Uma uzivocavoca, ugijima, noma ukhuphuka izitebhisi, ukushaya kwenhliziyo yakho kuyanda kakhulu, akunjalo? Futhi uma ulele, noma ubuka i-TV nje, ukushaya kwenhliziyo yakho kuzolile kakhulu futhi kuphansi. Ubuwazi ukuthi umehluko phakathi kwalezi zivinini ezimbili, ububanzi phakathi kwesivinini esincane inhliziyo yakho engahlala ngaso izolile kanye nesivinini engahamba ngaso ngomzamo omkhulu, kusho okuningi ngempilo yakho engokomzimba, ikakhulukazi ukuqina kwenhliziyo yakho? Yilokho esikubiza ngokuthi ukugcinwa kwesilinganiso senhliziyo, noma ukugcinwa kwesilinganiso senhliziyo (HRR), kwezokwelapha.
Kalula nje, kuyini i-Heart Rate Reserve (HRR)?
Lona umqondo olula kakhulu. Cabanga ukuthi inhliziyo yakho 'inenqolobane' yamandla angasetshenziswa ukwenza imisebenzi ethile.
Isilinganiso Sokubhukha Inhliziyo (HRR) = Isilinganiso Sakho Esiphezulu Senhliziyo - Isilinganiso Sakho Senhliziyo Sokuphumula
Kalula nje, umehluko phakathi kwesilinganiso senhliziyo yakho esiphezulu (isivinini inhliziyo yakho eshaya ngaso ngesikhathi sokuzivocavoca okuphezulu) kanye nesilinganiso senhliziyo yakho yokuphumula. Uma lesi sibalo siphezulu, kulapho uhlelo lwakho lwenhliziyo lufaneleka khona. Lokhu kusho ukuthi inhliziyo yakho 'inesikhala' esengeziwe sokuzivumelanisa nokucindezeleka.
Kungani izinga lokushaya kwenhliziyo yethu lishintsha ngezikhathi ezithile?
Inhliziyo yakho iyisitho esimangalisayo. Nganoma yisiphi isikhathi sosuku, kungakhathaliseki ukuthi ulele noma ugijima, isebenza ngokungayeki ukunikeza amangqamuzana emzimbeni wakho umoya-mpilo nezakhamzimba azidingayo. Izinga lokushaya kwenhliziyo yakho kufanele lishintshe kuye ngomsebenzi wakho. Kunezici eziningana ezithinta lokhu.
| Isici | Indlela ethinta ngayo izinga lokushaya kwenhliziyo |
|---|---|
| Izinga lokusebenza | Uma uzivocavoca, njengalapho ugijima, ukushaya kwenhliziyo yakho kuyakhuphuka ngoba udinga umoya-mpilo owengeziwe. |
| Ukusetshenziswa kukagwayi | Izinga lokushaya kwenhliziyo lababhemayo abaphumulayo livame ukuba phezulu. |
| Ukuphuza utshwala | Ukuphuza utshwala kungakhuphula ukushaya kwenhliziyo yakho okwesikhashana. |
| Ubudala | Njengoba sikhula, izinga lokushaya kwenhliziyo yethu eliphezulu liyehla kancane kancane. Isilinganiso sokushaya kwenhliziyo yethu asikhuphuki kakhulu ngesikhathi sokuzivocavoca njengoba kwakunjalo ngesikhathi sisebancane. |
| Izimo zezifo ezahlukahlukene | Izimo ezifana nesifo senhliziyo kanye ne-hypothyroidism zingathinta izinga lokushaya kwenhliziyo. |
| Imizwa | Uma uthukuthele noma wesaba, inhliziyo yakho ishaya ngokushesha. Uma uzolile noma ujabule, ijubane liyancipha. |
| Imithi oyithathayo | Eminye imithi yokwelapha umfutho wegazi ophakeme (isib. ama-beta-blockers) inganciphisa izinga lokushaya kwenhliziyo, kanti eminye imithi yezimo ezifana ne-asthma ingakwandisa. |
Kulungile, ngakho-ke singalibala kanjani leli nani le-HRR?
Lokhu kuyinto ongayenza ekhaya kalula kakhulu. Kunezinyathelo ezintathu kulokhu. Ake sizibheke ngasinye ngasinye.
Isinyathelo 1: Kala izinga lokushaya kwenhliziyo yakho lapho uphumula.
