Kuyeza Kwambiri Kwambiri Kungathandize Kudziwa Baseline Fitness
Zizindikiro zofunika ndizoyeso za ntchito zofunika kwambiri m'thupi. Zizindikiro zofunikira zomwe zimakhala ndi mphamvu ya magazi, kuthamanga kwa mtima, kupuma ndi kutentha, zomwe mungayembekeze kuti mwaziyeza pofufuza zaumoyo kapena pamene muli ndi vuto lachipatala. Kuwunika kwa thupi, pali zikhalidwe zina zomwe sizikusintha mofulumira koma zizindikiro zofunika, kutalika kwake ndi kulemera kwako.
Zizindikiro zofunikira kwambiri zomwe nthawi zonse zimayang'aniridwa ndi akatswiri azachipatala komanso akatswiri olimbitsa thupi ndi awa:
Kuima Kwake
Kutalika kumayesedwa poima wamtali ndi nsapato. Amagwiritsidwa ntchito kudziwa ngati ana akukula mokwanira ndikudziwa ngati anthu achikulire akuyamba kutaya mafupa, omwe nthawi zambiri amakhala okhudzana ndi matenda a mitsempha.
Thupi lolemera
Kulemera kwa thupi mu mapaundi kapena kilos ndiyeso yosavuta yomwe imakuuzani thupi lanu lonse. Kuyeza uku sikuthandiza kwambiri kuti mudziwe thupi lanu kapena mafuta omwe mumakhala nawo. Kuchuluka kwa msinkhu ndi kutalika pamodzi kungagwiritsidwe ntchito kudziwa mtundu wa thupi la munthu. Ngakhale kuti pali malire a chiwerengero cha BMI , zimapereka chiyeso chabwino cha thanzi chomwe chingakhale chokhudzana ndi kulemera kwambiri.
Kugwiritsidwa ntchito bwino kwa msinkhu ndiko kutengera kulemera kwa thupi pakapita nthawi . Zimathandizanso kuti mudziwe kuchuluka kwa kuchepa kwa madzi pambuyo pa phunziro lovuta kwambiri kapena lalitali.
Kumbukirani kuti msinkhuwu sutisiyanitsa pakati pa nthenda yowonda (minofu ndi fupa) ndi mafuta.
Kugonjetsa Mtima wa Mtima
Kuthamanga mtima kwa mtima (RHR) ndi nthawi yomwe mtima wa munthu umagunda pa mphindi imodzi panthawi yopuma. Nthawi yabwino kuti muyese kupuma kwanu kwa mtima ndi m'mawa, mutagona mokwanira, komanso musanayambe kugona.
Kwa anthu ambiri, mtima umagunda mphindi 60 mpaka 80 kupuma. RHR imayamba kuwonjezeka ndi ukalamba. Zimakhalanso zochepa mu anthu oyenera, chifukwa kupirira kumapangitsa mtima kukhala wolimba kotero kuti ukhoza kupopera magazi ambiri kupyolera mu thupi ndi kusinthasintha kulikonse. Kutentha kwa mtima kumasintha pogwiritsa ntchito kufunikira kwa thupi kwa mpweya, makamaka makamaka pa nthawi yochita masewera olimbitsa thupi.
- Chiwerengero cha kupuma kwa mtima = 72 bpm
- Mpweya wamtima wokwanira wopumula = 50 mpaka 100 bpm
- Kuthamanga kwa thupi kumapuma mlingo wa mtima = 50 mpaka 65 bpm
- Wopikisano wothamanga akupuma mtima pamtima = 40 mpaka 50 bpm
Kupuma kwa Magazi
Magazi amayenda kupyolera mu thupi mu maulendo ang'onoang'ono nthawi iliyonse yomwe mtima umagunda. Kupsyinjika kwa magazi ndi mphamvu ya magazi kukankhira motsutsana ndi makoma a mitsempha pamene ikuyenda kupyolera mu thupi.
Mtima ndi mpope, ndipo pamene umagunda, umaponyera magazi m'mitsempha. Kuwomba kumeneku kumabweretsa mavuto aakulu pa makoma a mitsempha. Izi ndizozizira magazi, ndipo zimalembedwa ngati nambala yapamwamba mu kuwerenga kwa magazi. Pakati pa zipsinjo za mtima, kuponderezedwa kwa mitsempha ya mitsempha kumachepetsedwa mpaka kumapeto kwake. Uwu ndiwo matenda a magazi a diastolic, ndipo amalembedwa ngati nambala yapansi mu kuwerenga kwa magazi.
Kuthamanga kwa magazi kumayambiriro kumachenjeza za kuwonjezeka kwa matenda a mtima.
Kuthamanga kwabwino kwa magazi pafupifupi 120/80 mm Hg. Kwa omwe ali ndi vuto la magazi la 140/90 kapena apamwamba pa miyeso iwiri yosiyana ya kuthamanga kwa magazi m'kupita kwanthawi, dokotala wanu angakulimbikitseni mankhwala ndi kuchita masewera olimbitsa thupi, kusintha kwa moyo kapena mankhwala.
- Low Risk = 120/80 mm Hg kapena pansi
- Moderate Risk = pakati pa 120/80 ndi 140/90
- Kuwonjezeka Kwazidzidzidzi = 140/90 kapena kupambana pa mayeso oposa umodzi
Kutentha kwa Thupi
Kutentha thupi kwa thupi kumasiyanasiyana pang'ono kuchokera kwa munthu wina ndi mnzake ndipo kumadalira pa chiwerewere, ntchito yaposachedwapa, chakudya ndi kumwa madzi, nthawi ya masana ndi mahomoni. Malinga ndi American Medical Association, kutentha kwa thupi kumakhala kochokera pa digrii 36.5 ° Celsius mpaka madigiri 37.2.
Kutentha kwa thupi kungakhale kokwera chifukwa cha malungo kapena otsika chifukwa cha hypothermia .
Zotsatira:
MedlinePlus, Sign Signs, 1/18/2007
The American Heritage Stedman's Medical Dictionary, 2002. Lofalitsidwa ndi Houghton Mifflin Company.