Ingakanani 'injongo' yentliziyo yakho? Masithethe ngeNgqikelelo yeNgxaki yeNtliziyo!

Xa uzilolonga, ubaleka, okanye unyuka izinyuko, isantya sentliziyo yakho siyanda kakhulu, akunjalo? Kwaye xa ulele, okanye ubukele nje iTV, isantya sentliziyo yakho sizolile kakhulu kwaye siphantsi. Ubusazi ukuba umahluko phakathi kwezi santya zimbini, uluhlu phakathi kwesantya esincinci intliziyo yakho enokuhlala izolile ngaso kunye nesantya enokuhamba ngaso ngomzamo omkhulu, ithetha lukhulu ngempilo yakho yomzimba, ngakumbi impilo yentliziyo yakho? Yiloo nto siyibiza ngokuba yi-heart rate reserve, okanye i-Heart Rate Reserve (HRR), kwezonyango.

Ngamafutshane, yintoni i-Heart Rate Reserve (HRR)?

Le yingcamango elula kakhulu. Khawuthelekelele ukuba intliziyo yakho 'inesiseko' samandla anokusetyenziswa ukwenza imisebenzi ethile.

I-Heart Rate Reserve (HRR) = I-Heart Rate yakho ephezulu - I-Heart Rate yakho yokuphumla

Ngamafutshane, ngumahluko phakathi kwesantya sentliziyo yakho esiphezulu (isantya intliziyo yakho ebetha ngaso ngexesha lokuzilolonga okuphezulu) kunye nesantya sentliziyo yakho yokuphumla. Okukhona eli nani liphezulu, kokukhona inkqubo yakho yentliziyo ilungelelana ngakumbi. Oku kuthetha ukuba intliziyo yakho 'inesithuba' esingakumbi sokuziqhelanisa noxinzelelo.

Kutheni izinga lentliziyo yethu litshintsha ngamanye amaxesha?

Intliziyo yakho sisitho esimangalisayo. Ngalo naliphi na ixesha lemini, nokuba ulele okanye ubaleka, isebenza ngokungayekiyo ukubonelela iiseli emzimbeni wakho ngeoksijini kunye nezondlo ezifunekayo. Isantya sokubetha kwentliziyo yakho kufuneka sitshintshe ngokuxhomekeke kumsebenzi wakho. Kukho izinto ezininzi ezichaphazela oku.

Kulungile, ngoko ke singalibala njani eli xabiso le-HRR?

Le yinto onokuyenza ekhaya ngokulula. Kukho amanyathelo amathathu oku. Masiwajonge ngalinye ngalinye.

Inyathelo 1: Linganisa 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 . Oku kungenxa yokuba umzimba nengqondo yakho ziphumle kakhulu ngelo xesha. Ukuba uthatha olu vavanyo emva kokusela ikofu, ukuqala umsebenzi wakho wosuku, kwaye uziva uxinezelekile, awuyi kufumana uhlalutyo oluchanekileyo.

Indlela yokulinganisa:

1. Beka iminwe yesandla sakho sasekunene kunye neminwe ephakathi uze ubeke isandla sakho sasekhohlo kwicala lasekunene, ubhontsi wakho ujonge kuwe.

2. Uza kuziva ukubetha kwentliziyo okuncinci.

3. Jonga iwotshi uze ubale inani lezihlandlo ukubetha kwentliziyo yakho kungakapheli imizuzwana engama-30 .

4. Phinda-phinda elo nani kabini . Oko kukuthi izinga lokubetha kwentliziyo yakho ekuphumleni (ngomzuzu).

(Umzekelo, ukuba i-pulse yakho ibetha izihlandlo ezingama-35 kwimizuzwana engama-30, 35 x 2 = 70. Ngoko ke izinga lentliziyo yakho yokuphumla libetha ezingama-70 ngomzuzu (70 bpm)).

Isantya sentliziyo esiqhelekileyo sokuphumla kumntu omdala osempilweni siphakathi kwe-60 kunye ne-100 beats ngomzuzu. Nangona kunjalo, kubantu abazilolonga rhoqo, njengabadlali bezemidlalo, esi santya sinokuba phantsi ukuya kuma-40. Olu luphawu oluhle lokuqina kwentliziyo yabo.

Inyathelo lesi-2: Fumana izinga eliphezulu lokubetha kwentliziyo yakho.

Esi sisantya intliziyo yakho enokubetha ngaso ngokukhuselekileyo xa uzilolonga kakhulu. Sisebenzisa ifomula elula esekelwe kwiminyaka ukuze sifumane oku.