Lesi yisibalo sezikhathi inhliziyo yakho eshaya ngazo ngomzuzu uma uphumule, ngaphandle kokuzikhandla. Isikhathi esingcono kakhulu sokukala lokhu yinto yokuqala ekuseni, ngaphambi kokuba uvuke embhedeni . Lokhu kungenxa yokuthi umzimba nengqondo yakho kusuke kuphumule kakhulu ngaleso sikhathi. Uma uthatha lesi silinganiso ngemva kokuphuza ikhofi, ukuqala umsebenzi wosuku lwakho, nokuzizwa ucindezelekile, ngeke uthole ukufundwa okunembile.
Indlela yokulinganisa:
1. Beka iminwe yakho yokukhomba neyephakathi yesandla sakho sokunene ndawonye bese ubeka ingalo yakho yesobunxele ohlangothini lwesokudla, isithupha sakho sibheke kuwe.
2. Uzozwa ukushaya kwenhliziyo okuncane.
3. Bheka iwashi bese ubala inani lezikhathi ukushaya kwenhliziyo yakho kushaya ngazo phakathi nemizuzwana engama-30 .
4. Phindaphinda lelo nani kabili . Lelo izinga lokushaya kwenhliziyo yakho lapho uphumula (ngomzuzu).
(Isibonelo, uma ukushaya kwenhliziyo yakho kushaya izikhathi ezingu-35 ngemizuzwana engu-30, 35 x 2 = 70. Khona-ke izinga lokushaya kwenhliziyo yakho yokuphumula lingu-70 beats ngomzuzu (70 bpm)).
Isilinganiso senhliziyo yokuphumula komuntu omdala onempilo siphakathi kwama-beats angu-60 no-100 ngomzuzu. Kodwa-ke, kubantu abavivinya umzimba njalo, njengabasubathi, lesi silinganiso singaba ngaphansi kwama-40. Lokhu kuyinkomba enhle yokufaneleka kwenhliziyo yabo.
Isinyathelo sesi-2: Thola izinga eliphezulu lokushaya kwenhliziyo yakho.
Lesi isivinini inhliziyo yakho engashaya ngaso ngokuphepha ngesikhathi sokuzikhandla okukhulu. Sisebenzisa ifomula elula esekelwe eminyakeni ukuze sithole lokhu.
- Indlela elula kakhulu: 220 - iminyaka yakho = izinga eliphezulu lokushaya kwenhliziyo
Isibonelo, uma uneminyaka engu-40 ubudala:
220 - 40 = 180
Lokho kusho ukuthi izinga lokushaya kwenhliziyo yakho eliphezulu lingama-beats angu-180 ngomzuzu (180 bpm).
Le ndlela ilula kakhulu, kodwa ngezinye izikhathi ayinembile ngokuphelele. Abacwaningi bathole nendlela enembe kancane. Ingu: 207 - (iminyaka yakho iphindwe ka-0.7) . Kodwa akukho lutho olungalungile ngokusebenzisa indlela elula okukhulunywe ngayo ngenhla ekusetshenzisweni okuvamile.
Isinyathelo 3: Manje ake sibale i-HRR!
Manje sesinazo zombili izindinganiso esizidingayo. Okudingeka sikwenze nje ukuzishintsha zibe yifomula.
I-HRR = izinga eliphezulu lokushaya kwenhliziyo - izinga lokushaya kwenhliziyo eliphumuzayo
Ake sithathe isibonelo esifanayo somuntu oneminyaka engu-40 ubudala esasimsebenzisa ngaphambili.
- Isilinganiso sakhe esiphezulu senhliziyo (i-HR ephezulu) = 180 bpm
- Ake sithi izinga lokushaya kwenhliziyo yakhe ephumula (Ukuphumula kwe-HR) = 70 bpm
Ngakho-ke, i-Heart Rate Reserve yakhe yile:
I-HRR = 180 - 70 = 110 bpm
Leli nani elingu-110 lisho ukuthi inhliziyo yakhe inobubanzi bokushaya okungu-110 ngomzuzu ukwandisa isivinini sayo kusukela ezingeni lokuphumula kuya ezingeni eliphezulu lokuzikhandla.
Iyini inzuzo yokwazi leli nani le-HRR?
Lena akuyona inombolo nje kuphela. Kungaba usizo olukhulu ekuhleleni ukujima kwakho. Ungayisebenzisa ukuthola ubukhulu bokujima kwakho ikakhulukazi.
