Ungasibala kanjani isilinganiso senhliziyo sokushiswa kwamafutha?

Inani elithile labantu lizobuza lo mbuzo - yikuphi ukuxhumana okujwayelekile phakathi kwenhliziyo nokuncipha kwesisindo ngomsebenzi womzimba? Okuqondile kakhulu, futhi sizokhuluma ngakho esihlokweni, futhi sihlaziye ukubala okuku-inthanethi.

Ubudlelwano phakathi kokuqina kokuvivinya umzimba nokushaya kwenhliziyo

Isibonisi somzimba, njenge-pulse, sisebenza njengesibonisi semithwalo eyakhiwe ngoqeqesho, kuyilapho i-pulse ilingana ngqo nemithwalo - uma inesisindo esikhulu, izinga lokushaya kwenhliziyo (HR) likhuphuka.

Ungakulawula kanjani ukushaya kwenhliziyo yakho? Izici ezilandelayo zithinta ukushaya kwenhliziyo:

1. Inani lezimpinda zokuzivocavoca. Inani lokuphindaphinda lithinta ngqo ukushaya kwenhliziyo - ngokwanda kwenombolo, izinga lokushaya kwenhliziyo nalo liyakhuphuka.
2. Ukuncika kuma-amplitudes wokunyakaza. Umthwalo emzimbeni uyanda ngokwanda kokuhamba kokuhamba.
3. Ubunzima bokuzivocavoca kanye namaqembu emisipha ebambile. Ngokwanda kwesibalo semisipha esebenzayo ngesikhathi sokuvivinya umzimba, umthwalo emzimbeni wanda kakhulu, njengoba kufakazelwa ukwanda kokushaya kwenhliziyo. Futhi, ukunakekelwa okukhethekile engxenyeni yalowo oqeqeshwayo izivivinyo eziyinkimbinkimbi, lapho, ngaphezu kokubandakanya iqembu elikhulu lemisipha, ukusebenzisana kwazo okulungile nakho kuyadingeka.
4. Ijubane elisetshenzisiwe lokuzivocavoca. Kokuzivocavoca kwezemidlalo, ijubane elikhethiwe lokuvivinya umzimba livame ukudlala indima enkulu - esheshayo, emaphakathi noma ehamba kancane. Ukuqeqeshwa kwamandla, ijubane elincane lokuqeqeshwa kufanelekile, kepha ukuqeqeshwa okujikelezayo, kuyashesha.
5. Ukungezwani kwemisipha. Lapho uzivocavoca ngamakhono aphezulu omzimba wakho, ukukhathala komzimba kukhula ngokushesha emisipheni ngenxa yokushoda komoya-mpilo nezakhi zomzimba - uhlelo lwezinhliziyo lusebenza kuze kufike kumkhawulo, okuyinto embi hhayi kuphela ngalo.
6. Isikhathi "sokuphumula" phakathi kwe-reps nokusebenza. Kungazwakala kungajwayelekile, kepha ukuphumula isikhathi eside (ikakhulukazi phakathi kokuzivocavoca) kunomthelela empumelelweni yabo ezuzisa kakhulu nasekululameni kangcono komzimba. Emkhakheni wezemidlalo, kunezikhathi ezimbili zokuphumula - ukwenziwa nokusebenza.

Kushiswa amafutha kuphi?

Ngenhloso eyodwa noma enye (ukwehla kwesisindo, ukwakha imisipha), kukhona amabanga wokushaya kwenhliziyo kusuka emandleni aphezulu enhliziyo. Umkhawulo omkhulu wokushaya kwenhliziyo yi-220 beats / iminithi.

Bangamelwa ngokuya ngomdwebo ongezansi:

• Ububanzi bungu-50-55% wobukhulu - okushoyo, ukufinyela kokufudumala komzimba. Lokhu kufaka phakathi izivivinyo ezilula kakhulu, ngenxa yalokhu akusizi ukusebenzisa zona kuphela.
• Ububanzi obungu-55-65% besilinganiso - kulokhu kushaya kwenhliziyo, amaphaphu aqeqeshwa kahle futhi nesistimu yenhliziyo iyathuthuka. Kepha uma sikhuluma ngokuncipha, lolu hlu lufanele kuphela ukugcina ithoni kanye nesistimu yenhliziyo.
• Ububanzi obungu-65-75% besilinganiso esiphezulu - lokhu kushaya kwenhliziyo sekuvele kukwenza ukukhiqizwa kokugcinwa komzimba, ngaphandle kwalokho kuqale ukushiswa kwamafutha. Ukuzivocavoca okuhlangene, nakuba kuhamba kancane, kusebenza kakhulu kunabanye ekusizeni ukunciphisa umzimba.
• Ububanzi obungu-75-80 busuka kokulungile bufanele ukuqala imisebenzi ukuze "bakhe" isisindo semisipha, ngenxa ye-oxidation evelele yama-carbohydrate.
• Ububanzi obungu-85-90 busuka kokukhulu - ukuqeqeshwa okubhekiswe kulokhu okuvamile, okuyingozi kubantu abangaqeqeshiwe. Lezi zivivinyo zenzelwe abantu abanesistimu yenhliziyo ethuthukisiwe, futhi kubantu abangaqeqeshiwe, inhliziyo ingasakwazi ukubhekana nomsebenzi wayo.
• Ububanzi obungu-90-100% besilinganiso esiphezulu - ukubanjwa okufana nokushaywa okunjalo ukuthi, ngaphezu kwengcindezi eyedlulele enhliziyweni, imikhiqizo yokugaya ukudla egaywayo isuswa kabi emzimbeni. Ukusuka lapha, ngendlela, umphumela obizwa nge- "muscle burning" uqala

Ukubalwa kwesilinganiso senhliziyo sokushisa amafutha ngokwefomula kaKarvonen

Ifomula kaKarvonen ithandwa kakhulu kwezemidlalo, futhi sizoyihlaziya;

(MHR-HR ekuphumuleni) * umfutho factor + HR ekuphumuleni

Ngokusebenza, izibalo zenziwa ngokulandelayo:

1. Ukubalwa kwenhliziyo ekuphumuleni. Okokuqala, isilinganiso senhliziyo sokuphumula sinqunywa. Imvamisa, imizuzu eyi-10-15 ngaphambi kokulinganisa, kuyadingeka ukuthi ungafaki noma imuphi umsebenzi womzimba, futhi emizuzwini engu-3-5 yokuphumula ngokuphelele. Isilinganiso sithathwa ngenkathi ulele phansi futhi mhlawumbe ekuseni ngemuva kokulala. Isilinganiso senziwa ngokuqapha kwenhliziyo, noma ngesibambi sokushaya kwenhliziyo, noma ngendlela eyaziwayo yokuphenya izindawo ezithile ngesithupha. Kuyanconywa futhi ukuphinda inqubo izikhathi ezingama-2-3 kanye ezinsukwini ezingama-2-3 ukunquma isilinganiso sokushaya kwenhliziyo.
2. Ukubalwa kwe-MHR. Lesi silinganiso senziwa kusetshenziswa ifomula yeRobergs-Landwehr ukunquma ukuphambana okuphezulu eminyakeni yakho.
3. Ukunqunywa kwenqolobane yezinciphiso (HRCC). Lesi sigaba sinquma umehluko phakathi kwesilinganiso senhliziyo esiphezulu nesokushaya kwenhliziyo okuphumuzayo.
4. Ukusetshenziswa kwama-coefficients avela kumabanga abekiwe ngaphambilini. Kikho konke okushiwoyo, kusetshenziswa ama-coefficients avela ebangeni elikhethiwe, kithi ibanga lokwehlisa isisindo liyinombolo esukela ku-0.60 kuye ku-0.70. I-pulse yokuphumula ingeziwe emphumeleni.

Izibonelo zezixazululo zabo bobubili ubulili zingezansi.

Kwabesifazane

• Isilinganiso senhliziyo esiphezulu sibalwa kusukela eminyakeni yobudala - ukushaya okungama-220 / iminithi - iminyaka engama-30 = ukushaya okungu-190.
• Isilinganiso senhliziyo esiphezulu ngu-190 / iminithi.
• Ukuphumula kwenhliziyo - 70 beats / minute
• Ukubalwa kwenqolobane - 190-70 = 120.
• Ububanzi obuncane ngu-60%.
• Ifomula - (120x60) + 70 = 142.

Kwabesifazane, isilinganiso sokuphumula senhliziyo singama-60-80 beats / min, lokhu kungenxa ye-physiology. Ngaphandle kokuzivocavoca umzimba, umzimba wowesifazane uqala ukuhlupheka ngokwanda kwamandla we-pulse futhi ungaphenduka kancane kancane ube yizinkinga ezahlukahlukene zohlelo lokujikeleza kwegazi.

