ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯒꯤ ‘ꯔꯤꯖꯔꯚ’ ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ? ꯍꯥꯔꯠ ꯔꯦꯠ ꯔꯤꯖꯔꯚꯔꯒꯤ ꯃꯇꯥꯡꯗꯥ ꯋꯥꯔꯤ ꯁꯥꯁꯤ!

ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ, ꯂꯥꯟꯊꯣꯀꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯁ꯭ꯇꯦꯖꯁꯤꯡꯗꯥ ꯂꯥꯀꯄꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯗꯨ ꯌꯥꯝꯅꯥ ꯍꯦꯅꯒꯠꯂꯀꯏ, ꯅꯠꯇꯦ? ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯇꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯠꯠꯔꯒꯥ ꯇꯤ.ꯚꯤ. ꯈꯣꯡꯖꯦꯜ ꯑꯅꯤ ꯑꯁꯤꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯈꯦꯠꯅꯕꯥ, ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯦꯝꯕꯥ ꯈꯣꯡꯖꯦꯜ ꯑꯃꯁꯨꯡ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯌꯥꯝꯅꯥ ꯍꯣꯠꯅꯕꯗꯥ ꯆꯠꯄꯥ ꯌꯥꯕꯥ ꯈꯣꯡꯖꯦꯂꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯔꯦꯟꯖ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯒꯤ ꯍꯀꯁꯦꯂꯒꯤ ꯃꯇꯥꯡꯗꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯒꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯃꯇꯥꯡꯗꯥ ꯌꯥꯝꯅꯥ ꯋꯥꯐꯝ ꯀꯌꯥ ꯍꯥꯌꯔꯤ ꯍꯥꯌꯕꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯈꯉꯂꯕ꯭ꯔꯥ? ꯑꯩꯈꯣꯌꯅꯥ ꯍꯤꯗꯥꯛ-ꯂꯥꯡꯊꯛꯇꯥ ꯍꯥꯔꯠ ꯔꯦꯠ ꯔꯤꯖꯔꯚ, ꯅꯠꯠꯔꯒꯥ ꯍꯥꯔꯠ ꯔꯦꯠ ꯔꯤꯖꯔꯚ (HRR) ꯍꯥꯌꯅꯥ ꯀꯧꯔꯤꯕꯥ ꯑꯁꯤꯅꯤ꯫

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯍꯥꯔꯠ ꯔꯦꯠ ꯔꯤꯖꯔꯚ (HRR) ꯍꯥꯌꯕꯁꯤ ꯀꯔꯤꯅꯣ?

ꯃꯁꯤ ꯌꯥꯝꯅꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯋꯥꯈꯜꯂꯣꯟ ꯑꯃꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯗꯥ ꯑꯀꯛꯅꯕꯥ ꯊꯕꯛ ꯈꯔꯥ ꯄꯥꯡꯊꯣꯀꯄꯗꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯕꯥ ꯑꯦꯅꯔꯖꯤꯒꯤ ‘ꯔꯤꯖꯔꯚ’ ꯑꯃꯥ ꯂꯩ ꯍꯥꯌꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫

ꯍꯥꯔꯠ ꯔꯦꯠ ꯔꯤꯖꯔꯚꯔ (HRR) = ꯅꯍꯥꯛꯀꯤ ꯃꯦꯛꯁꯤꯃꯝ ꯍꯥꯔꯠ ꯔꯦꯠ - ꯅꯍꯥꯛꯀꯤ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ꯫

ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯍꯥꯌꯔꯕꯗꯥ, ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯃꯦꯛꯁꯤꯃꯝ ꯍꯥꯔꯠ ꯔꯦꯠ (ꯃꯦꯛꯁꯤꯃꯝ ꯑꯣꯏꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯅꯥ ꯊꯦꯡꯊꯕꯒꯤ ꯈꯣꯡꯖꯦꯜ) ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯗꯨꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩꯕꯥ ꯈꯦꯠꯅꯕꯥ ꯑꯗꯨꯅꯤ꯫ ꯃꯁꯤꯡ ꯑꯁꯤ ꯍꯦꯟꯅꯥ ꯋꯥꯡꯕꯥ ꯃꯇꯃꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯀꯥꯔꯗꯤꯑꯣꯚꯥꯁ꯭ꯀꯨꯂꯥꯔ ꯁꯤꯁ꯭ꯇꯦꯝ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯐꯤꯠ ꯑꯣꯏ꯫ ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯗꯥ ꯁ꯭ꯠꯔꯦꯁꯀꯥ ꯆꯨꯁꯤꯟꯅꯅꯕꯥ ‘ꯔꯨꯝ’ ꯍꯦꯟꯅꯥ ꯂꯩ ꯍꯥꯌꯕꯅꯤ꯫

ꯀꯔꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯩꯈꯣꯌꯒꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯁꯤ ꯃꯇꯝ ꯃꯇꯃꯒꯤ ꯑꯣꯏꯅꯥ ꯍꯣꯡꯂꯛꯂꯤꯕꯅꯣ?

ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌ ꯑꯁꯤ ꯑꯉꯀꯄꯥ ꯑꯣꯔꯒꯥꯟ ꯑꯃꯅꯤ꯫ ꯅꯨꯃꯤꯠꯀꯤ ꯃꯇꯝ ꯑꯃꯍꯦꯛꯇꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯇꯨꯝꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯂꯥꯟꯊꯦꯡꯅꯔꯤꯕꯥ ꯑꯣꯏꯔꯕꯁꯨ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯂꯩꯔꯤꯕꯥ ꯁꯦꯂꯁꯤꯡꯗꯥ ꯃꯈꯣꯌꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯑꯣꯛꯁꯤꯖꯦꯟ ꯑꯃꯁꯨꯡ ꯅ꯭ꯌꯨꯠꯔꯤꯑꯦꯟꯇꯁꯤꯡ ꯄꯤꯅꯕꯥ ꯂꯦꯞꯄꯥ ꯂꯩꯇꯅꯥ ꯊꯕꯛ ꯇꯧꯏ꯫ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯛꯇꯤꯚꯤꯇꯤꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯍꯣꯡꯗꯣꯛ-ꯍꯣꯡꯖꯤꯟ ꯇꯧꯒꯗꯕꯅꯤ꯫ ꯃꯁꯤꯗꯥ ꯁꯣꯀꯍꯜꯂꯤꯕꯥ ꯐꯦꯛꯇꯔ ꯀꯌꯥ ꯂꯩ꯫

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ꯑꯣꯀꯦ, ꯑꯗꯨꯅꯥ ꯑꯩꯈꯣꯌꯅꯥ HRR ꯚꯦꯜꯌꯨ ꯑꯁꯤ ꯀꯔꯝꯅꯥ ꯂꯦꯄꯀꯅꯤ?

ꯃꯁꯤ ꯑꯗꯣꯝꯅꯥ ꯌꯨꯃꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯅꯥ ꯇꯧꯕꯥ ꯌꯥꯕꯥ ꯊꯕꯛ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯈꯣꯡꯊꯥꯡ ꯑꯍꯨꯝ ꯂꯩꯔꯤ꯫ ꯃꯈꯣꯌꯁꯤꯡ ꯑꯗꯨ ꯑꯃꯨꯛ ꯑꯃꯨꯛ ꯌꯦꯡꯁꯤ꯫

ꯁ꯭ꯇꯦꯞ 1: ꯅꯍꯥꯛꯀꯤ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯗꯨ ꯂꯦꯄꯊꯣꯀꯎ꯫

ꯃꯁꯤ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩꯕꯥ ꯃꯇꯃꯗꯥ, ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯑꯃꯠꯇꯥ ꯌꯥꯎꯗꯅꯥ, ꯃꯤꯅꯠ ꯑꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯅꯥ ꯁꯣꯀꯄꯥ ꯃꯁꯤꯡ ꯑꯗꯨꯅꯤ꯫ ꯃꯁꯤ ꯃꯥꯄꯂꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯐꯕꯥ ꯃꯇꯃꯗꯤ ꯑꯌꯨꯛꯇꯥ ꯑꯍꯥꯅꯕꯥ ꯑꯣꯏꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯐꯃꯨꯡꯗꯒꯤ ꯊꯣꯔꯛꯠꯔꯤꯉꯩ ꯃꯃꯥꯡꯗꯥ . ꯃꯁꯤꯒꯤ ꯃꯔꯃꯗꯤ ꯃꯇꯝ ꯑꯗꯨꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯑꯗꯨ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯂꯩ꯫ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯀꯣꯐꯤ ꯊꯛꯂꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯅꯍꯥꯛꯀꯤ ꯅꯨꯃꯤꯠꯀꯤ ꯊꯕꯛ ꯍꯧꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ, ꯑꯃꯁꯨꯡ ꯋꯥꯈꯜ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯔꯕꯥ ꯃꯇꯨꯡꯗꯥ ꯃꯁꯤꯒꯤ ꯃꯥꯌꯄꯥꯀꯄꯥ ꯑꯁꯤ ꯂꯧꯔꯕꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯔꯤꯗꯤꯡ ꯑꯃꯥ ꯐꯪꯂꯣꯏ꯫