Odokotela, ikakhulukazi ezinhlelweni zokuvuselela inhliziyo, basebenzisa leli nani le-HRR ukuthola izinga lokuzivocavoca elifanele iziguli. Libizwa ngokuthi indlela kaKarvonen .
Ungasebenzisa futhi le ndlela ukuze uzibekele imigomo yakho yokuzivocavoca (i-Target Heart Rate).
Inhloso yakho yokuzivocavoca (I-Target HR) = (HRR x Ukuqina %) + Isilinganiso Senhliziyo Sokuphumula (I-HR Yokuphumula)
Cabanga ukuthi umuntu oneminyaka engu-40 ubudala one-HRR engu-110 udinga ukuzivocavoca ngamandla aphakathi nendawo , okungukuthi, ngamandla angaba ngu-60%.
1. Okokuqala phinda i-HRR ngamandla: 110 x 60% (noma 0.60) = 66
2. Manje engeza izinga lokushaya kwenhliziyo yakhe lapho ephumula kulokho: 66 + 70 = 136
Lokho kusho ukuthi, uma efuna ukuzivocavoca ngamandla aphakathi nendawo, kudingeka alondoloze izinga lokushaya kwenhliziyo yakhe ku- 136 beats ngomzuzu (136 bpm) .
Ngokuvamile, ungahlose u-50%-70% ukuze ube namandla aphakathi nendawo kanye no-70%-85% ukuze ube namandla aqinile. Lokhu kuzohluka kuye ngezinga lakho lokufaneleka kanye nemigomo.
Ingabe i-HRR ephansi iyingozi?
Manje sesiyazi ukuthi uma i-HRR iphakeme, kuba ngcono. Kusho ukuthi inhliziyo yakho iphilile futhi iphilile. Ucwaningo oluthile luthole ukuthi abantu abane-HRR ephansi ngesikhathi sokuzivocavoca, ikakhulukazi amadoda, bangase babe nengozi eyengeziwe yokufa kwenhliziyo ngokuzumayo esikhathini eside.
Kodwa asikho isidingo sokwesaba lokhu. Umyalezo obaluleke kakhulu esiwuthola kulokhu ukuthi ukuvivinya umzimba njalo kungathuthukisa impilo yenhliziyo yakho kanye ne-HRR . Kungakhathaliseki ukuthi uneminyaka emingaki, akukaze kube sekwephuzile ukuthuthukisa izinga lakho lokufaneleka komzimba.
Ngivilapha kakhulu ukwenza lezi zibalo, ayikho yini indlela elula?
Ngempela ikhona. Indlela elula kakhulu yokukala ukuqina kwakho lapho uzivocavoca yi- "Talk Test."
- Ukuqina Okumaphakathi: Uma ungakhuluma nomngane ngenkathi uzivocavoca ngaphandle kokuphelelwa umoya, unamandla aphakathi. Ungakhuluma ngemisho ephelele.
- Ukuqina Okunamandla: Uma unenkinga yokukhuluma amagama angaphezu kwamabili noma amathathu ngesikhathi uzivocavoca, unamandla amakhulu.
Le ndlela elula ivame ukusebenza kahle kakhulu ekubaleni imigomo. Ngakho-ke uma ungenawo umshini wokulandelela ukuqina komzimba noma ungenaso isikhathi sokubala, ungasebenzisa le ndlela.
Umlayezo Wokuya Nawe Ekhaya
- I-Heart Rate Reserve (HRR) umehluko phakathi kwesilinganiso senhliziyo yakho esiphezulu kanye nesilinganiso senhliziyo esiphumuzayo. Kuyisibonakaliso esihle sokufaneleka kwenhliziyo yakho.
- Uma inani le-HRR liphezulu, kulapho impilo yesistimu yakho yenhliziyo nemithambo yegazi iba ngcono khona.
- Ungakwazi ukubala i-HRR yakho bese usetha izinga lokushaya kwenhliziyo elifanele lapho uzivocavoca.
- Ukuzivocavoca njalo kunganciphisa izinga lokushaya kwenhliziyo yakho yokuphumula futhi kwandise i-HRR yakho.
- Uma unemibuzo noma ukungabaza mayelana nokushaya kwenhliziyo yakho noma ukuthi yikuphi ukuvivinya umzimba okufanele, qiniseka ukuthi ukhuluma nodokotela wakho .
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