• Eyona ndlela ilula: 220 - ubudala bakho = izinga eliphezulu lokubetha kwentliziyo

Umzekelo, ukuba uneminyaka engama-40 ubudala:

220 - 40 = 180

Oko kuthetha ukuba izinga eliphezulu lokubetha kwentliziyo yakho limalunga ne-180 beats ngomzuzu (180 bpm).

Inyathelo lesi-3: Ngoku masibale i-HRR!

Ngoku sinazo zombini ezi xabiso sizifunayo. Ekuphela kwento ekufuneka siyenze kukuzitshintsha zibe yifomula.

I-HRR = izinga eliphezulu lentliziyo - izinga lentliziyo eliphumlayo

Masithathe umzekelo ofanayo womntu oneminyaka engama-40 ubudala esimsebenzise ngaphambili.

• Isantya sentliziyo yakhe esiphezulu (Ubuninzi be-HR) = 180 bpm
• Masithi izinga lentliziyo yakhe yokuphumla (Ukuphumla kwe-HR) = 70 bpm

Ngoko ke, i-Heart Rate Reserve yakhe yile:

I-HRR = 180 - 70 = 110 bpm

Eli xabiso le-110 lithetha ukuba intliziyo yakhe inomlinganiselo wee-beats ezili-110 ngomzuzu ukwandisa isantya sayo ukusuka kwinqanaba lokuphumla ukuya kwinqanaba eliphezulu lokuzilolonga.

Yintoni inzuzo yokwazi eli xabiso le-HRR?

Eli ayilonani nje kuphela. Linokuba luncedo olukhulu ekucwangciseni uqeqesho lwakho. Ungalisebenzisa ukuze ubone ubunzulu boqeqesho lwakho ngokukodwa.

Oogqirha, ingakumbi kwiinkqubo zokulungisa isifo sentliziyo, basebenzisa eli xabiso le-HRR ukumisela inqanaba elifanelekileyo lomthambo kwizigulana. Libizwa ngokuba yindlela yeKarvonen .

Ungasebenzisa le ndlela ukumisela iinjongo zakho zokuzilolonga (iTarget Heart Rate).

Injongo yakho yokuzilolonga (Ithagethi ye-HR) = (HRR x Ubunzulu %) + Isantya seNtliziyo yokuphumla (I-HR yokuphumla)

Khawuthelekelele ukuba umntu oneminyaka engama-40 ubudala one-HRR eyi-110 kufuneka enze umthambo ngamandla aphakathi , oko kukuthi, malunga ne-60%.

1. Okokuqala phinda-phinda i-HRR ngamandla: 110 x 60% (okanye 0.60) = 66

2. Ngoku yongeza izinga lokubetha kwentliziyo yakhe ephumlileyo kuloo nto: 66 + 70 = 136

Oko kuthetha ukuba, ukuba ufuna ukuzilolonga ngamandla aphakathi, kufuneka agcine isantya sentliziyo yakhe sikwi- 136 beats ngomzuzu (136 bpm) .

Ngaba i-HRR ephantsi iyingozi?

Ngoku siyazi ukuba xa i-HRR iphezulu, kokukhona ingcono. Oku kuthetha ukuba intliziyo yakho isempilweni kwaye isempilweni. Olunye uphando lufumanise ukuba abantu abane-HRR ephantsi ngexesha lokuzilolonga, ingakumbi amadoda, banokuba nomngcipheko wokufa ngequbuliso kwentliziyo kwixesha elide.

Kodwa akukho mfuneko yokoyika oku. Umyalezo obalulekileyo esiwufumanayo koku kukuba ukuzilolonga rhoqo kunokuphucula impilo yentliziyo yakho kunye ne-HRR . Nokuba uneminyaka emingaphi, akukaze kube kudala kakhulu ukuphucula umgangatho wakho wokomelela.

Ndinqena kakhulu ukwenza ezi zibalo, akukho ndlela ilula na?

Inene ikhona. Indlela elula kakhulu yokulinganisa ubukhali bakho xa uzilolonga yi "Talk Test."

• Ukuqina Okuphakathi: Ukuba ungathetha nomhlobo wakho ngelixa usenza umthambo ngaphandle kokuphelelwa ngumphefumlo, unamandla aphakathi. Ungathetha ngezivakalisi ezipheleleyo.
• Ukuqina Okukhulu: Ukuba unengxaki yokuthetha amagama angaphezu kwamabini okanye amathathu ngexesha ngelixa uzilolonga, unamandla amakhulu.

Le ndlela ilula idla ngokusebenza kakuhle kakhulu ekubaleni iinjongo. Ngoko ke ukuba awunayo i-tracker yokomelela komzimba okanye awunalo ixesha lokubala, ungasebenzisa le ndlela.