ꯃꯇꯧ ꯀꯔꯝꯅꯥ ꯃꯥꯄꯜ ꯁꯨꯕꯥ:

1. ꯅꯍꯥꯛꯀꯤ ꯂꯃꯖꯤꯡ-ꯂꯃꯇꯥꯛ ꯑꯃꯁꯨꯡ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯃꯈꯨꯠꯁꯤꯡ ꯑꯗꯨ ꯄꯨꯟꯅꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡꯖꯨꯝ ꯑꯗꯨ ꯑꯔꯣꯏꯕꯥ ꯃꯐꯃꯗꯥ ꯊꯝꯃꯨ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯃꯅꯥꯛꯇꯥ ꯊꯝꯃꯨ꯫

2. ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯃꯌꯦꯛ ꯁꯦꯡꯕꯥ ꯄꯂꯁ ꯑꯃꯥ ꯐꯥꯑꯣꯒꯅꯤ꯫

3. ꯋꯥꯆꯤ ꯑꯃꯥ ꯌꯦꯡꯎ ꯑꯃꯁꯨꯡ ꯁꯦꯀꯦꯟꯗ 30ꯒꯤ ꯃꯅꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯂꯁ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯒꯤ ꯃꯁꯤꯡ ꯑꯗꯨ ꯂꯦꯄꯀꯅꯨ .

4. ꯃꯁꯤꯡ ꯑꯗꯨ ꯑꯅꯤꯗꯥ ꯃꯁꯤꯡ ꯌꯥꯃꯍꯅꯕꯥ . ꯃꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ (ꯃꯤꯅꯤꯠ ꯑꯃꯗꯥ)ꯅꯤ꯫

(ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯀꯤ ꯄꯂꯁ ꯑꯗꯨ ꯁꯦꯀꯦꯟꯗ 30ꯗꯥ 35 ꯔꯛ ꯁꯣꯛꯂꯕꯗꯤ, 35 x 2 = 70. ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯗꯨ ꯃꯤꯅꯠ ꯑꯃꯗꯥ 70 (70 bpm) ꯑꯣꯏꯒꯅꯤ꯫

ꯍꯀꯁꯦꯜ ꯐꯕꯥ ꯑꯍꯜ ꯑꯃꯒꯤ ꯆꯥꯡꯆꯠꯇꯥ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯁꯤ ꯃꯤꯅꯠ ꯑꯃꯗꯥ 60 ꯑꯃꯁꯨꯡ 100ꯒꯤ ꯃꯔꯛꯇꯥ ꯂꯩ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡꯒꯨꯝꯕꯥ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁꯥꯖꯦꯜ ꯇꯧꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ, ꯃꯁꯤꯒꯤ ꯆꯥꯡ ꯑꯁꯤ 40 ꯐꯥꯎꯕꯥ ꯅꯦꯝꯅꯥ ꯂꯩꯕꯥ ꯌꯥꯏ, ꯃꯁꯤꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯊꯝꯃꯣꯌꯒꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯑꯐꯕꯥ ꯏꯟꯗꯤꯀꯦꯇꯔ ꯑꯃꯅꯤ꯫

ꯁ꯭ꯇꯦꯞ 2: ꯅꯍꯥꯛꯀꯤ ꯃꯦꯛꯁꯤꯃꯝ ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯗꯨ ꯈꯪꯗꯣꯀꯎ꯫

ꯃꯁꯤ ꯃꯦꯛꯁꯤꯃꯝ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯅꯥ ꯁꯥꯐꯅꯥ ꯆꯦꯅꯕꯥ ꯉꯝꯕꯒꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨꯅꯤ꯫ ꯃꯁꯤ ꯊꯤꯅꯕꯒꯤꯗꯃꯛ ꯑꯩꯈꯣꯌꯅꯥ ꯆꯍꯤꯗꯥ ꯌꯨꯝꯐꯝ ꯑꯣꯏꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯐꯣꯔꯃꯨꯂꯥ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯩ꯫

• ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯂꯥꯏꯕꯥ ꯄꯥꯝꯕꯩ: 220 - ꯅꯍꯥꯛꯀꯤ ꯆꯍꯤ = ꯃꯦꯛꯁꯤꯃꯝ ꯍꯥꯔꯠ ꯔꯦꯠ꯫

ꯈꯨꯗꯝ ꯑꯣꯏꯅꯥ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯆꯍꯤ 40 ꯁꯨꯔꯕꯗꯤ:

꯲꯲꯰ - ꯴꯰ = ꯱꯸꯰ ꯑꯣꯏꯈꯤ꯫

ꯃꯁꯤꯅꯥ ꯇꯥꯀꯄꯗꯤ ꯅꯍꯥꯛꯀꯤ ꯃꯦꯛꯁꯤꯃꯝ ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯁꯤ ꯃꯤꯅꯠ ꯑꯃꯗꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯕꯤꯠ 180 (180 bpm) ꯑꯣꯏ꯫

ꯃꯁꯤꯒꯤ ꯄꯥꯝꯕꯩ ꯑꯁꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏ, ꯑꯗꯨꯕꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯇꯃꯗꯥ ꯃꯁꯤ ꯱꯰꯰% ꯑꯆꯨꯝꯕꯥ ꯑꯣꯏꯗꯦ꯫ ꯔꯤꯁꯔꯆꯔꯁꯤꯡꯅꯥ ꯈꯔꯥ ꯍꯦꯟꯅꯥ ꯑꯆꯨꯝꯕꯥ ꯄꯥꯝꯕꯩ ꯑꯃꯁꯨ ꯐꯪꯂꯦ꯫ ꯃꯁꯤ: ꯲꯰꯷ - (꯰.꯷ x ꯅꯍꯥꯛꯀꯤ ꯆꯍꯤ) . ꯑꯗꯨꯕꯨ ꯃꯊꯛꯇꯥ ꯄꯅꯈ꯭ꯔꯤꯕꯥ ꯏꯆꯝ ꯆꯝꯕꯥ ꯄꯥꯝꯕꯩ ꯑꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯗꯥ ꯑꯁꯣꯏꯕꯥ ꯑꯃꯠꯇꯥ ꯂꯩꯇꯦ꯫

ꯈꯣꯡꯊꯥꯡ 3: ꯍꯧꯖꯤꯛ HRR ꯑꯁꯤ ꯂꯦꯄꯊꯣꯛꯂꯁꯤ!

ꯍꯧꯖꯤꯛ ꯑꯩꯈꯣꯌꯅꯥ ꯃꯊꯧ ꯇꯥꯕꯥ ꯚꯦꯜꯌꯨ ꯑꯅꯤꯃꯛ ꯂꯩꯔꯦ꯫ ꯑꯩꯈꯣꯌꯅꯥ ꯇꯧꯒꯗꯕꯥ ꯑꯁꯤ ꯃꯈꯣꯌꯕꯨ ꯐꯣꯔꯃꯨꯂꯥꯗꯥ ꯁꯕ꯭ꯁ꯭ꯇꯤꯆ ꯇꯧꯕꯅꯤ꯫

HRR = ꯃꯦꯛꯁꯤꯃꯝ ꯍꯥꯔꯠ ꯔꯦꯠ - ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ꯫

ꯑꯩꯈꯣꯌꯅꯥ ꯃꯃꯥꯡꯗꯥ ꯁꯤꯖꯤꯟꯅꯔꯝꯕꯥ ꯆꯍꯤ ꯴꯰ ꯁꯨꯔꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯗꯨꯒꯤ ꯆꯞ ꯃꯥꯟꯅꯕꯥ ꯈꯨꯗꯝ ꯑꯗꯨ ꯂꯧꯔꯁꯤ꯫

• ꯃꯍꯥꯛꯀꯤ ꯃꯦꯛꯁꯤꯃꯝ ꯍꯥꯔꯠ ꯔꯦꯠ (ꯃꯦꯛꯁꯤꯃꯝ HR) = 180 bpm꯫
• ꯃꯍꯥꯛꯀꯤ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ (Resting HR) = 70 bpm ꯍꯥꯌꯅꯥ ꯂꯧꯔꯁꯤ꯫

