Paunopedza kurovedza muviri zvakanaka, kana kuti paunomuka mushure mekumhanya nekukurumidza mangwanani, pane chimwe chinhu chaunogara uchinzwa, handiti? Mwoyo wako unorova nekukurumidza. Asi mushure mechinguva, kumhanya ikoko kunoderera zvishoma nezvishoma uye kunodzokera kune zvakajairika. Wakambofunga here kuti nguva inotora kuti kurova kwemoyo wako kudzokere kune zvakajairika inogona kukuudza chimwe chinhu chakakosha nezvehutano hwemoyo wako? Ndizvo zvatinodaidza kuti kupora kwekurova kwemoyo (HRR) mukurapa.
Zvichitaurwa zviri nyore, chii chinonzi Heart Rate Recovery (HRR)?
Fungidzira uri mota iri kumhanya mumugwagwa. Kana uchida kumira, haugone kumira yese panguva imwe chete. Paunorova mabhureki, inononoka zvishoma nezvishoma kuti imire. Mwoyo wedu wakadaro. Patinoita maekisesaizi, tsandanyama dzedu dzinoda ropa rakawanda neokisijeni, saka mwoyo wedu unotanga kupomba nekukurumidza. Patinomira kuita maekisesaizi, mwoyo wedu unofanirwa kudzikira zvakare wodzokera padanho rawo rekuzorora.
Kupora Kwemamhanyiro Emwoyo (HRR) inzira yekuyera kuti kurova kwemoyo wako kunokurumidza sei kudzokera padanho rawo rekuzorora mushure mekupedza kurovedza muviri. Muchidimbu, musiyano uripo pakati pekurova kwemoyo wako panguva yekurovedza muviri kwako kwakanyanya uye kurova kwemoyo wako mushure meminiti imwe kana mbiri dzekuzorora. Inoyerwa nekurova paminiti (bpm).
Vanachiremba vanoshandisa kukosha uku kweHRR kuti vanzwisise kuti moyo wako une hutano hwakadii. Kukosha uku kunowanzo kuyerwa paunoongororwa zvakaita se "test stress test" yekurovedza muviri. Vamwe vanhu vanoyerawo kukosha uku vega kuti vazive nezveutano hwavo.
Zvakanaka, saka ndingaverenga sei HRR yangu ndega?
Izvi zviri nyore kwazvo. Chaunongoda mudziyo unogona kuyera kurova kwemoyo wako nemazvo (senge monitor yekurova kwemoyo yakavimbika, wachi yekurovedza muviri) uye masvomhu mashoma. Unofanira kuwana manhamba maviri:
1. Kurova kwemoyo wako kwakanyanya panguva yekurovedza muviri: Uku ndiko kurova kwemoyo wako kana wapedza chikamu chakaomesesa chekurovedza muviri kwako. Yeuka, izvi zvinofanira kuyerwa usati wadzikama, ndiko kwaunofamba-famba wotonhodza.
2. Kurova kwemoyo kweminiti imwe chete mushure mekumira kurovedza muviri: Kana wangomira chikamu chakaomesesa chekurovedza muviri, zorora kweminiti imwe chete chaiyo. Wobva wayera kurova kwemoyo wako zvakare.
Zvino chasara kuita chete kuderedza zvishoma.
Kurova kwemoyo kwakanyanya - Kurova kwemoyo mushure meminiti imwe = kukosha kweKupora Kwemoyo (HRR) (mu bpm)
Fungidzira, mumwe munhu anonzi Nimal, mushure mekupedza kumhanya zvakanaka, akaongorora kurova kwemoyo wake uye kwaive kurova kwe170 paminiti (170 bpm). Akabva amira kweminiti imwe chete chaiyo. Paakaongororazve miniti imwe gare gare, kurova kwemoyo wake kwakanga kwadzikira kusvika pakurova kwe145 paminiti (145 bpm).
Ipapo HRR yaNimal ichave: 170 - 145 = 25 bpm .
Kazhinji pane zvikamu zviviri zveHRR iyi:
- Chikamu chekukasira (HRR fast phase): Kukasira kwekukasira kwemoyo kunodzikira mukati memasekonzi makumi matatu kana miniti mushure mekumira kurovedza muviri.
- Chikamu chinononoka (HRR chikamu chinononoka): Nguva iyo kurova kwemoyo kunoderera mushure memaminitsi maviri kana kupfuura (kazhinji kusvika kumaminitsi mashanu).
Nzira yeminiti imwe chete yatataura nezvayo ndiyo inoshandiswa nevanhu vazhinji. Inotipa pfungwa yakanaka ye "fast phase." Tsvagiridzo yakawana kuti kunyangwe chiyero ichi chidiki chinogona kukuudza zvakawanda nezvehutano hwemoyo wako.
Chii chinonzi HRR yakanaka?
Pamwe uri kushamisika kuti, "Mwoyo wangu unofanira kudzikira nekukurumidza sei?" Kazhinji, kana kurova kwemoyo wako kuchidzoka pakare mushure mekurovedza muviri, zviri nani. Kana zvikatora nguva yakareba kuti kudzikire, zvinogona kuva chiratidzo chedambudziko.
Kazhinji, kukosha kwakanaka kweHRR mushure meminiti imwe yekuzorora kunoonekwa se:
Kukosha kwekurova gumi nemasere paminiti kana kupfuura.
Asi iyi haisi "nhamba yemashiripiti" inoshanda kune wese munhu. Kune zvimwe zvinhu zvakawanda zvinoonekwa pakusarudza kana HRR yako yakanaka kana kuti kwete.
- Ungave uine chirwere chemwoyo kana kuti kwete.
- zera rako.
- Rudzi rwekurovedza muviri kwaunoita uye zvaunoita panguva yako yekuzorora.
- Wakazorora kwenguva yakareba sei usati waongorora kurova kwemoyo wako zvakare?
Regai nditsanangure izvi. Kana chiremba akakuisa "muedzo wekusimbisa muviri", nzira yaunozorora nayo inogona kuchinjawo.
- Kana uine chirwere chemwoyo: Chiremba wako anogona kukuudza kuti ufambe nekukurumidza kana kutasva bhasikoro mushure mechikamu chakaomesesa chekurovedza muviri kwako, pane kumira ipapo ipapo. Izvi zvinonzi kuzorora uchiita zvekurovedza muviri .
- Kana usina chirwere chemwoyo: Chiremba wako angangokuudza kuti urare pamubhedha usingaite chinhu. Izvi zvinonzi kuzorora usingashande .
Saka, kana iwe uchiyera kukosha kweHRR yako iwe pachako, zvakakosha zvikuru kukurukura nezvazvo nachiremba wako kuitira kuti akwanise kutsanangura chaizvo zvazvinoreva kwauri.
| Kukosha kweHRR (mushure meminiti imwe) | Zvinorevei kazhinji? |
|---|---|
| 18 bpm kana kupfuura | Kazhinji zvinoreva hutano hwakanaka hwemwoyo uye kugwinya. |
| 12-18 bpm | Izvi zvingava zvakajairika, asi pane mukana wekuvandudza zvakanyanya kuburikidza nekurovedza muviri. |
| Pasi pe12 bpm | Izvi zvinogona kuva chiratidzo chenjodzi yechirwere chemwoyo. Iva nechokwadi chekutaura nachiremba wako nezvazvo. |
Sei kukosha uku kweHRR kuchikosha kudaro?
HRR haisi nhamba chete. Inogona kukuudza kuti mwoyo wako uri kushanda zvakanaka sei uye inogona kufanotaura chirwere chemwoyo chemangwana.
Kushaya simba remagetsi (HRR) kunogona kureva kuti system yako yetsinga haisi kushanda nemazvo. Iyi ndiyo system inodzora zvinhu mumuviri wedu zvinoitika zvoga (semuenzaniso kufema, kurova kwemoyo). Zvakafanana nesystem yemuviri wedu inonzi "auto-pilot". Inodzora kuti kurova kwemoyo wedu kunowedzera nekukurumidza sei patinorovedza muviri uye inodzikisa kumhanya kwayo patinomira.
Kana paine kusasimba mune iyi system, zvinowedzera njodzi yechirwere chemwoyo. Tsvagiridzo yakawana kuti vanhu vane HRR shoma vane mukana wekuva nezvirwere zvinotevera:
- Chirwere chetsinga yeropa
- Chirwere cheshuga (chirwere cheshuga)`
- Kukundikana kwemoyo
- Kukwira kweropa (BP)
Zvino, mushure mekuverenga izvi, ungatya, "Maiwe, ko kana HRR yangu ikadonha..." Usatya. Izvi zvakafanana nerambi rekunyevera riri padashboard yemotokari. Rinotiudza kuti tichenjerere uye kuti tigadzirise mota yedu tisati taita tsaona. Zvakare, kana uchiziva kuti HRR yako yakaderera, iwe nachiremba wako munogona kutora matanho anodiwa kusimbisa moyo wako. Saka zvakanaka kuti uzive izvi pachine nguva.
Chii chandingaita kuti ndivandudze chibodzwa changu cheHeart Rate Recovery?
Mhinduro yakanakisisa uye iri nyore pane izvi ndeyekuita maekisesaizi nguva dzose . Kana uchitoita maekisesaizi, taura nachiremba wako nezvekuti ungavandudza sei maitiro ako eekisesaizi.
Kana wakambobatwa nechirwere chemwoyo kana kuvhiyiwa kwemoyo, kutora chikamu muzvirongwa zvekuvandudza hutano hwemwoyo kunogona kubatsira kuvandudza HRR yako uye kuramba uine hutano kwenguva refu.
Chinhu chinonyanya kukosha ndechekugara uchitaura nachiremba wako uye kutsvaga mazano usati watanga chirongwa chitsva chekurovedza muviri chero chikonzero chipi zvacho.
Mazuva ano, munhu wese ane mawachi ekurovedza muviri uye matracker ekurovedza muviri. Kazhinji, tinongotarisa kuti takapisa macalorie mangani uye kuti takamhanya kusvika papi panguva yekurovedza muviri. Asi tinokanganwa kuti kupora kwemuviri wedu mushure mekurovedza muviri kwakakoshawo.
Saka, nguva inotevera paunenge uchiita maekisesaizi akanaka uye uchitora bhodhoro remvura, tora nguva yekuyera kurova kwemoyo wako. Ona kuti unodzikira nekukurumidza sei. Taura nezvazvo paunoona chiremba wako. Hazvina mhosva kuti wakura sei, kana kuti hauna zvinhu zvinokonzera chirwere chemwoyo parizvino, hazvisati zvanyanya kukurumidza kutanga kufunga nezvemoyo wako.
Mharidzo Yekuenda Nayo Kumba
- Kupora Kwemamhanyiro Emwoyo (HRR) chinhu chakakosha chinoongorora kuti kurova kwemoyo wako kunodzoka sei pakare mushure mekurovedza muviri.
- Kukurumidza kurova kwemoyo wako kunodzoka pakare, ndiko kunoita kuti hutano hwemwoyo wako huve nani. Kazhinji, kudzikira kwekurova kwemoyo kunopfuura 18 paminiti chiratidzo chakanaka.
- Kunyangwe uchigona kuyera izvi uri kumba, zvakakosha kutsvaga mazano kubva kuna chiremba wako kuti unzwisise kukosha kwayo uye uite zvinoenderana nazvo.
- Kushaya simba reHRR hakusi chikonzero chekuvhunduka, inyevero yekuti unofanira kunyatsotarisira moyo wako.
- Kurovedza muviri nguva dzose, kunorayirwa nachiremba kunogona kuvandudza HRR yako uye hutano hwemwoyo wese.
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