Imfihlo elinganisa ukufaneleka kwenhliziyo yakho: Ake sifunde ngokuGcina Izinga Lokushaya Kwenhliziyo.

Cishe uke wezwa 'ngesilinganiso senhliziyo' noma ukushaya kwenhliziyo, akunjalo? Mhlawumbe uma unesifiso sokuqina komzimba, noma uma ungumuntu okhathalela kancane impilo yenhliziyo, igama elithi 'Heart Rate Reserve' noma njengoba libizwa ngesiNgisi (Heart Rate Reserve - HRR) liyigama elijwayelekile kuwe. Kodwa uma ungenalo ulwazi olucacile ngokuthi liyini ngempela nokuthi yini esingayifunda kulo, akukho nkinga. Namuhla, ake sixoxe ngalokhu okubaluleke kakhulu (isilinganiso senhliziyo) ngamagama alula.

Kuyini i-Heart Rate Reserve? Masiqonde kalula!

Kalula nje, i-Heart Rate Reserve yakho iwumehluko phakathi kwe-Maximum Heart Rate yakho kanye ne-Resting Heart Rate yakho. Kulungile, ake sichaze la magama amabili kancane, akunjalo?

• Izinga Lenhliziyo Eliphezulu: Lesi yisibalo esiphezulu sezikhathi inhliziyo yakho engashaya ngazo ngomzuzu uma uzivocavoca ngamandla, okungukuthi, uma usebenza ngomzamo wakho omkhulu. Zicabange ugijima, ugijima, ugijima ngesivinini esikhulu ngangokunokwenzeka... Lesi yisivinini esiphezulu inhliziyo yakho eshaya ngaso ngaleso sikhathi.
• Isilinganiso senhliziyo sokuphumula: Lokhu kuphambene nalokho. Inani lezikhathi inhliziyo yakho eshaya ngazo ngomzuzu uma uzolile futhi uphumule, ungenzi noma yikuphi ukuvivinya umzimba. Isikhathi esingcono kakhulu sokukala lokhu yilapho uvuka ekuseni, njengalapho usembhedeni.

Ngakho-ke, inani esilitholayo uma sisusa leli nani eliphakeme kakhulu lokushaya kwenhliziyo esilinganisweni senhliziyo esiphumuzayo yilokho esikubiza ngokuthi i-heart rate reserve . Lokhu kusinika umbono omuhle wokufaneleka kwesistimu yakho yenhliziyo, okungukuthi, ukuthi inhliziyo yakho iphilile futhi isebenza kahle kangakanani.

Inhliziyo yethu iyisitho esimangalisayo, akunjalo? Usuku lonke, imini nobusuku, ngisho nalapho silele noma sigijima, isebenza ngokungayeki ukunikeza wonke amaseli emzimbeni wethu umoya-mpilo nezakhamzimba ezidingayo ngegazi. Isikhathi esithathayo ukuze inhliziyo ifinyele futhi ipompe igazi sibizwa ngokuthi ukushaya kwenhliziyo. Inani lezikhathi inhliziyo eshaya ngazo ngomzuzu libizwa ngokuthi ukushaya kwenhliziyo. Leli zinga liyahlukahluka phakathi nosuku kuye ngezici ezahlukahlukene.

Yiziphi izinto ezithinta izinga lokushaya kwenhliziyo yethu?

Isilinganiso senhliziyo yakho sincike ezintweni eziningana. Ake sibheke izici eziyinhloko ezithinta lokhu:

• Izinga lomsebenzi wakho kanye nokudla kwakho umoya-mpilo: Uma uzivocavoca , ugijima, noma ugxuma, umzimba wakho udinga umoya-mpilo owengeziwe. Inhliziyo yakho idinga ukushaya ngokushesha ukuze inikeze lowo moya-mpilo.
• Ukusetshenziswa kwemikhiqizo kagwayi:Uma usebenzisa imikhiqizo kagwayi, njengokubhema ugwayi, ukushaya kwenhliziyo yakho okuphumuzayo kunganda kalula.
• Inani lotshwala olusetshenziswayo: Ukuphuza utshwala kungakhuphula ukushaya kwenhliziyo yakho okwesikhashana.
• Iminyaka yakho: Njengoba ukhula, ukushaya kwenhliziyo yakho kuvame ukwehla kancane. Futhi, ukushaya kwenhliziyo yakho akukhuphuki kakhulu uma uzivocavoca njengoba kwakunjalo ngesikhathi usemncane .
• Izimo zakho zezokwelapha: Isifo senhliziyo, njenge- cardiomyopathy, singabangela izinga lokushaya kwenhliziyo yakho ukuba likhuphuke. Izimo ezifana ne -hypothyroidism (i-thyroid gland engasebenzi kahle) kanye nezinye izifo nazo zingabangela izinga lokushaya kwenhliziyo yakho ukuba lehle.
• Imizwa oyizwayo ngaleso sikhathi: Uma uzizwa uthukuthele noma wesaba, ukushaya kwenhliziyo yakho kuyakhuphuka, akunjalo? Ngokufanayo, uma uzolile futhi ukhululekile, ukushaya kwenhliziyo yakho kuyehla.
• Imithi oyithathayo: Eminye imithi, njenge -beta-blockers , imithi yokucindezeleka, kanye nemithi yobuhlungu, inganciphisa izinga lokushaya kwenhliziyo yakho. Futhi, eminye imithi yomkhuhlane kanye ne-asthma ingakhuphula izinga lokushaya kwenhliziyo yakho.

Lokhu kugcinwa kwesilinganiso senhliziyo kubalwa kanjani?

Lokhu akunzima njengoba ungase ucabange. Ifomula yokuthola i-Heart Rate Reserve (HRR) yile:

I-HRR = Isilinganiso Senhliziyo Esiphezulu - Isilinganiso Senhliziyo Sokuphumula

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

Kulungile, manje ake sibone ukuthi singayithola kanjani le silinganiso esiphezulu senhliziyo kanye nesilinganiso senhliziyo sokuphumula.

Indlela yokuthola izinga eliphezulu lokushaya kwenhliziyo yakho:

Kukhona indlela elula evame ukusetshenziswa kulokhu:

• Susa iminyaka yakho ku-220. Isibonelo, uma uneminyaka engu-30 ubudala, izinga lokushaya kwenhliziyo yakho eliphezulu (i-Max HR) lingu-220 - 30 = 190 (ukushaya ngomzuzu).

Kodwa njengoba le ndlela ngezinye izikhathi ingahluka ngokushaya okungu-10-12 ngomzuzu, abacwaningi baphakamise enye indlela ehlukile:

• Phindaphinda iminyaka yakho ngo-0.7 bese ususa impendulo ku-207.

Isibonelo, uma uneminyaka engama-30 ubudala:

30 * 0.7 = 21

207 - 21 = 186 (ukushaya ngomzuzu). Lesi yisilinganiso sakho esiphezulu senhliziyo (i-Max HR).

Indlela yokuthola izinga lokushaya kwenhliziyo yakho lapho uphumule:

Lesi yisibalo sezikhathi inhliziyo yakho eshaya ngazo ngomzuzu uma uphumule, ngaphandle kokuzikhandla. Isikhathi esingcono kakhulu sokukala lokhu yinto yokuqala ekuseni, ngaphambi kokuba uvuke embhedeni. Ungakulinganisa lokhu uma ungakaphuzi ikhofi, ungaxinekile, futhi ungahambi.

• Isilinganiso senhliziyo sokuphumula kwabantu abaningi (RHR) siphakathi kwama-beats angu-60 no-100 ngomzuzu.
• Kubantu abavivinya umzimba kakhulu, njengabasubathi, leli nani lingaba ngaphansi kwama-beats angu- 40 ngomzuzu. Lokhu kungenxa yokuqina kwezinhliziyo zabo.

