Imfihlo elinganisa ukomelela kwentliziyo yakho: Masifunde ngeHeart Rate Reserve.

Mhlawumbi ukhe weva 'ngesantya sentliziyo' okanye isantya sentliziyo, akunjalo? Mhlawumbi ukuba unomdla wokomelela, okanye ukuba ungumntu okhathalela impilo yentliziyo, igama elithi 'Heart Rate Reserve' okanye njengoko libizwa ngesiNgesi (Heart Rate Reserve - HRR) ligama eliqhelekileyo kuwe. Kodwa ukuba awunalo ulwazi olucacileyo malunga nokuba yintoni kanye kanye kunye nento esinokuyifunda kuyo, akukho ngxaki. Namhlanje, masithethe ngale nto ibaluleke kakhulu (Heart Rate Reserve) ngamazwi alula.

Yintoni i-Heart Rate Reserve? Masiyiqonde ngokulula!

Ngamafutshane, i-Heart Rate Reserve yakho ngumahluko phakathi kwe-Maximum Heart Rate yakho kunye ne-Resting Heart Rate yakho. Kulungile, masichaze la magama mabini kancinci, akunjalo?

• Isantya seNtliziyo esiPhezulu: Eli linani eliphezulu lezihlandlo intliziyo yakho enokubetha ngazo ngomzuzu xa uzilolonga ngamandla, oko kukuthi, xa usebenza ngamandla akho aphezulu. Khawuthelekelele ubaleka, ubaleka, ubaleka ngokukhawuleza kangangoko unako... Eli lisantya esiphezulu intliziyo yakho ebetha ngaso ngelo xesha.
• Isantya sentliziyo yokuphumla: Oku kuchasene noko. Linani lamaxesha intliziyo yakho ibetha ngawo ngomzuzu xa uzolile kwaye uphumle, ungenzi naluphi na uhlobo lomthambo. Elona xesha lilungileyo lokulinganisa oku kuxa uvuka kusasa, njengaxa usebhedini.

Ngoko ke, ixabiso esilifumanayo xa sithabatha eli nani liphezulu lentliziyo kwinani lentliziyo eliphumlayo yiloo nto siyibiza ngokuba yi-heart rate reserve . Oku kusinika umbono olungileyo wokufaneleka kwenkqubo yakho yentliziyo, oko kukuthi, ukuba intliziyo yakho isempilweni kwaye isebenza kakuhle kangakanani.

Intliziyo yethu sisitho esimangalisayo, akunjalo? Imini yonke, emini nasebusuku, nokuba silele okanye sibaleka, isebenza ngokungayekiyo ukubonelela yonke iseli emzimbeni wethu ngeoksijini kunye nezondlo ezifunekayo ngegazi. Ixesha elithathayo ukuba intliziyo ifinyeze kwaye ipompe igazi libizwa ngokuba yintliziyo. Inani lamaxesha intliziyo ebetha ngawo ngomzuzu libizwa ngokuba yintliziyo. Eli zinga liyahluka imini yonke kuxhomekeke kwizinto ezahlukeneyo.

Ziziphi izinto ezichaphazela izinga lentliziyo yethu?

Isantya sentliziyo yakho sixhomekeke kwizinto ezininzi. Makhe sijonge izinto eziphambili ezichaphazela esi santya sentliziyo:

• Inqanaba lomsebenzi wakho kunye nokutya kwakho ioksijini: Xa uzilolonga , ubaleka, okanye utsiba, umzimba wakho udinga ioksijini engaphezulu. Intliziyo yakho kufuneka ibethe ngokukhawuleza ukuze inike loo oksijini.
• Ukusetyenziswa kweemveliso zecuba:Xa usebenzisa iimveliso zecuba, ezifana nokutshaya icuba, ukubetha kwentliziyo yakho okuphumlileyo kunokunyuka ngokulula.
• Ubungakanani botywala obusetyenzisiweyo: Ukusela utywala kunokunyusa isantya sentliziyo yakho okwethutyana.
• Ubudala bakho: Njengoko ukhula, isantya sentliziyo yakho sidla ngokuncipha kancinci. Kwakhona, isantya sentliziyo yakho asinyuki kakhulu xa uzilolonga njengoko sasinjalo xa wawusemncinci .
• Iimeko zakho zempilo: Isifo sentliziyo, esifana ne -cardiomyopathy, sinokubangela ukuba izinga lentliziyo yakho linyuke. Iimeko ezifana ne -hypothyroidism (i-thyroid gland engasebenzi kakuhle) kunye nezinye izifo zinokubangela ukuba izinga lentliziyo yakho lehle.
• Iimvakalelo ozivayo ngaloo mzuzu: Xa uziva unomsindo okanye usoyika, isantya sentliziyo yakho siyanda, akunjalo? Ngokufanayo, xa uzolile kwaye ukhululekile, isantya sentliziyo yakho siyehla.
• Amayeza owasebenzisayo: Amanye amayeza, anjenge -beta-blockers , ii-antidepressants, kunye neentlungu, anokunciphisa isantya sentliziyo yakho. Kwakhona, amanye amayeza omkhuhlane kunye ne-asthma anokunyusa isantya sentliziyo yakho.