ꯑꯗꯨꯅꯥ, ꯃꯍꯥꯛꯀꯤ ꯍꯥꯔꯠ ꯔꯦꯠ ꯔꯤꯖꯔꯚ ꯑꯁꯤ:

ꯑꯩꯆ.ꯑꯥꯔ.ꯑꯥꯔ.= ꯱꯸꯰ - ꯷꯰ ​​= ꯱꯱꯰ ꯕꯤ.ꯄꯤ.ꯑꯦꯝ

ꯃꯁꯤꯒꯤ ꯚꯦꯜꯌꯨ 110 ꯑꯁꯤꯅꯥ ꯃꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌꯅꯥ ꯃꯤꯅꯤꯠ ꯑꯃꯗꯥ 110ꯒꯤ ꯔꯦꯟꯖ ꯑꯃꯥ ꯂꯩ ꯍꯥꯌꯕꯁꯤꯅꯤ, ꯃꯗꯨꯅꯥ ꯃꯍꯥꯛꯀꯤ ꯈꯣꯡꯖꯦꯜ ꯑꯗꯨ ꯔꯦꯁ꯭ꯇꯤꯡ ꯂꯦꯚꯦꯂꯗꯒꯤ ꯃꯦꯛꯁꯤꯃꯝ ꯂꯦꯚꯦꯂꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯒꯤ ꯆꯥꯡꯗꯥ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫

ꯑꯩꯆ.ꯑꯥꯔ.ꯑꯥꯔ.ꯒꯤ ꯚꯦꯜꯌꯨ ꯑꯁꯤ ꯈꯉꯕꯅꯥ ꯀꯔꯤ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯒꯅꯤ?

ꯃꯁꯤ ꯃꯁꯤꯡ ꯈꯛꯇꯒꯤ ꯅꯠꯇꯦ꯫ ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡꯒꯤ ꯊꯧꯔꯥꯡ ꯇꯧꯕꯗꯥ ꯑꯆꯧꯕꯥ ꯃꯇꯦꯡ ꯑꯃꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯋꯥꯔꯀꯑꯥꯎꯇꯁꯤꯡꯒꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯗꯨ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫

ꯗꯣꯛꯇꯔꯁꯤꯡꯅꯥ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯥꯔꯗꯤꯌꯦꯛ ꯔꯤꯍꯦꯕꯤꯂꯤꯇꯦꯁꯟ ꯄ꯭ꯔꯣꯒ꯭ꯔꯥꯃꯁꯤꯡꯗꯥ, ꯄꯦꯁꯦꯟꯇꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯃꯇꯤꯛ ꯆꯥꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯊꯥꯛ ꯑꯗꯨ ꯂꯦꯄꯊꯣꯛꯅꯕꯥ HRR ꯚꯦꯜꯌꯨ ꯑꯁꯤ ꯁꯤꯖꯤꯟꯅꯩ꯫ ꯃꯁꯤꯕꯨ ꯀꯥꯔꯚꯣꯅꯦꯟ ꯃꯦꯊꯗ ꯍꯥꯌꯅꯥ ꯀꯧꯏ .

ꯅꯍꯥꯛꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯄꯥꯟꯗꯃꯁꯤꯡ (ꯇꯥꯔꯒꯦꯠ ꯍꯥꯔꯠ ꯔꯦꯠ) ꯂꯦꯄꯊꯣꯀꯄꯗꯁꯨ ꯅꯍꯥꯛꯅꯥ ꯃꯦꯊꯗ ꯑꯁꯤ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯏ꯫

ꯅꯍꯥꯛꯀꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯇꯥꯔꯒꯦꯠ HR) = (HRR x ꯏꯟꯇꯦꯟꯁꯤꯇꯤ %) + ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ (ꯔꯦꯁ꯭ꯇꯤꯡ HR)

HRR 110 ꯂꯩꯕꯥ ꯆꯍꯤ 40 ꯁꯨꯔꯕꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤꯗꯥ , ꯍꯥꯌꯕꯗꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ 60%ꯒꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯊꯧ ꯇꯥꯏ ꯍꯥꯌꯅꯥ ꯈꯅꯕꯤꯌꯨ꯫

