. Nō reira, ki te kore āu taputapu aroturuki hauora, kāore rānei he wā hei tatau, ka taea e koe te whakamahi i tēnei tikanga.