Ibalwa njani le ndawo yokugcina izinga lokubetha kwentliziyo?

Oku akunzima njengoko unokucinga. Ifomyula yokufumana i-Heart Rate Reserve (HRR) yile:

I-HRR = Isantya seNtliziyo esiphezulu - Isantya seNtliziyo sokuphumla

Le ndlela inelinye igama, eliyi (indlela ye-Ka RVO nen) .

Kulungile, ngoku makhe sibone indlela yokufumana eli nani liphezulu lentliziyo kunye nenani lentliziyo eliphumlayo.

Indlela yokufumana izinga eliphezulu lokubetha kwentliziyo yakho:

Kukho indlela elula esetyenziswa rhoqo koku:

• Thabatha iminyaka yakho kwi-220. Umzekelo, ukuba uneminyaka engama-30 ubudala, izinga eliphezulu lokubetha kwentliziyo yakho (i-Max HR) yi-220 - 30 = 190 (ukubetha ngomzuzu).

Kodwa ekubeni le ndlela ngamanye amaxesha inokwahluka ngee-beats ezili-10-12 ngomzuzu, abaphandi bacebise enye indlela eyahlukileyo:

• Phinda-phinda iminyaka yakho ngo-0.7 uze uthabathe impendulo kwi-207.

Umzekelo, ukuba uneminyaka engama-30 ubudala:

30 * 0.7 = 21

207 - 21 = 186 (ukubetha ngomzuzu). Eli liqondo eliphezulu lentliziyo yakho (i-Max HR).

Indlela yokufumana izinga lokubetha kwentliziyo yakho xa uphumle:

Eli linani leexesha intliziyo yakho ibetha ngalo ngomzuzu xa uphumle, ungazibhokoxi. Elona xesha lilungileyo lokulinganisa oku kukuqala kusasa, ngaphambi kokuba uvuke ebhedini. Ungakulinganisa oku xa ungakhange usele ikofu, ungenaxinzelelo, kwaye ungashukumi.

• Isantya sentliziyo sokuphumla kwabantu abaninzi (RHR) siphakathi kwe -60 kunye ne-100 beats ngomzuzu.
• Kubantu abenza umthambo kakhulu, njengabadlali bezemidlalo, eli xabiso linokuba phantsi ukuya kuthi ga kwi- 40 beats ngomzuzu. Oku kungenxa yokomelela kweentliziyo zabo.

Ulinganisa njani izinga lentliziyo yakho?

Kukho iindlela ezahlukeneyo zokulinganisa oku:

1. Isixhobo sokulandelela ukomelela komzimba esinxitywayo: Ukuba unewotshi ekrelekrele okanye ibhendi yokomelela komzimba, iya kubonisa izinga lokubetha kwentliziyo yakho ngoku.

2. Ungazilinganisa:

• Beka iminwe emibini (umnwe ophakathi nomnwe wokukhomba) wesinye isandla sakho kwindawo yesandla, kwicala lesandla. (Ungajonga necala lentamo).
• Bala amaxesha oziva ukubetha kwentliziyo yakho ngomzuzu omnye.
• Ngaphandle koko, bala imizuzwana engama-30 uze uphindaphinde elo nani kabini. Oko kuya kukunika inani leebethi ngomzuzu.

Ithini i-Heart Rate Reserve kuthi?

I-Heart Rate Reserve (HRR) yindlela yokulinganisa ukomelela kwakho. Khumbula, ibalwa ngokuthabatha isantya esiphezulu sentliziyo yakho (ubuninzi be-HR) kwisantya sentliziyo yakho yokuphumla (RHR).

Njengoko ukomelela komzimba wakho kusanda, izinga lokubetha kwentliziyo yakho yokuphumla (RHR) liyehla.

Ngoko ke, xa izinga lentliziyo yakho yokuphumla (RHR) liyehla, ugcino lwentliziyo yakho (HRR) luyenyuka. Ngamafutshane, okukhona i-HRR yakho iphezulu, kokukhona impilo yentliziyo yakho ingcono.

Ngubani ocinga kakhulu ngale ndawo yokugcina isantya sentliziyo?

Kukho amaxesha apho eli xabiso le-HRR libaluleke kakhulu:

• Iinkqubo zoNyango lwentliziyo: Kwiinkqubo zokulungisa abantu abachachayo kwisifo sentliziyo, le HRR isetyenziselwa ukumisela ubukhali bomthambo obufanelekileyo kubo. Kolunye uphando, abantu abafumana unyango lwentliziyo baqhelisela ngesantya sentliziyo esijolise kubo esiphakathi kwama-60% nama-80% e-HRR yabo (kunye nesantya sentliziyo sokuphumla).
• Kwizicwangciso zakho zokuzilolonga: Ungasebenzisa le ndlela ukufumana izinga lentliziyo yakho ekujoliswe kuyo ngexesha lokuzilolonga kwakho. Umzekelo, xa uqala ukuzilolonga kwakho (ukuzifudumeza), ungaqala ngomgomo we-50% - 60% ye-HRR yakho uze kancinci kancinci uye kwinqanaba eliphezulu. Oku kuya kwahluka ngokuxhomekeke kumdlalo owenzayo kunye neenjongo zakho.

