Isibonisi sokushaya kwenhliziyo esisebenzayo sisiza ukuhlola ukuthi umzimba uwuthola ngokwanele kangakanani umthwalo. Uma uhlala umphoqa ukuthi asebenzele ukugqoka, ngeke kube khona nzuzo kuleyo mfundo yokufunda, kunalokho, uzozilimaza. Kulesi sihloko, sizobheka ukuthi izinga lokushaya kwenhliziyo kufanele libe yini lapho usebenza kumuntu onempilo, ukuthi yini ekuthintayo nokuthi ungayikala kanjani kahle.
Kungani inhliziyo yakho ishaya ngamandla uma ugijima
Ucabanga ukuthi kungani ishaya ngamandla uma ugijima, futhi kungani inhliziyo yakho ishaya ngamandla? Into ukuthi ngesikhathi sokuvivinya umzimba, umuntu uhlangabezana nesidingo esikhulayo somoya-mpilo. Njengoba wazi, lokhu kokugcina kungena kuwo wonke amaseli omzimba kanye negazi, elijikeleza ngenxa yomsebenzi wesicubu senhliziyo. Ngakho-ke, lapho nje umsubathi eqala ukugijima, uchungechunge lwezinqubo luqala:
- Imisipha idinga amandla engeziwe ne-oxygen eyengeziwe ukuze isebenze kahle;
- Inhliziyo iqala ukushaya ngamandla;
- Izinga lokujikeleza kwegazi liyakhula;
- I-Metabolism iyathuthuka, amaseli athola ukondleka, umzimba uhlangabezana namandla amaningi okuqhubeka uphila ngaphansi kwengcindezi.
Ukushaya kwenhliziyo okuvamile nokushaya kwenhliziyo (kumuntu onempilo kuvame ukuqondana) ngesikhathi semidlalo kusilinganiso se-120-140 beats ngomzuzu. Kufanele kuqondwe ukuthi umzimba ngamunye ungowomuntu ngamunye, ngakho-ke, ukuphambuka kuvamile, okubhekwa njengokujwayelekile.
Ngendlela, izinga lokushaya kwenhliziyo ngenkathi ligijimela abesilisa nabesifazane lihlukile kancane, kepha, ngokuvamile, akufanele leqe i-75% yomphumela ekuphumuleni - amabhithi angama-60-80 ngomzuzu.
Odokotela abaningi bathambekele ekukholweni ukuthi ngumsubathi kuphela onganquma ukuthi yini ukushaya okujwayelekile lapho egijima kwabesilisa nabesifazane. Ukuze enze lokhu, kufanele abale ijubane lakhe (ngokunethezeka ngangokunokwenzeka kuwe), lapho engakhefuzeli khona, ephefumula ngokulinganayo ngamakhala akhe, emelana kalula kule modi, okungenani isigamu sehora. Ngokushesha nje lapho isimo sesitholakele, linganisa isilinganiso sokushaya kwenhliziyo yakho usebenzisa i-monitor rate monitor noma ngesandla bese ufunda inani elivelayo njengenkambiso yomuntu ngamunye
Kukhona ifomula ekusiza ukuthi ubale isilinganiso sokushaya kwenhliziyo okusemandleni akho, kepha kusebenza kuphela kubantu abasha abangaphansi kweminyaka engama-30. Ukubala ukuthi i-pulse kufanele ibe yini ngesikhathi nangemuva kokugijima, amadoda kufanele asuse iminyaka yawo kusuka ku-220, abesifazane kusuka ku-196. Isibonelo, kowesilisa oneminyaka engama-30 ubudala, umkhawulo ophezulu uba ukushaya okungu-190 ngomzuzu.
Uma izinga lokushaya kwenhliziyo yakho lidlule inani eliphakeme ngenkathi usebenza, kufanele uye esinyathelweni, wehlise ukushaya kwenhliziyo yakho, bese uqhubeka kuphela. Uma ungaphezu kweminyaka engama-30, phindaphinda umphumela ngokulingana kusuka ku-0.5 kuye ku-0.8 (uma umdala, inamba iba nkulu).
Lapho umuntu engazilungiselele ngokwanele ngokomzimba, izinga lokushaya kwenhliziyo yakhe lizokwehla kakhulu ngesikhathi sokugijima, ngakho-ke abaqalayo kufanele balungele iqiniso lokuthi kuzodingeka bahambe kakhulu ekuzivocavoca umzimba. Ukuze wehlise izinga lokushaya kwenhliziyo, kufanele wehlise ijubane, ushintshele ekuhambeni ngezinhlanga, bese ubamba umoya. Ngemuva kokubuyiselwa okuphelele kokuphefumula, ungabuyela ekusebenzeni. Khumbula, ukugijima ngesilinganiso senhliziyo ephezulu kuyingozi empilweni yakho.
Yini ethinta ukushaya kwenhliziyo?
- Ukhuluphele ngokweqile;
- Ubudala;
- Imikhuba emibi - utshwala nokubhema;
- Ukushisa komoya;
- Isimo se-psycho-ngokomzwelo somsubathi.
Lapho ubala isilinganiso sakho ngazinye, qiniseka ukuthi ucabangela lezi zici.
Izindawo zokushaya kwenhliziyo
Ukuze uqonde ukuthi iyini indawo esebenza ngokushaya kwenhliziyo, udinga ukucacisa umqondo uqobo. Ngakho-ke, ukushaya kwenhliziyo kungukushaywa kwesigqi kwezindonga zemikhumbi lapho ukugeleza kwegazi kwenzeka khona. Phakathi kokushaya kwenhliziyo okuvamile nokuphumula komkhawulo ongaphezulu we-pulse, lapho umzimba usemkhawulweni wamandla awo, kunezindawo ezingama-5 zokushaya kwenhliziyo. Banquma ukuqeqeshwa nokuqina kwempilo yomdlali.
- Indawo Yokuqina Ephansi - Ukushaya kwenhliziyo kwe-115-120 beats / min. Izinga elihle labaqalayo;
- Indawo ephansi noma yokufaneleka - Ukushaya kwenhliziyo kwe-120-135 beats / min. Ukuqeqeshwa okunjalo kupompa ukukhuthazela kahle, futhi, futhi, kuyisilinganiso senhliziyo esifanele lapho kugijimela ukushisa amanoni;
- Indawo ye-Aerobic - 135-155 bpm Ukuzivocavoca okunjalo kuqeqesha amakhono omzimba we-aerobic.
- Indawo ye-Anaerobic - 155-175 bpm Ukugijimela endaweni enjalo kusiza ukukhulisa amandla wejubane, wephula amarekhodi azuzwe ngaphambilini;
- Indawo ebomvu - 175-190 - indawo umthwalo esiphezulu kanye nokusebenza. Abagijimi abangochwepheshe kuphela abavumela ukuqeqeshwa okunjalo. Kuma-amateurs, aphikisana ngokweqile, ngoba uma ehlelwe kahle, angadicilela phansi impilo.
Ungalinganisa kanjani?
Ngemuva kwesikhashana, sizobheka ukugijima ngesilinganiso senhliziyo esiphansi, ubuhle nobubi, kepha manje, ake sikhulume ngokuthi singalinganiswa kanjani kahle. Unezindlela ezimbili: ezandla nezomshini.
- Kumodi yezandla, kuzodingeka ume bese ubeka iminwe emibili entanyeni yakho lapho kudlula khona umthambo we-carotid. Bukela imizuzwana engu-15 ewashini bese ubala inani lamabhithi ngalesi sikhathi. Isibalo esivelile siphindaphindwa ngo-4.
- Indlela yokwenza ifaka ukusetshenziswa kwamagajethi. Kuneziqaphi zesilinganiso senhliziyo esuselwa esihlakaleni, ezinganembile kangako, futhi lezo ezinezintambo zesifuba - zinembe kakhulu. Lawa madivayisi azowenza wonke umsebenzi ngokwawo. Bazobala ukushaya kwenhliziyo yakho kukho konke ukujima, badwebe igrafu enemibala, bakutshele ukuthi waphambuka kuphi futhi nini kokujwayelekile. Sincoma ukuthi uthole iwashi lokugijima elinomqaphi wokushaya kwenhliziyo - nakanjani ngeke uzisole ngokuthenga okunjalo!
Ngakho-ke, sithole ukuthi isilinganiso sokushaya kwenhliziyo esiphezulu lapho kusebenza kwabesilisa nabesifazane sithathwa kanjani njengesamukelekayo, sathola nokuthi singalinganiswa kanjani kahle. Manje, ake sikhulume ngomqondo onjengokushaya kwenhliziyo okuphansi.
Ukugijima ngesilinganiso senhliziyo esiphansi
Lolu uhlobo oluhle kakhulu lomthwalo womzimba, lapho kungekho khona indlala ye-oxygen, umsebenzi wemisipha wokugqoka, ukucindezeleka kohlelo lwezinhliziyo. Umqali cishe ngeke akwazi ukugijima ngokushesha ngenhliziyo ephansi, kuzofanele aqeqeshe kakhulu futhi kanzima. Qala ngokuzilolonga okuhamba kancane, uhambe kakhulu. Khulisa kancane ijubane nesivinini sakho, khulisa umthwalo, qiniseka ukuthi izinga lokushaya kwenhliziyo yakho aligxumi.
Khumbula, indawo ephansi yokushaya kwenhliziyo isendaweni engu-110-130 bpm. Ngendlela, ilungele ukushiswa kwamafutha, ukukhuthazela, ukukhuthazwa kwezempilo.
Vele, awukwazi ukuba ngumpetha wama-Olimpiki kule ndawo, ngasendleleni, lokhu kuyinkinga enkulu, kepha kuvumela abagijimi be-amateur ukuthi bathole okuhle kakhulu ekusebenzeni!
Ukushaya kwenhliziyo okuvamile
Manje usuyazi ukuthi wehlise kanjani izinga lokushaya kwenhliziyo yakho ngenkathi usebenza, futhi yini ibanga elilungile lenhloso yakho. Ekupheleni kwendatshana, ake sikhulume ngokuthi yikuphi ukushaya kwenhliziyo okufanele kulandelwe, ngokwehlukana, kwabesifazane nabesilisa. Ngakho-ke, ake siqale.
Kwabesifazane
Khumbula, ngaphansi kokuzikhandla ngokomzimba, isilinganiso esivamile senhliziyo yabobulili obufanele sisuka ku-118 kuye ku-137 bpm. Leli ibanga elilungile lokugcina ukwakheka, ukuthuthukisa impilo, kanye nokupompa imisipha kalula. Futhi kungenxa yezinkomba ezinjalo lapho ukugijimela ukunciphisa umzimba kuba okuphumelela kakhulu.
Uma uhlangabezana nokuphefumula okuncane, ukuphefumula okuncane, ubuhlungu ohlangothini lwakho lokunene, noma ingcindezi eyengeziwe, thatha izinyathelo ezisheshayo zokwehlisa ukushaya kwenhliziyo yakho.
Okwabesilisa
Ucabanga ini, kufanele kube yini ukushaya kwenhliziyo lapho kugijima ama-40 endodeni, inqobo nje uma iphilile ngokuphelele? Ububanzi bucishe bufane nobesifazane - kusuka ku-114 kuye ku-133 bpm. Ukuzivocavoca ngaleli jubane kuthuthukisa impilo, kuhlalise ukulala, futhi kuvuselele imetabolism esebenzayo. Umthwalo onjalo uthathwa njengolinganiselayo, ukusetshenziswa okuphelele komoya-mpilo (Mpc) kanye nokushaya kwenhliziyo ngesikhathi sokugijima kuhlala ngaphakathi kwemikhawulo ejwayelekile, umzimba awutholi ukucindezeleka, ngenkathi uqeqesha ngokuzikhandla, imisipha ishuba, nokukhuthazela kuyakhula.
Ngaphezu kwazo zonke izinzuzo ezisobala zezempilo zokugijima, khumbula i-nuance eyodwa ebaluleke kakhulu - ukugijima kuvuselela ukukhiqizwa kwama-endorphin - ama-hormone enjabulo. Lokhu kusho ukuthi ukuqeqeshwa kuthuthukisa imizwa, kuthuthukisa inhlalakahle. Ukwazi ukuthi i-pulse kufanele ibe yimalini ngenkathi isebenza, uzohlala ulawula umthwalo, uzokwazi ukwandisa izidingo ngokukhaliphile, futhi, lapho-ke, uzokwamukela ngokushesha isignali yokwehluleka.
Manje uyazi ukuthi iyiphi i-pulse ongagijimela kuyo ukuze uthole okuhle kokuzivocavoca kwakho - sikufisela inhlanhla nempilo enhle!
