Kodi mtima wanu umakhala ndi 'chiyembekezo chotani'? Tiyeni tikambirane za Kusunga Mtima Wanu!

Mukachita masewera olimbitsa thupi, kuthamanga, kapena kukwera masitepe, kugunda kwa mtima wanu kumawonjezeka kwambiri, sichoncho? Ndipo mukagona, kapena kungoonera TV, kugunda kwa mtima wanu kumakhala kofatsa komanso kotsika. Kodi mumadziwa kuti kusiyana pakati pa liwiro ziwirizi, kusiyana pakati pa liwiro locheperako lomwe mtima wanu ungakhale nalo bata ndi liwiro lomwe ungapite pamlingo wokulirapo, kumatanthauza zambiri za thanzi lanu lakuthupi, makamaka thanzi la mtima wanu? Ndicho chimene timachitcha kuti kugunda kwa mtima, kapena kugunda kwa mtima (HRR), mu zamankhwala.

Mwachidule, kodi Kusunga Mtima pa Ma Rate (HRR) n'chiyani?

Iyi ndi mfundo yosavuta kwambiri. Tangoganizani kuti mtima wanu uli ndi 'malo' a mphamvu zomwe zingagwiritsidwe ntchito pochita ntchito zinazake.

Kusunga Mtima Wanu (HRR) = Kuthamanga Kwambiri kwa Mtima Wanu - Kuthamanga Kwanu kwa Mtima Kopumula

Mwachidule, kusiyana pakati pa kugunda kwa mtima wanu kwakukulu (liwiro limene mtima wanu umagunda panthawi yochita masewera olimbitsa thupi kwambiri) ndi kugunda kwa mtima wanu popuma. Chiwerengerochi chikakhala chachikulu, dongosolo lanu la mtima limakhala loyenera kwambiri. Izi zikutanthauza kuti mtima wanu uli ndi 'malo' ambiri oti muzolowere kupsinjika maganizo.

N’chifukwa chiyani kugunda kwa mtima wathu kumasintha nthawi ndi nthawi?

Mtima wanu ndi chiwalo chodabwitsa. Nthawi iliyonse ya tsiku, kaya mukugona kapena mukuthamanga, umagwira ntchito mosalekeza kuti upatse maselo m'thupi lanu mpweya ndi zakudya zomwe amafunikira. Kuthamanga kwa mtima wanu kuyenera kusintha kutengera zomwe mukuchita. Pali zinthu zingapo zomwe zimakhudza izi.

Chabwino, kodi tingawerengere bwanji mtengo wa HRR uwu?

Ichi ndi chinthu chomwe mungachite kunyumba mosavuta. Pali njira zitatu zochitira izi. Tiyeni tiwone chimodzi ndi chimodzi.

Gawo 1: Yesani kugunda kwa mtima wanu pamene mukupuma.

Iyi ndi nthawi imene mtima wanu umagunda pamphindi iliyonse mukapuma, popanda kuchita khama. Nthawi yabwino yoyezera izi ndi m'mawa, musanadzuke pabedi . Izi zili choncho chifukwa thupi lanu ndi maganizo anu zimakhala zomasuka kwambiri panthawiyo. Ngati mutenga muyeso uwu mutamwa khofi, mutayamba ntchito yanu ya tsiku, komanso mukumva kupsinjika maganizo, simudzapeza chiwerengero cholondola.

Momwe mungayezerere:

1. Ikani zala za m'manja ndi zapakati pamodzi ndipo ikani dzanja lanu lamanzere kumbali yakumanja, ndi chala chanu chachikulu chikuyang'anizana nanu.

2. Kenako mudzamva kugunda kwa mtima pang'ono.

3. Yang'anani wotchi ndipo werengani kuchuluka kwa nthawi zomwe kugunda kwa mtima wanu kumagunda mkati mwa masekondi 30 .

4. Chulukitsani nambala imeneyo ndi ziwiri . Ndiko kugunda kwa mtima wanu komwe mumapuma (pa mphindi).

(Mwachitsanzo, ngati kugunda kwa mtima wanu kumagunda nthawi 35 mu masekondi 30, 35 x 2 = 70. Ndiye kuti kugunda kwa mtima wanu komwe kumapumula ndi 70 beats pa mphindi (70 bpm)).

Kugunda kwa mtima kwa munthu wathanzi nthawi yopuma kumakhala pakati pa kugunda 60 ndi 100 pamphindi. Komabe, mwa anthu omwe amachita masewera olimbitsa thupi nthawi zonse, monga othamanga, kuthamanga kumeneku kumatha kufika pa 40. Ichi ndi chizindikiro chabwino cha thanzi la mtima wawo.

Gawo 2: Pezani kugunda kwa mtima kwanu kwakukulu.

Ili ndi liwiro lomwe mtima wanu ungagunde bwino mukamachita masewera olimbitsa thupi kwambiri. Timagwiritsa ntchito njira yosavuta yoganizira zaka kuti tipeze izi.