Okwabesilisa

Ifomula icishe ifane ngokuphelele nalokhu okungenhla, kepha kunama-nuances ambalwa:

• Ukushaya kwenhliziyo enhliziyweni yomuntu wesilisa kubuthakathaka kunokwowesifazane, ngokushaya okungaba yishumi ngomzuzu. Lesi sibalo silinganiselwa kuma-50-65 amabhithi ngomzuzu. Lokhu kungenxa yomzimba womuntu wesilisa.
• Ngenxa yephuzu lokuqala, inkomba yebanga kufanele inyuswe ngo-10-15% - kuze kufike ku-65-80%

Ngaphambi kokuqala inqubo yokuqeqesha, kubalulekile ukubonisana nodokotela wezinzwa nabanye ochwepheshe uma kwenzeka izifo ezithile. Kwi-dystonia yenhliziyo noma ezinye izinkinga zokujikeleza kwegazi, ukuvivinya umzimba kunenzuzo, kepha kuchazwe ngokusobala.

Isibali sokubala kwenhliziyo oku-inthanethi sokushiswa kwamafutha

Ukuze wenze kube lula ukubalwa kwesilinganiso senhliziyo esinconywayo sokwehlisa isisindo, kufanele usebenzise ama-calculator aku-inthanethi.

Ungayisebenzisa kanjani i-calculator eku-inthanethi?

1. Ukubalwa kwenhliziyo yokuphumula kuyabalwa.
2. Isilinganiso senhliziyo esiphezulu siyabalwa uma lokhu kungatholakali kusibali.
3. Amapharamitha aqhutshwa emigqeni ehambisanayo yokubala futhi ukubalwa kuyenziwa.
4. Ukuqedela isithombe, konke kufanele kuqhutshwe ngendlela efanele, kungakuhle ukuthi uzenzele isibalo esengeziwe

Imikhuba emihle yokushiswa kwamafutha ngenkathi isebenza

Lapho ugijima, kufanele uhambisane nalezi zinkambiso ezilandelayo:

• Izinga lokushaya kwenhliziyo elilungile uma ligijima lingu-110-120 uma umgijimi esaqala. Lapha, kufanele unamathele ekugijimeni> igxathu elijwayelekile lapho ufinyelela isiqongo sakho. Kwabaqeqeshiwe, ibanga lingu-130 kuye ku-145. "Ukuqala okuncane" kuyadingeka ekusebenzeni okujwayelekile kohlelo lokujikeleza kwegazi kanye nokwenza ngcono kwalo kancane kancane.
• Ububanzi be-anaerobic kufanele bubalwe ngokuhlukile njenge- lokhu kunikeza imiphumela esezingeni eliphakeme kakhulu.
• Ukuze uthole isithombe esiphelele nokuvivinya umzimba ngokunethezeka, kufanele usebenzise umonitha wokushaya kwenhliziyo
• Esikhathini esishisayo, kuyadingeka ukugcina izinga lamanzi lihloniphekile emzimbeni. Uma ucishe uyeka ngokuphelele ukuphuza ngenkathi ugijima, izinga lokushaya kwenhliziyo likhuphukela "kuzinkomba zesikhala" ngemiphumela emibi kakhulu ngokuzayo.
• Imvamisa, ngesikhathi nangemva kokugijima, izinga lokushisa lomzimba liphakathi kwama-38 nama-39 degrees. Lokhu kushisa kuvamile ekuqeqesheni, okuyinzuzo ngesikhathi sokubanda - ukukhuphula ngenkani noma ukugcina izinga lokushisa ngenkathi kusebenza kusiza ukululama emkhuhlaneni wegciwane noma ovamile.
• Uma unezinhlungu ohlangothini lwesisu sakho, udinga ukwenza into eyodwa kwezimbili - hlikihla isisu sakho noma wehlise ijubane lakho lokugijima. Ubuhlungu kulezi zindawo buhambisana negazi eleqile kule ndawo futhi kuyadingeka ukulisabalalisa.

Ukubala isilinganiso senhliziyo esifanele sokushisa isisindo esiningi kuyadingeka ekusebenzeni kokuzivocavoca umzimba. Ukushaya kwenhliziyo yakho kuyinkomba enkulu yokuthi ukuvivinya umzimba kwenziwa kahle nangendlela efanele.

Bukela ividiyo: a VERY ZULU VLOG. quarantine in a village (Disemba 2024).