Ulinganisa kanjani izinga lokushaya kwenhliziyo yakho?

Kunezindlela eziningana zokukala lokhu:

1. I-tracker yokufaneleka egqokekayo: Uma unewashi elihlakaniphile noma ibhendi yokufaneleka, izobonisa ukushaya kwenhliziyo yakho kwamanje.

2. Ungazilinganisa:

• Beka iminwe emibili (umunwe ophakathi kanye nomunwe wokukhomba) wesandla sakho esinye endaweni yesihlakala, ohlangothini lwesandla. (Ungabheka nohlangothi lwentamo).
• Bala izikhathi ozizwa ngazo ukushaya kwenhliziyo yakho umzuzu owodwa.
• Ngaphandle kwalokho, bala imizuzwana engama-30 bese uphinda leyo nombolo kabili. Lokho kuzokunikeza inani lama-beats ngomzuzu.

Yini esitshelwa yi-Heart Rate Reserve?

I-Heart Rate Reserve (HRR) iyindlela yokukala ukufaneleka kwakho. Khumbula, ibalwa ngokususa izinga eliphezulu lokushaya kwenhliziyo yakho (i-Max HR) esilinganisweni sakho sokuphumula senhliziyo (i-RHR).

Njengoba ukuqina komzimba wakho kukhuphuka, izinga lokushaya kwenhliziyo yakho yokuphumula (RHR) liyancipha.

Ngakho-ke, lapho izinga lokushaya kwenhliziyo yakho yokuphumula (RHR) lehla, izinga lokushaya kwenhliziyo yakho eligciniwe (HRR) liyakhuphuka. Kalula nje, uma i-HRR yakho iphakeme, kulapho ukuqina kwenhliziyo yakho kungcono khona.

Ubani ocabanga kakhulu ngaleli thuba lokushaya kwenhliziyo?

Kunezikhathi lapho leli nani le-HRR libaluleke kakhulu:

• Izinhlelo Zokuvuselela Inhliziyo: Ezinhlelweni zokuvuselela abantu abalulama ekuhlaselweni yinhliziyo, le HRR isetshenziselwa ukunquma ukuqina kokuzivocavoca okufanele kubo. Kokunye ukuhlola, abantu abahlushwa yinhliziyo bavivinya ngesilinganiso senhliziyo esiqondiwe esiphakathi kuka-60% no-80% we-HRR yabo (kanye nesilinganiso senhliziyo sokuphumula).
• Ezinhlelweni zakho zokuzivocavoca: Ungasebenzisa futhi le ndlela ukuthola izinga lokushaya kwenhliziyo okuqondiwe ngesikhathi sokuzivocavoca kwakho. Isibonelo, lapho uqala ukuzivocavoca kwakho (ukufudumeza), ungaqala ngomgomo ongu-50% - 60% we-HRR yakho bese kancane kancane ushintshela ezingeni eliphezulu. Lokhu kuzohluka kuye ngomdlalo owenzayo kanye nemigomo yakho.

Abanye abantu bahlose iphesenti elithile lesilinganiso sabo esiphezulu senhliziyo (i-Max HR) lapho bezivocavoca. Le ndlela isebenzisa i-HRR esikhundleni salokho.Kungathiwa kunembe kakhudlwana.

• Uma uzivocavoca ngamandla aphakathi nendawo: Hlosa phakathi kuka-64% no-76% wesilinganiso esiphezulu senhliziyo yakho (i-Max HR).
• Uma uzivocavoca ngamandla aphezulu (ukuqina okukhulu): Zibekele ukushaya kwenhliziyo okuphezulu (i-Max HR) okuphakathi kuka-77% no-93%.

Kungani i-Heart Rate Reserve ibalulekile?

Lena akuyona inombolo nje kuphela. Isho lukhulu ngempilo yakho.