Abanye abantu bajolise kwipesenti ethile yesantya esiphezulu sentliziyo yabo (i-Max HR) xa bezilolonga. Le ndlela isebenzisa i-HRR endaweni yoko.Kungathiwa ichaneke ngakumbi.

• Ukuba uzilolonga ngamandla aphakathi: Zama ukuba phakathi kwama-64% nama-76% esantya esiphezulu sentliziyo yakho (ubuninzi be-HR).
• Ukuba uzilolonga ngamandla aphezulu (ubunzima obukhulu): Zama ukubetha kwentliziyo yakho (ubuninzi be-HR) phakathi kwe-77% kunye ne-93%.

Kutheni i-Heart Rate Reserve ibalulekile?

Eli asilonani nje kuphela. Lithetha lukhulu ngempilo yakho.

Olunye uphando olwenziwe kumadoda lufumanise ukuba, kwixesha leminyaka engama-30, abo banentliziyo esezantsi (HRR) ngexesha lokuzilolonga babenomngcipheko omkhulu wokufa ngesiquphe kwentliziyo . Kolo phononongo, amadoda ane-HRR phakathi kwe-17 kunye ne-85 beats ngomzuzu ayenomngcipheko ophezulu kakhulu wokufa ngesiquphe kwentliziyo kunalawo ane-HRR engaphezulu kwe-85 beats ngomzuzu. Oku kubonisa indlela ebaluleke ngayo i-HRR, akunjalo?

Yintoni i-reserve ye-heartbeat efanelekileyo?

Kunzima ukuthi ixabiso elinye "elilungileyo" kule nto lisebenza kuye wonke umntu, kuba liyahluka kumntu nomntu. Kodwa eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba xa ixabiso le-HRR liphezulu, kokukhona lingcono.

Enye iindaba ezimnandi zezokuba kungakhathaliseki ukuba uneminyaka emingaphi, ukuzilolonga rhoqo kunokuphucula ugcino lwakho lwesantya sentliziyo (HRR).

Ugcino lwesantya sentliziyo (HRR) yindlela entle yokulinganisa inqanaba lakho lokomelela komzimba kwaye ikuncede ufumane indawo efanelekileyo yokulinganisa isantya sentliziyo yakho kwimithambo yakho. Kodwa ukuba uyonqena kakhulu ukwenza yonke izibalo, kukho enye indlela elula yokulinganisa ubunzulu boqeqesho lwakho. Lubizwa ngokuba "luvavanyo lokuthetha."

• Ukuba uyakwazi ukuthetha ngelixa usenza umthambo (nokuba sisivakalisi esinye okanye ezibini), unamandla aphakathi.
• Ukuba unengxaki yokuthetha ngelixa usenza umthambo, okanye awukwazi ukuthetha amagama ambalwa, unamandla amakhulu.

Zombini ezi nqanaba zingaphakathi kwendawo yakho ekujoliswe kuyo yokubetha kwentliziyo.

Umyalezo oya nawo ekhaya: Khumbula ukuba mfutshane!

Kulungile, ngoko ke ngokwezinto esizithethileyo, ndiyathemba ukuba unoluvo oluhle malunga ne-Heart Rate Reserve. Okokugqibela, khumbula oku:

• Ugcino lwesantya sentliziyo (HRR) ngumahluko phakathi kwesantya sentliziyo yakho esiphezulu (ubuninzi be-HR) kunye nesantya sentliziyo yakho yokuphumla (RHR).
• Okukhona ixabiso lakho le-HRR liphezulu, kokukhona ukomelela kwentliziyo yakho.
• Zininzi izinto ezichaphazela izinga lokubetha kwentliziyo yakho, kuquka ubudala, inqanaba lomsebenzi, amayeza owasebenzisayo, kunye neemvakalelo.
• Ungabala i-HRR yakho uze ufumane izinga lentliziyo elichanekileyo lokuzilolonga.
• Ukuba ne-HRR ephezulu kunokunceda ekunciphiseni umngcipheko wokubanjwa yintliziyo ngequbuliso.
• Ukuzilolonga kunokuphucula i-HRR yakho.
• Ukuba unengxaki yokubala, sebenzisa "uvavanyo lokuthetha" ukuze ubone ukuba umthambo wakho unamandla kangakanani.

Ngoko ke, sinethemba lokuba olu lwazi luza kukunceda ukhathalele impilo yentliziyo yakho. Intliziyo ephilileyo ngamandla amakhulu obomi obusempilweni!

Ugcino lweNqanaba leNtliziyo , Ugcino lweNqanaba leNtliziyo, Uqingqo lweNtliziyo, Ukuzilolonga, Impilo yeNtliziyo, Uqingqo lweNtliziyo oluPhezulu, Uqingqo lweNtliziyo lokuphumla