Xa ubaleka, unyuka izinyuko, uyoyika, okanye wonwabile kakhulu, isantya sentliziyo yakho siyanda, akunjalo? Kwaye xa ulele, okanye ufunda incwadi ngokuzolileyo, esi santya siyehla. Oku sikubiza ngokuba yisantya sentliziyo, okanye isantya apho intliziyo ibetha khona. Umzimba wethu ulawula esi santya ngendlela emangalisayo ukuze uhambelane noko sikwenzayo noko sikuvayo. Namhlanje siza kuthetha ngale nto ngokulula, ngendlela onokuyiqonda.
Ulinganisa njani izinga lokubetha kwentliziyo?
Kulula ukufumanisa ukuba intliziyo yakho ibetha ngesantya esingakanani. Ungakwenza oku ngokwakho ekhaya. Oku sikubiza ngokuba kukuthatha ukubetha kwentliziyo yakho.
- Yijonge ngesandla sakho: Thatha iminwe emibini okanye emithathu (ubhontsi nomnwe ophakathi zingcono) uze uyicinezele kancinci esihlahleni sesinye isandla sakho, ngaphezulu nje kwebhontsi. Uza kuziva ubetha kancinci. Yiyo loo nto ubetha ngentliziyo yakho. Jonga iwotshi uze ubale inani lokubetha ngemizuzwana engama-60 . Okanye, ungabala imizuzwana engama-30 uze uphindaphinde kabini. Inani lokubetha lizinga lentliziyo yakho. Oku sikubiza ngokuba yi-`(bpm - beats per minute)`. Njengakwisandla, ungajonga nokubetha ngentliziyo yakho ngokubeka iminwe yakho kwelinye icala lentamo yakho, ngaphantsi kwethambo lentamo.
- Sebenzisa isixhobo: Iiwotshi ezikrelekrele kunye neebhendi zokuqina komzimba ezineemonitha zokubetha kwentliziyo ngoku kulula kakhulu ukuzilinganisa. Ezinye zazo zinokunxitywa esifubeni njengebhanti.
Xa usiya kugqirha, baza kujonga ukubetha kwentliziyo yakho. Oku kungenziwa kusetyenziswa isixhobo sokujonga uxinzelelo lwegazi okanye isixhobo sokulinganisa ukubetha kwentliziyo, ikliphu encinci oyifaka emnweni wakho. Ukuba usesibhedlele, kusenokwenzeka ukuba ukhe wabona umntu eqhagamshelwe kwisixhobo sokujonga esibizwa ngokuba yitelemetry ukuze sihlale sijonga ezi zinto.
Isantya sentliziyo esiqhelekileyo sithini?
Lo ngumbuzo abantu abaninzi abanawo. Masiqale sithethe ngesantya sentliziyo yakho yokuphumla. Elo lizinga ophumla ngalo, ungazibhokoxi, xa uhleli okanye ulele (kodwa uvukile).
Isantya sentliziyo esiqhelekileyo sokuphumla kumntu omdala siphakathi kwe-60 kunye ne-100 beats ngomzuzu.
Kodwa oku kuyatshintsha ngokuhamba kweminyaka. Abantwana abancinci banesantya sentliziyo esiphezulu kakhulu kunabantu abadala. Jonga itheyibhile engasezantsi.
| Iqela leminyaka | Isantya sentliziyo esiqhelekileyo sokuphumla (bpm) |
|---|---|
| Iintsana ezisandul’ ukuzalwa (inyanga e-0-1) | 70 - 190 |
| Iintsana (iinyanga ezi-1-11) | 80 - 160 |
| Abantwana abancinci (iminyaka eyi-1-2 ubudala) | 80 - 130 |
| Abantwana abasaqalayo ukuya esikolweni (abaneminyaka emi-3-4 ubudala) | 80 - 120 |
| Abantwana abakwiminyaka yesikolo (5-12 ubudala) | 75 - 118 |
| Abantwana abancinci (abaneminyaka eli-13-17 ubudala) | 60 - 100 |
| Abantu abadala (abaneminyaka eli-18 nangaphezulu) | 60 - 100 |
Kodwa into ebalulekileyo ekufuneka uyiqonde apha kukuba le "iqhelekileyo" yi-range nje. Okubaluleke ngakumbi kukuba uyazi ukuba yintoni eqhelekileyo kuwe . Masithi izinga lentliziyo yakho yokuphumla eliqhelekileyo limalunga nama-65. Kodwa ukuba ngequbuliso inyuka iye kuma-90 kangangeentsuku ezimbalwa ngaphandle kwesizathu esicacileyo, isenokuba yinto ekufuneka uyiqwalasele.
Yintoni isantya sentliziyo esingaqhelekanga?
Ngokuqhelekileyo, ukubetha kwentliziyo okungaphantsi kwama-60 okanye ngaphezulu kwe-100 yinto ekufuneka ixhalatyelwe. Kodwa oku akuqhelekanga kuye wonke umntu, ngalo lonke ixesha.
- Amaxesha okucotha isantya:Umdlali wezemidlalo ozilolonga kakuhle unokuba nesantya sentliziyo esiphantsi ukuya kuthi ga kwi-40-50 beats ngomzuzu. Oku kungenxa yokuba intliziyo yakhe isebenza kakuhle kakhulu. Kwakhona, amanye amayeza, anjenge-beta-blockers, anokunciphisa isantya sentliziyo.
- Isantya siyanda: Ukunyuka kwesantya ngaphezulu kwe-100 xa uphumle kudla ngokuba yinto engeyonto ilungileyo. Kodwa kunokuba yinto yexeshana. Umzekelo, ukuba unovalo kakhulu kwaye uxinezelekile, isantya sakho sinokunyuka. Ngoko ke kungcono ukuzola okwethutyana uze ulinganise kwakhona.
Ukuba isantya sentliziyo yakho siqhubeka siphantsi kakhulu okanye siphezulu kakhulu, njengoko ubonile, kungcono ukubona ugqirha wakho ukuze ufumane unobangela.
Ziziphi izinto ezichaphazela izinga lentliziyo?
Zininzi izizathu zokuba izinga lentliziyo yethu litshintshe. Ezinye ziqhelekile, kanti ezinye zizinto ekufuneka siziqwalasele.
- Izimo ezingapheliyo: Ezinye iimeko zinokubangela utshintsho kwisantya sentliziyo. Umzekelo, umntu one-thyroid esebenza kakhulu unokuba nesantya esingaphezulu kwe-100.
- Iimvakalelo kunye nempilo yengqondo: Xa uneemviwo ezizayo okanye udliwanondlebe lomsebenzi, uxinzelelo kunye nexhala zinokunyusa isantya sakho. Kwaye xa uzolile kwaye uphumle, isantya siyancipha.
- Inqanaba lokuqina komzimba: Njengoko besitshilo ngaphambili, umntu ozilolonga kakuhle unentliziyo engashayi rhoqo kwaye iyakwazi ukupompa igazi elifunekayo emzimbeni. Ngenxa yoko, izinga lentliziyo yakhe yokuphumla liphantsi. Umntu ongazivilongi kakhulu unokuba nezinga eliphezulu kuneliqhelekileyo.
- Amayeza: Amanye amayeza anokunyusa okanye anciphise izinga lokubetha kwentliziyo yakho. Buza ugqirha wakho ngamayeza owasebenzisayo.
- Ukukhulelwa: Ngexesha lokukhulelwa, isantya sentliziyo sidla ngokwanda kancinci ngenxa yotshintsho emzimbeni.
- Ukulala: Umntu ongalali ngokwaneleyo unokuba nesantya sentliziyo esinyukayo. Xa ephumla ngokwaneleyo, ibuyela esiqhelweni.
- Utywala, icuba, nezinye izinto: Izinto ezifana notywala, i-caffeine kwikofu/iti, kunye nokutshaya ziyanyusa izinga lokubetha kwentliziyo.
- Ubunzima bomzimba: I-body mass index (BMI) engaphezulu kwama-25 ithetha ukuba intliziyo yomntu otyebileyo kufuneka isebenze nzima, kwaye nesantya sentliziyo yakhe yokuphumla sinokunyuka.
Ngamanye amaxesha isizathu solu tshintsho kwisantya sinokuba yingxaki ngentliziyo ngokwayo. Xa isingqisho sentliziyo singahambelani, sisithi yi-"Arrhythmia." Oku kuthetha ukuba intliziyo ibetha ngokukhawuleza kakhulu, kancinci kakhulu, okanye ngaphandle kwesingqisho ngenxa yotshintsho oluncinci kumsebenzi wombane wentliziyo. Kubalulekile ukufuna unyango lwezinye iimeko ze-"Arrhythmia".
Intliziyo yam ifanele ibe njani xa ndizilolonga?
Oku kubaluleke kakhulu. Xa sizilolonga, kukho inqanaba apho intliziyo yethu ifumana khona ukuzilolonga okuhle, kodwa kungekhona ngesantya esiphezulu esiyingozi. Oku sikubiza ngokuba yi- "Target Heart Rate" `.
Ngokwesiqhelo, olu luhlu lujoliswe kulo luphakathi kwama-60% nama-85% esantya esiphezulu sentliziyo yakho.
Uyifumana njani isantya esiphezulu sentliziyo yakho?
Eyona ndlela ilula yokubala oku kukususa iminyaka yakho kwi-220 .
Umzekelo, ukuba uneminyaka engama-40 ubudala,
Isantya sentliziyo yakho esiphezulu = 220 - 40 = 180 bpm
Ngoku fumana uluhlu olujolise kulo, phinda-phinda eli xabiso liphezulu ngo-0.6 kunye no-0.85.
Umda ophantsi = 180 x 0.6 = 108 bpm
Umda ophezulu = 180 x 0.85 = 153 bpm
Oko kuthetha ukuba, ukuba umntu oneminyaka engama-40 ubudala uzama ukugcina izinga lentliziyo yakhe liphakathi kwe-108 kunye ne-153 beats ngomzuzu xa ezilolonga, oko kuluncedo kakhulu entliziyweni.
Ungabona uluhlu olujoliswe kulo lobudala bakho kwitheyibhile engasezantsi.
| Ubudala | Uluhlu lwesantya sentliziyo ekujoliswe kuso (60%-85%) | Isantya esiphezulu sentliziyo esiphakathi |
|---|---|---|
| Iminyaka engama-20 | 120–170 bpm | 200 bpm |
| Iminyaka engama-30 | 114–162 bpm | 190 bpm |
| Iminyaka engama-40 | 108–153 bpm | 180 bpm |
| Iminyaka engama-50 | 102–145 bpm | 170 bpm |
| Iminyaka engama-60 | 96–136 bpm | 160 bpm |
Kubalulekile: Ukuba awuzange uzilolonge kakhulu ngaphambili, okanye ukuba uneengxaki zentliziyo, imiphunga, okanye ukujikeleza kwegazi, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uqalise inkqubo entsha yokuzilolonga. Uya kukwazi ukukunika iingcebiso malunga nokuba zeziphi izilolongi ezikhuselekileyo nezifanelekileyo kuwe.
Ndifanele ndimbone nini ugqirha?
Kulungile ukuqaphela isantya sentliziyo yakho, kodwa ngamanye amaxesha kuyimfuneko ukufuna ingcebiso kagqirha.
| Ixesha lokufuna unyango olungxamisekileyo (yiya kwi-ETU) | |
|---|---|
Ukuba izinga lentliziyo yakho lingaphantsi kwama-35-40 okanye ngaphezulu kwama-100 (ngexesha uphumle) , kwaye unesinye okanye ngaphezulu kwezi mpawu zilandelayo , yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) esibhedlele ngoko nangoko :
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| Iimeko onokuzixoxa nogqirha wakho | |
Ukuba ufumana nayiphi na kwezi zilandelayo, ungoyiki kwaye wenze idinga lokubona ugqirha wosapho lwakho:
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Kubaluleke kakhulu ukubona ugqirha ubuncinane kanye ngonyaka ukuze ahlolwe ngokupheleleyo (ukuhlolwa konyaka). Ngale ndlela, ukuba kukho naziphi na iingxaki, zinokuchongwa kwaye zinyangwe kwangethuba.
Umyalezo Wokuya Ekhaya
- Isantya sentliziyo yakho linani lexesha intliziyo yakho ibetha ngalo ngomzuzu.
- Ixabiso eliqhelekileyo lomntu omdala ophumleyo liphakathi kwama-60 nama-100. Kodwa eyona nto ibalulekileyo kukwazi ukuba lithini ixabiso lakho eliqhelekileyo.
- Kuqhelekile ukuba isantya sentliziyo sitshintshe okwethutyana ngenxa yezinto ezifana nokuxhalaba kunye nokuzilolonga.
- Ukuba uneempawu ezifana nokubetha kwentliziyo okungaqhelekanga okungapheliyo okanye iintlungu zesifuba okanye ubunzima bokuphefumla, funa ingcebiso kagqirha ngokukhawuleza.
- Kububulumko ukuthetha nogqirha ngaphambi kokuba uqale umthambo, ingakumbi ukuba unezinye iingxaki zempilo.
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