1. ꯑꯍꯥꯅꯕꯗꯥ HRR ꯑꯁꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤꯅꯥ ꯃꯁꯤꯡ ꯌꯥꯃꯍꯅꯒꯗꯕꯅꯤ: 110 x 60% (ꯅꯠꯠꯔꯒꯥ 0.60) = 66꯫

2. ꯍꯧꯖꯤꯛ ꯃꯍꯥꯛꯀꯤ ꯔꯦꯁ꯭ꯇꯤꯡ ꯍꯥꯔꯠ ꯔꯦꯠ ꯑꯗꯨ ꯃꯗꯨꯗꯥ ꯍꯥꯄꯆꯤꯜꯂꯨ: 66 + 70 = 136꯫

ꯍꯥꯌꯕꯗꯤ, ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯍꯥꯛꯅꯥ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯄꯥꯝꯂꯕꯗꯤ, ꯃꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯔꯦꯠ ꯑꯗꯨ ꯃꯤꯅꯠ ꯑꯃꯗꯥ 136 ꯕꯤꯠ (136 bpm) ꯗꯥ ꯊꯝꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫

ꯃꯍꯧꯁꯥꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤꯒꯤꯗꯃꯛꯇꯥ 50%-70% ꯑꯃꯁꯨꯡ ꯋꯥꯏꯒꯔ ꯏꯟꯇꯦꯟꯁꯤꯇꯤꯒꯤꯗꯃꯛꯇꯥ 70%-85%ꯒꯤ ꯄꯥꯟꯗꯝ ꯊꯝꯕꯥ ꯌꯥꯏ꯫ ꯃꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯑꯃꯁꯨꯡ ꯄꯥꯟꯗꯃꯁꯤꯡꯒꯤ ꯃꯇꯨꯡꯏꯟꯅꯥ ꯈꯦꯠꯅꯒꯅꯤ꯫

ꯂꯣ HRR ꯑꯁꯤ ꯈꯨꯗꯣꯡꯊꯤꯅꯤꯉꯥꯏ ꯑꯣꯏꯕ꯭ꯔꯥ?

ꯑꯩꯈꯣꯌꯅꯥ ꯍꯧꯖꯤꯛ ꯈꯉꯂꯦ ꯃꯗꯨꯗꯤ ꯑꯩꯆ.ꯑꯥꯔ.ꯑꯥꯔ. ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯊꯝꯃꯣꯌ ꯑꯗꯨ ꯍꯀꯆꯥꯡ ꯐꯅꯥ ꯂꯩꯔꯤ ꯑꯃꯁꯨꯡ ꯐꯤꯠ ꯑꯣꯏ ꯍꯥꯌꯕꯅꯤ꯫ ꯔꯤꯁꯔꯆ ꯈꯔꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ HRR ꯅꯦꯝꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡ, ꯃꯔꯨꯑꯣꯏꯅꯥ ꯅꯨꯄꯥꯁꯤꯡꯗꯥ, ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯈꯪꯍꯧꯗꯅꯥ ꯀꯥꯔꯗꯤꯌꯦꯛ ꯁꯤꯕꯒꯤ ꯔꯤꯁ꯭ꯛ ꯈꯔꯥ ꯍꯦꯅꯒꯠꯂꯀꯄꯥ ꯌꯥꯏ ꯍꯥꯌꯅꯥ ꯈꯪꯂꯦ꯫

ꯑꯗꯨꯕꯨ ꯃꯁꯤꯗꯥ ꯂꯥꯡꯇꯛꯅꯕꯒꯤ ꯃꯊꯧ ꯇꯥꯗꯦ꯫ ꯃꯁꯤꯗꯒꯤ ꯑꯩꯈꯣꯌꯅꯥ ꯐꯪꯂꯤꯕꯥ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯄꯥꯎꯖꯦꯂꯗꯤ ꯆꯥꯡ ꯅꯥꯏꯅꯥ ꯁꯥꯖꯦꯜ ꯇꯧꯕꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯥꯔꯇꯀꯤ ꯍꯀꯁꯦꯜ ꯑꯃꯁꯨꯡ ꯑꯩꯆ.ꯑꯥꯔ.ꯑꯥꯔ . ꯅꯍꯥꯛꯀꯤ ꯆꯍꯤ ꯑꯗꯨ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯃꯈꯜ ꯑꯃꯠꯇꯒꯤ ꯑꯣꯏꯔꯕꯁꯨ, ꯅꯍꯥꯛꯀꯤ ꯐꯤꯠꯅꯦꯁꯀꯤ ꯊꯥꯛ ꯑꯗꯨ ꯐꯒꯠꯍꯅꯕꯗꯥ ꯀꯩꯗꯧꯉꯩꯗꯥ ꯊꯦꯡꯊꯕꯥ ꯅꯠꯇꯦ꯫