• Njira yosavuta: 220 - zaka zanu = kugunda kwa mtima kwakukulu

Mwachitsanzo, ngati muli ndi zaka 40:

220 - 40 = 180

Izi zikutanthauza kuti kugunda kwa mtima wanu kwakukulu ndi pafupifupi kugunda 180 pamphindi (180 bpm).

Gawo 3: Tsopano tiyeni tiwerengere HRR!

Tsopano tili ndi mfundo zonse ziwiri zomwe tikufunikira. Chomwe tiyenera kuchita ndikuzisintha kukhala fomula.

HRR = kugunda kwa mtima kwakukulu - kugunda kwa mtima kopumula

Tiyeni titenge chitsanzo chomwecho cha munthu wazaka 40 yemwe tidagwiritsa ntchito kale.

• Kugunda kwake kwakukulu kwa mtima (Maximum HR) = 180 bpm
• Tiyerekeze kuti kugunda kwa mtima wake popuma (Kupuma HR) = 70 bpm

Kotero, malo ake osungira kugunda kwa mtima ndi awa:

HRR = 180 - 70 = 110 bpm

Mtengo uwu wa 110 umatanthauza kuti mtima wake uli ndi ma beats 110 pamphindi kuti uwonjezere liwiro lake kuchokera pa mulingo wopumula mpaka mulingo wapamwamba kwambiri wochita masewera olimbitsa thupi.

Kodi phindu lodziwa mtengo wa HRR uwu ndi lotani?

Iyi si nambala yokha. Ingakuthandizeni kwambiri pokonzekera masewera olimbitsa thupi. Mutha kuigwiritsa ntchito kudziwa mphamvu ya masewera olimbitsa thupi anu makamaka.

Madokotala, makamaka m'mapulogalamu othandizira odwala matenda a mtima, amagwiritsa ntchito HRR iyi kuti adziwe kuchuluka koyenera kwa masewera olimbitsa thupi kwa odwala. Imatchedwa njira ya Karvonen .

Mukhozanso kugwiritsa ntchito njira iyi kuti mukhazikitse zolinga zanu zolimbitsa thupi (Target Heart Rate).

Cholinga chanu chochita masewera olimbitsa thupi (Target HR) = (HRR x Intensity %) + Kuthamanga kwa Mtima Kopumula (Kupuma HR)

Tangoganizani kuti munthu wazaka 40 wokhala ndi HRR ya 110 ayenera kuchita masewera olimbitsa thupi pang'onopang'ono , kutanthauza kuti, pafupifupi 60%.

1. Choyamba chulukitsani HRR ndi mphamvu: 110 x 60% (kapena 0.60) = 66

2. Tsopano onjezani kugunda kwa mtima wake komwe akupuma: 66 + 70 = 136

Izi zikutanthauza kuti, ngati akufuna kuchita masewera olimbitsa thupi pang'ono, ayenera kusunga kugunda kwa mtima wake pa 136 beats pa mphindi (136 bpm) .

Kodi HRR yotsika ndi yoopsa?

Tsopano tikudziwa kuti HRR ikakwera, imakhala yabwino. Zimatanthauza kuti mtima wanu umakhala wathanzi komanso wathanzi. Kafukufuku wina wapeza kuti anthu omwe ali ndi HRR yochepa panthawi yochita masewera olimbitsa thupi, makamaka amuna, akhoza kukhala ndi chiopsezo chowonjezeka cha imfa yadzidzidzi ya mtima pakapita nthawi.

Koma palibe chifukwa choopera izi. Uthenga wofunika kwambiri womwe timapeza kuchokera apa ndi wakuti kuchita masewera olimbitsa thupi nthawi zonse kungathandize thanzi la mtima wanu komanso HRR . Kaya muli ndi zaka zingati, sikuchedwa kwambiri kuti muwongolere thanzi lanu.

Ndine waulesi kwambiri kuti ndiwerengere izi, kodi palibe njira yosavuta?

Inde, zilipodi. Njira yosavuta yoyezera mphamvu zanu mukamachita masewera olimbitsa thupi ndi "Talk Test."

• Mphamvu Yochepa: Ngati mungathe kulankhula ndi mnzanu pamene mukuchita masewera olimbitsa thupi popanda kupuma movutikira, ndiye kuti muli ndi mphamvu yocheperako. Mutha kulankhula m'ziganizo zonse.
• Mphamvu Yamphamvu: Ngati mukuvutika kulankhula mawu oposa awiri kapena atatu nthawi imodzi mukuchita masewera olimbitsa thupi, ndiye kuti muli ndi mphamvu yamphamvu.

Njira yosavuta iyi nthawi zambiri imagwira ntchito bwino kwambiri powerengera zolinga. Chifukwa chake ngati mulibe chida chowerengera zolimbitsa thupi kapena mulibe nthawi yowerengera, mutha kugwiritsa ntchito njira iyi.