Kodi zimatenga nthawi yayitali bwanji kuti kugunda kwa mtima wanu kubwerere mwakale mukatha kuchita masewera olimbitsa thupi? (Kuchira kwa Mtima)

Mukamaliza kuchita masewera olimbitsa thupi bwino, kapena mukadzuka mutathamanga mofulumira m'mawa, pali chinthu chomwe mumamva nthawi zonse, sichoncho? Mtima wanu ukugunda mofulumira kwambiri. Koma pakapita kanthawi, liwiro limenelo limachepa pang'onopang'ono ndipo limabwerera mwakale. Kodi munayamba mwaganizapo kuti nthawi yomwe imatenga kuti kugunda kwa mtima wanu kubwerere mwakale ingakuuzeni chinthu chofunikira kwambiri pa thanzi la mtima wanu? Ndicho chimene timachitcha kuti kuchira kwa kugunda kwa mtima (HRR) mu zamankhwala.

Mwachidule, kodi Kubwezeretsa Mtima (HRR) n'chiyani?

Tangoganizani kuti muli galimoto yomwe ikuthamanga kwambiri mumsewu. Mukafuna kuyima, simungathe kuyima nthawi imodzi. Mukagunda mabuleki, imachepa pang'onopang'ono kuti iyime. Mtima wathu uli choncho. Tikamachita masewera olimbitsa thupi, minofu yathu imafunikira magazi ndi mpweya wambiri, kotero mtima wathu umayamba kuthamanga mofulumira. Tikasiya kuchita masewera olimbitsa thupi, mtima wathu uyenera kuchepetsanso liwiro ndikubwerera ku liwiro lake labwinobwino.

Kubwezeretsa Ma Rate a Mtima (HRR) ndi muyeso wa momwe kugunda kwa mtima wanu kumabwerera msanga pamlingo wake wabwinobwino, wopuma mukamaliza kuchita masewera olimbitsa thupi. Mwachidule, kusiyana pakati pa kugunda kwa mtima wanu pachimake pa masewera olimbitsa thupi ndi kugunda kwa mtima wanu mukatha mphindi imodzi kapena ziwiri zopumula. Kumayesedwa mu beats pa mphindi (bpm).

Madokotala amagwiritsa ntchito phindu la HRR ili kuti amvetse momwe mtima wanu ulili wathanzi. Mtengo uwu nthawi zambiri umayesedwa mukayesedwa monga "kuyesa kupsinjika maganizo kochita masewera olimbitsa thupi". Anthu ena amayesanso phindu ili lokha kuti adziwe za thanzi lawo.

Chabwino, ndiye ndingawerengere bwanji HRR yanga ndekha?

Izi n'zosavuta kwambiri. Chomwe mukufunikira ndi chipangizo chomwe chingayese molondola kugunda kwa mtima wanu (monga chowunikira kugunda kwa mtima chodalirika, wotchi yolimbitsa thupi) komanso masamu pang'ono. Muyenera kupeza manambala awiri:

1. Kugunda kwa mtima wanu kwakukulu panthawi yochita masewera olimbitsa thupi: Uku ndi kugunda kwa mtima wanu mukamaliza gawo lovuta kwambiri la masewera olimbitsa thupi. Kumbukirani, izi ziyenera kuyezedwa musanayambe kuzizira, komwe ndi pamene mukuyenda ndikuzizira.

2. Kugunda kwa mtima kwa mphindi imodzi mutasiya kuchita masewera olimbitsa thupi: Mukasiya gawo lovuta kwambiri la masewera olimbitsa thupi, pumulani kwa mphindi imodzi yeniyeni. Kenako yesaninso kugunda kwa mtima wanu.

Tsopano chomwe chatsala ndi kuchepetsa pang'ono.

Tangoganizirani, munthu wina dzina lake Nimal, atamaliza kuthamanga bwino, anayang'ana kugunda kwa mtima wake ndipo kunali kugunda 170 pamphindi (170 bpm). Kenako anaima chilili kwa mphindi imodzi yeniyeni. Atayang'ananso mphindi imodzi pambuyo pake, kugunda kwa mtima wake kunatsika kufika pa kugunda 145 pamphindi (145 bpm).

Kenako HRR ya Nimal idzakhala: 170 - 145 = 25 bpm .

Kawirikawiri HRR iyi imakhala ndi magawo awiri:

• Gawo Lofulumira (HRR fast phase): Liwiro limene kugunda kwa mtima kumachepa mkati mwa masekondi 30 kapena mphindi imodzi mutasiya kuchita masewera olimbitsa thupi.
• Gawo lochepa (HRR gawo lochepa): Nthawi yomwe kugunda kwa mtima kumachepa pakatha mphindi ziwiri kapena kuposerapo (nthawi zambiri mpaka mphindi 5).

Njira ya mphindi imodzi yomwe takambirana pamwambapa ndi yomwe anthu ambiri amagwiritsa ntchito. Imatipatsa lingaliro labwino la "gawo lofulumira." Kafukufuku wapeza kuti ngakhale muyeso wochepa uwu ungakuuzeni zambiri za thanzi la mtima wanu.

Kodi mtengo wabwino wa HRR ndi wotani?

Mwina mukudabwa kuti, "Kodi kugunda kwa mtima wanga kuyenera kutsika mofulumira bwanji?" Kawirikawiri, kugunda kwa mtima wanu kukabwerera mwakale mwamsanga mutatha kuchita masewera olimbitsa thupi, kumakhala bwino. Ngati zimatenga nthawi yayitali kuti zitsike, zingakhale chizindikiro cha vuto.

Kawirikawiri, phindu labwino la HRR mutatha mphindi imodzi yopuma limaonedwa kuti ndi:

Koma iyi si "nambala yamatsenga" yomwe imagwira ntchito kwa aliyense. Pali zinthu zina zambiri zomwe zimapangitsa kuti HRR yanu ikhale yabwino kapena ayi.

• Kaya muli ndi matenda a mtima kapena ayi.
• zaka zanu.
• Mtundu wa masewera olimbitsa thupi omwe mumachita komanso zomwe mumachita nthawi yanu yopuma.
• Munapuma nthawi yayitali bwanji musanayesenso kugunda kwa mtima wanu?

Ndiloleni ndifotokoze izi. Dokotala akakuyesani "kuyesedwa kupsinjika maganizo," momwe mumapumira zingasinthenso.

• Ngati muli ndi matenda a mtima: Dokotala wanu angakuuzeni kuti muyende mofulumira kapena kukwera njinga mutatha kuchita masewera olimbitsa thupi ovuta kwambiri, m'malo mosiya nthawi yomweyo. Izi zimatchedwa kupuma mokwanira .
• Ngati mulibe matenda a mtima: Dokotala wanu mwina angakuuzeni kuti mugone pabedi osachita chilichonse. Izi zimatchedwa kupuma mopanda kuchitapo kanthu.

Choncho, ngati muyesa nokha kuchuluka kwa HRR yanu, ndikofunikira kwambiri kukambirana ndi dokotala wanu kuti athe kufotokoza bwino tanthauzo lake kwa inu.

Nchifukwa chiyani phindu la HRR ili ndi lofunika kwambiri?

Mtengo wa HRR si nambala yokha. Ingakuuzeni momwe mtima wanu ukugwirira ntchito komanso kuneneratu matenda a mtima amtsogolo.

Kutsika kwa HRR kungatanthauze kuti dongosolo lanu la mitsempha lodziyimira palokha silikugwira ntchito bwino. Ili ndi dongosolo lomwe limalamulira zinthu m'thupi lathu zomwe zimachitika zokha (monga kupuma, kugunda kwa mtima). Lili ngati dongosolo la "auto-pilot" la thupi lathu. Limalamulira momwe kugunda kwa mtima wathu kumakulira mofulumira tikamachita masewera olimbitsa thupi ndikuchepetsa liwiro lake tikasiya.

Ngati pali kufooka kulikonse mu dongosololi, kumawonjezera chiopsezo cha matenda a mtima. Kafukufuku wapeza kuti anthu omwe ali ndi HRR yotsika amakhala ndi mwayi wopeza matenda awa:

• Matenda a mitsempha ya mtima
• Matenda a shuga (Diabetes mellitus)
• Kulephera kwa mtima
• Kuthamanga kwa magazi (BP)

Tsopano, mutatha kuwerenga izi, mungaope, "O, bwanji ngati HRR yanga yagwa..." Musaope. Izi zili ngati nyali yochenjeza pa dashboard ya galimoto. Zimatiuza kuti tikhale osamala ndikukonza galimoto yathu ngozi isanachitike. Komanso, mukadziwa kuti HRR yanu ndi yochepa, inu ndi dokotala wanu mutha kuchitapo kanthu kofunikira kuti mulimbitse mtima wanu. Chifukwa chake ndi bwino kudziwa izi pasadakhale.

Kodi ndingatani kuti ndiwonjezere kuchuluka kwa mtima wanga wochira?

Yankho labwino komanso losavuta pa izi ndikuchita masewera olimbitsa thupi nthawi zonse . Ngati mumachita kale masewera olimbitsa thupi, lankhulani ndi dokotala wanu za momwe mungasinthire machitidwe anu olimbitsa thupi.

Ngati mwakhalapo ndi matenda a mtima kapena opaleshoni ya mtima, kutenga nawo mbali mu mapulogalamu obwezeretsa mtima kungathandize kukonza HRR yanu ndikukhalabe ndi thanzi labwino kwa nthawi yayitali.

Masiku ano, aliyense ali ndi mawotchi olimbitsa thupi ndi zida zotsatirira zochita. Nthawi zambiri, timangoyang'ana kuchuluka kwa ma calories omwe tawotcha komanso kutalika komwe tathamanga panthawi yochita masewera olimbitsa thupi. Koma timaiwala kuti momwe thupi lathu limakhalira bwino titachita masewera olimbitsa thupi ndikofunika kwambiri.

Kotero, nthawi ina mukachita masewera olimbitsa thupi bwino ndikutenga botolo la madzi, tengani kamphindi kuti muyese kugunda kwa mtima wanu. Onani momwe mtima wanu umatsikira mofulumira. Kambiranani izi mukapita kwa dokotala wanu. Kaya muli ndi zaka zingati, kapena ngati mulibe zinthu zomwe zingakubweretsereni matenda a mtima, sikoyenera kuyamba kuganizira za mtima wanu.