ꯑꯩꯍꯥꯛ ꯌꯥꯝꯅꯥ ꯂꯦꯃꯍꯧꯔꯤꯕꯥ ꯍꯤꯁꯥꯕꯁꯤꯡ ꯑꯁꯤ ꯇꯧꯕꯗꯥ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯛ ꯐꯕꯅꯤ, ꯃꯁꯤꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯂꯥꯌꯕꯥ ꯄꯥꯝꯕꯩ ꯂꯩꯇꯦ?

ꯇꯁꯦꯡꯅꯥ ꯂꯩꯔꯤ꯫ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯃꯇꯃꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯑꯗꯨ ꯂꯦꯄꯊꯣꯛꯅꯕꯒꯤ ꯌꯥꯝꯅꯥ ꯂꯥꯏꯕꯥ ꯃꯑꯣꯡ ꯑꯃꯗꯤ "ꯇꯥꯛ ꯇꯦꯁ꯭ꯠ" ꯑꯁꯤꯅꯤ꯫

• ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯥ ꯋꯥꯕꯥ ꯂꯩꯇꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯃꯔꯨꯞ ꯑꯃꯒꯥ ꯋꯥꯔꯤ ꯁꯥꯅꯕꯥ ꯉꯝꯂꯕꯗꯤ ꯅꯍꯥꯛ ꯑꯁꯤ ꯃꯌꯥꯏ ꯑꯣꯏꯕꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤꯗꯥ ꯂꯩꯔꯤ꯫ ꯃꯄꯨꯡ ꯐꯥꯕꯥ ꯋꯥꯍꯩ ꯄꯔꯦꯡꯁꯤꯡꯗꯥ ꯋꯥ ꯉꯥꯡꯕꯥ ꯌꯥꯏ꯫
• ꯋꯥꯏꯒꯔꯁ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ: ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯔꯤꯉꯩꯗꯥ ꯃꯇꯝ ꯑꯃꯗꯥ ꯋꯥꯍꯩ ꯑꯅꯤ ꯅꯠꯠꯔꯒꯥ ꯑꯍꯨꯃꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯉꯥꯡꯕꯗꯥ ꯈꯨꯗꯣꯡꯆꯥꯗꯕꯥ ꯂꯩꯔꯕꯗꯤ ꯅꯍꯥꯛ ꯋꯥꯏꯒꯔꯁ ꯏꯟꯇꯦꯟꯁꯤꯇꯤꯗꯥ ꯂꯩꯔꯤ꯫

ꯃꯁꯤꯒꯤ ꯏꯆꯝ ꯆꯝꯕꯥ ꯄꯥꯝꯕꯩ ꯑꯁꯤꯅꯥ ꯑꯌꯥꯝꯕꯅꯥ ꯄꯥꯟꯗꯃꯁꯤꯡ ꯂꯦꯄꯊꯣꯀꯄꯗꯥ ꯌꯥꯝꯅꯥ ꯐꯖꯅꯥ ꯊꯕꯛ ꯇꯧꯏ꯫ ꯑꯗꯨꯅꯥ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯅꯍꯥꯛꯅꯥ ꯐꯤꯠꯅꯦꯁ ꯇ꯭ꯔꯦꯀꯔ ꯑꯃꯥ ꯂꯩꯠꯔꯕꯗꯤ ꯅꯠꯠꯔꯒꯥ ꯍꯤꯁꯥꯕ ꯇꯧꯕꯒꯤ ꯃꯇꯝ ꯂꯩꯠꯔꯕꯗꯤ ꯅꯍꯥꯛꯅꯥ ꯃꯁꯤꯒꯤ ꯄꯥꯝꯕꯩ ꯑꯁꯤ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯌꯥꯒꯅꯤ꯫