Kuthatha ixesha elingakanani ukuba isantya sentliziyo yakho sibuyele kwisiqhelo emva kokuzilolonga? (Ukubuyisela Isantya Sentliziyo)

Xa ugqiba ukuzilolonga kakuhle, okanye xa uvuka emva kokubaleka ngokukhawuleza kusasa, kukho into ohlala uyiva, akunjalo? Yintliziyo yakho ebetha ngokukhawuleza kakhulu. Kodwa emva kwexesha elithile, eso santya siyehla kancinci size sibuyele esiqhelweni. Ngaba wakha wacinga ukuba ixesha elithathayo ukuba isantya sentliziyo yakho sibuyele esiqhelweni lingakuxelela into ebaluleke kakhulu ngempilo yentliziyo yakho? Yiloo nto siyibiza ngokuba yi-heart rate recovery (HRR) kunyango.

Ngamafutshane, yintoni iHeart Rate Recovery (HRR)?

Khawuthelekelele ungumntu ohamba ngesantya esiphezulu endleleni. Xa ufuna ukuma, awunakuma ngaxeshanye. Xa ucinezela iibhuleki, isantya siyacotha kancinci ukuze ime. Intliziyo yethu injalo. Xa sizilolonga, izihlunu zethu zifuna igazi neoksijini engaphezulu, ngoko ke intliziyo yethu iqala ukupompa ngokukhawuleza. Xa siyeka ukuzilolonga, intliziyo yethu kufuneka icothe kwakhona kwaye ibuyele kwisantya sayo sesiqhelo sokuphumla.

Ukubuyiselwa Kwesantya Sentliziyo (HRR) sisilinganiselo sokuba isantya sentliziyo yakho sibuyela ngokukhawuleza kangakanani kwisantya sayo esiqhelekileyo, sokuphumla emva kokuba ugqibile ukuzilolonga. Ngamafutshane, ngumahluko phakathi kwesantya sentliziyo yakho xa uphezulu kumthambo wakho kunye nesantya sentliziyo yakho emva komzuzu okanye emibini yokuphumla. Silinganiswa ngee-beats ngomzuzu (bpm).

Oogqirha basebenzisa eli xabiso le-HRR ukuqonda ukuba intliziyo yakho iphilile kangakanani. Eli xabiso lidla ngokulinganiswa xa uvavanywa njengovavanyo loxinzelelo lokuzilolonga. Abanye abantu balinganisa eli xabiso bodwa ukuze bazi ngokuqina komzimba wabo.

Kulungile, ndingazibala njani i-HRR yam?

Oku kulula kakhulu. Okufunekayo sisixhobo esinokulinganisa ngokuchanekileyo izinga lentliziyo yakho (njengesixhobo sokujonga izinga lentliziyo esithembekileyo, iwotshi yokomelela komzimba) kunye nezibalo ezincinci. Kufuneka ufumane amanani amabini:

1. Isantya sentliziyo yakho esiphezulu ngexesha lomthambo: Eli lisantya sentliziyo yakho xa ugqibile ngenxalenye enzima yomthambo wakho. Khumbula, oku kufanele kulinganiswe ngaphambi kokuba uphole, oku kukuthi xa uhambahamba uze uphole.

2. Isantya sentliziyo emva kokuyeka ukuzilolonga: Wakuba uyekile eyona nxalenye inzima yokuzilolonga, phumla umzuzu omnye kanye. Emva koko ulinganise isantya sentliziyo yakho kwakhona.

Ngoku okuseleyo kukwenza ukunciphisa kancinci.

Khawucinge nje, umntu ogama linguNimal, emva kokuba egqibile ukubaleka kakuhle, wajonga ukubetha kwentliziyo yakhe kwaye kwaba yi-170 beats ngomzuzu (170 bpm). Emva koko wema nkqo umzuzu omnye. Akujonga kwakhona umzuzu kamva, ukubetha kwentliziyo yakhe kwehle ukuya kwi-145 beats ngomzuzu (145 bpm).

Emva koko i-HRR kaNimal iya kuba yi: 170 - 145 = 25 bpm .

Ngokwesiqhelo kukho amanqanaba amabini kule HRR:

• Isigaba esikhawulezayo (isigaba esikhawulezayo se-HRR): Isantya apho isantya sentliziyo sincipha khona kwimizuzwana engama-30 okanye umzuzu emva kokuyeka ukuzilolonga.
• Isigaba esicothayo (isigaba esicothayo se-HRR): Ixesha apho isantya sentliziyo sicothayo emva kwemizuzu emibini okanye ngaphezulu (ngesiqhelo ukuya kuthi ga kwimizuzu emi-5).

Le ndlela yomzuzu omnye esithethe ngayo apha ngasentla yeyona isetyenziswa ngabantu abaninzi. Isinika umbono olungileyo "wesigaba esikhawulezayo." Uphando lufumanise ukuba nalo mlinganiselo mncinci unokukuxelela okuninzi ngempilo yentliziyo yakho.

Lithini ixabiso le-HRR elifanelekileyo?

Mhlawumbi uyazibuza, "Intliziyo yam kufuneka yehle ngokukhawuleza kangakanani?" Ngokubanzi, okukhona isantya sentliziyo yakho sibuyela kwisiqhelo emva kokuzilolonga, kokukhona kungcono. Ukuba kuthatha ixesha elide ukwehla, oko kungaba luphawu lwengxaki.

Ngokubanzi, ixabiso elihle le-HRR emva komzuzu omnye wokuphumla lithathwa njengeli:

Kodwa eli asilo "nani lomlingo" elisebenza kuye wonke umntu. Kukho ezinye izinto ezininzi ezichaphazela ukuba i-HRR yakho ilungile okanye ayilunganga.

• Nokuba unesifo sentliziyo okanye awunaso.
• iminyaka yakho.
• Uhlobo lomthambo owenzayo kunye nento oyenzayo ngexesha lakho lokuphumla.
• Uphumle ixesha elingakanani ngaphambi kokuba ulinganise ukubetha kwentliziyo yakho kwakhona?

Makhe ndikuchazele oku. Xa ugqirha ekuvavanya "uxinzelelo lokuzilolonga," indlela ophumla ngayo inokutshintsha.

• Ukuba unesifo sentliziyo: Ugqirha wakho angakuxelela ukuba uhambe ngokukhawuleza okanye ukhwele ibhayisekile emva kweyona nxalenye inzima yokuzilolonga kwakho, kunokuba uyeke ngoko nangoko. Oku kubizwa ngokuba kukuphumla okusebenzayo .
• Ukuba awunaso isifo sentliziyo: Ugqirha wakho mhlawumbi uza kukuxelela ukuba ulale ebhedini ungenzi nto. Oku kubizwa ngokuba kukuphumla okungasebenziyo .

Ngoko ke, ukuba ulinganisa ixabiso lakho le-HRR ngokwakho, kubaluleke kakhulu ukuxoxa ngalo nogqirha wakho ukuze akwazi ukukuchazela kanye ukuba lithetha ukuthini kuwe.

Kutheni le nto eli xabiso le-HRR libaluleke kangaka?

Ixabiso le-HRR alilonani nje kuphela. Linokukuxelela indlela intliziyo yakho esebenza ngayo kwaye lixele kwangaphambili isifo sentliziyo sexesha elizayo.

I-HRR ephantsi ingathetha ukuba inkqubo yakho yemithambo-luvo ezimeleyo ayisebenzi kakuhle. Le yinkqubo elawula izinto ezenzeka ngokuzenzekelayo emzimbeni wethu (umz. ukuphefumla, isantya sentliziyo). Ifana nenkqubo yomzimba wethu "ezenzekelayo". Ilawula ukuba isantya sentliziyo yethu sinyuka ngokukhawuleza kangakanani xa sizilolonga kwaye iyasinciphisa xa siyeka.

Ukuba kukho ubuthathaka kule nkqubo, kwandisa umngcipheko wesifo sentliziyo. Uphando lufumanise ukuba abantu abane-HRR ephantsi banamathuba amaninzi okufumana ezi meko zilandelayo:

• Isifo semithambo yentliziyo
• Isifo seswekile (isifo seswekile)`
• Ukumelwa yintliziyo
• Uxinzelelo lwegazi oluphezulu (uxinzelelo lwegazi oluphezulu)

Ngoku, emva kokufunda oku, usenokuba noloyiko, "Hayi bo, kuthekani ukuba i-HRR yam iyawa..." Musa ukoyika. Oku kufana nesibane sokulumkisa kwideshibhodi yemoto. Kusixelela ukuba silumke kwaye silungise imoto yethu ngaphambi kokuba kwenzeke ingozi. Kwakhona, xa usazi ukuba i-HRR yakho iphantsi, wena nogqirha wakho ningathatha amanyathelo afunekayo ukuqinisa intliziyo yakho. Ngoko ke kungcono ukwazi oku kwangaphambili.

Ndingenza ntoni ukuphucula amanqaku am okubuyisela iNhliziyo yam kwiNgxaki?

Impendulo elula nelungileyo koku kukuzilolonga rhoqo . Ukuba sele uzilolonga, thetha nogqirha wakho malunga nendlela onokuyiphucula ngayo indlela yakho yokuzilolonga.

Ukuba ukhe wahlaselwa yintliziyo okanye watyandwa intliziyo, ukuthatha inxaxheba kwiinkqubo zokuvuselela intliziyo kunokukunceda ukuphucula i-HRR yakho kwaye uhlale usempilweni ixesha elide.

Kule mihla, wonke umntu unewotshi yokomeleza umzimba kunye nezixhobo zokulandelela umsebenzi. Uninzi lwexesha, sijonga kuphela ukuba zingaphi iikhalori esizitshisileyo kunye nokuba sibale kangakanani ngexesha lokuzilolonga. Kodwa siyalibala ukuba indlela umzimba wethu obuyela ngayo emva kokuzilolonga ibaluleke ngokufanayo.

Ngoko ke, kwixesha elizayo xa usenza umthambo olungileyo kwaye uthatha ibhotile yamanzi, thatha umzuzwana ulinganise izinga lokubetha kwentliziyo yakho. Jonga ukuba liyehla ngokukhawuleza kangakanani. Thetha ngale nto xa ubona ugqirha wakho. Nokuba uneminyaka emingaphi, okanye ukuba okwangoku awunazo naziphi na izinto ezinokubangela isifo sentliziyo, akukabi kudala kakhulu ukuqala ukucinga ngentliziyo yakho.