Ucwaningo olulodwa olwenziwa kwabesilisa luthole ukuthi, esikhathini esiyiminyaka engama-30, labo abane-reserve yesilinganiso senhliziyo esiphansi (HRR) ngesikhathi sokuzivocavoca babenengozi ephezulu yokufa kwenhliziyo ngokuzumayo . Kulolo cwaningo, amadoda ane-HRR ephakathi kwama-beats angu-17 no-85 ngomzuzu ayenengozi enkulu kakhulu yokufa kwenhliziyo ngokuzumayo kunalawo ane-HRR engaphezu kwama-beats angu-85 ngomzuzu. Lokhu kubonisa ukuthi i-HRR ibaluleke kangakanani, akunjalo?

Iyini i-reserve enhle yokushaya kwenhliziyo?

Kunzima ukusho inani elilodwa "elihle" ngalokhu elisebenzela wonke umuntu, ngoba liyahlukahluka kumuntu nomuntu. Kodwa into ebaluleke kakhulu okufanele uyikhumbule ukuthi uma inani le-HRR liphakeme, kuba ngcono.

Ezinye izindaba ezinhle ukuthi kungakhathaliseki ukuthi uneminyaka emingaki, ukuvivinya umzimba njalo kungathuthukisa ukugcinwa kwenhliziyo yakho (HRR).

Ukugcinwa kwesilinganiso senhliziyo (HRR) kuyindlela enhle yokukala izinga lakho lokufaneleka komzimba futhi kukusize uthole indawo efanele yokushaya kwenhliziyo yakho yokuzivocavoca kwakho. Kodwa uma uvilapha kakhulu ukwenza zonke izibalo, kukhona enye indlela elula yokukala ubukhali bokuzivocavoca kwakho. Kubizwa ngokuthi "ukuhlolwa kokukhuluma."

• Uma ukwazi ukukhuluma ngenkathi uzivocavoca (ngisho nomusho owodwa noma emibili), unamandla aphakathi nendawo.
• Uma unenkinga yokukhuluma ngenkathi uzivocavoca, noma ungakwazi ukusho amagama ambalwa, unamandla amakhulu.

Womabili la mazinga angaphakathi kwendawo yakho yokushaya kwenhliziyo eqondiwe.

Umyalezo oya nawo ekhaya: Khumbula ukufinyeza!

Kulungile, ngakho-ke kusukela kulokho esikuxoxile, ngithemba ukuthi unombono omuhle mayelana ne-Heart Rate Reserve. Okokugcina, khumbula lokhu:

• Umkhawulo wesilinganiso senhliziyo (HRR) umehluko phakathi kwesilinganiso senhliziyo yakho esiphezulu (i-Max HR) kanye nesilinganiso senhliziyo yakho yokuphumula (i-RHR).
• Uma inani lakho le-HRR liphezulu, kulapho ukuqina komzimba wakho wenhliziyo nemithambo yegazi kuba ngcono khona.
• Ziningi izinto ezithinta izinga lokushaya kwenhliziyo yakho, okuhlanganisa ubudala, izinga lomsebenzi, imithi oyiphuzayo, kanye nemizwa.
• Ungakwazi ukubala i-HRR yakho bese uthola izinga lokushaya kwenhliziyo elifanele lokuzivocavoca.
• Ukuba nenani eliphezulu le-HRR kungasiza ekunciphiseni ingozi yokuma kwenhliziyo ngokuzumayo.
• Ukuzivocavoca umzimba kungathuthukisa i-HRR yakho.
• Uma unenkinga yokubala, sebenzisa "isivivinyo sokukhuluma" ukuze uthole ukuthi uvivinya kangakanani umzimba wakho.

Ngakho-ke, sithemba ukuthi lolu lwazi luzokusiza unakekele impilo yenhliziyo yakho. Inhliziyo enempilo ingamandla amakhulu empilweni enempilo!

` Ukubhukha Izinga Lenhliziyo, Ukubhukha Izinga Lenhliziyo, Izinga Lenhliziyo, Ukuvivinya Umzimba, Impilo Yenhliziyo, Izinga Lenhliziyo Eliphezulu, Izinga Lenhliziyo Lokuphumula