Ngati mwakhala mukugwiritsa ntchito nthawi iliyonse, mwinamwake mumadziwa zonse zokhudza kugwira ntchito mumadera omwe mumawunikira pamtima kuti muzitha kutentha kwambiri komanso muzipeza nthawi yochulukirapo.
Gawo lalikulu la chiwerengerocho limaphatikizapo kuchuluka kwa mtima wanu (MHR). MHR yanu imatchula kufulumira kwambiri komwe mtima wanu udzakhala mu mphindi imodzi.
Chabwino, izo ndi zomveka, koma nchifukwa chiani muyenera kudziwa chiwerengero ichi?
Ngati mukugwiritsira ntchito mpweya wothamanga mtima kuti muwone bwino, mukufunikira MHR yanu.
Chinthu chofunika kudziwa ndi chakuti, pokhapokha ngati muli mu labotale komwe angakulowetseni makina, ndizovuta kuti muzindikire kuti MHR yanu ndi yolondola.
Choncho, timachita chinthu chotsatira chomwe tiyenera kudziwa.
Kwa zaka zambiri, ndondomeko yeniyeni yowerengera kuchuluka kwa mtima wanu inali: 220-zaka. Pambuyo pake, akatswiri adadziwa kuti pali vuto lalikulu ndi njirayi. Sichisonyeza kusiyana kwa mtima wa msinkhu malinga ndi zaka.
Mwina simungadziwe zimenezi, koma MHR imachepetsanso pamene tikulamba. Chifukwa chimodzi ndi chakuti chimodzi mwa zifukwa ndikuti kukalamba kumapweteka kwambiri chidziwitso cha sinoatrial, pacemaker yachibadwa ya mtima.
Ndicho chinthu chachikale chomwe sichimawerengera. Ndipotu, pali lingaliro lina lakuti kugwiritsa ntchito chiwerengero chimenecho kuwerengera mtengo wa mtima kungakupatseni manambala omwe ali kutali, mwinamwake ndi 12 kugunda kwa mphindi mmwamba kapena pansi.
Ndilo kusiyana kwakukulu.
Mwachidwi, akatswiri akhala akukonzekera molondola, operekedwa mu kafukufuku wofalitsidwa mu Journal, Medicine & Science in Sports & Exercise .
Maximum Heart Rate Formula:
206.9 - (0.67 x zaka)
Mfundo Zokhudza Maximum Heart Rate
- MHR yanu imatsimikiziridwa ndi majini anu.
- MHR nthawi zambiri imakhala yapamwamba mwa anthu ang'onoang'ono, chifukwa chake amai nthawi zambiri amakhala ndi MHR apamwamba kusiyana ndi amuna.
- Kutalika kumatha kuchepetsa MHR yanu.
- MHR ilibe kanthu kofanana ndi momwe iwe uliri woyenera ndipo sichisonyeza kukula kwa thupi lako.
- MHR yanu ikhoza kuchepa pamene mukulamba kapena ngati simukuyenera.
- MHR ikhoza kukhala yosiyana ngakhale pakati pa anthu a msinkhu womwewo ndi amuna.
- Maphunziro samasintha kwenikweni MHR yanu, ndipo ngati pali kusintha kulikonse, zikhoza kuchepetsedwa ngati zochitika za thupi lanu zowonjezera mavoti a magazi ndi stroke.
Sungani Mphamvu Yanu Yogwiritsa Ntchito MHR
Ngati mumagwiritsa ntchito chiwerengero pamwambapa, mumabwera ndi nambala yomwe ikufanana ndi kuchuluka kwa kukwapula mtima wanu kumamenya mphindi imodzi.
Pogwiritsira ntchito chidziwitsochi, mukhoza kuzindikira momwe kulimbika kugwira ntchito pamasewero olimbitsa thupi.
- Ngati mumakhala osakhala ndi zolimbitsa thupi, muyenera kugwira ntchito pafupifupi 57 mpaka 67% ya MHR yanu.
- Ngati mukugwira ntchito yochepa, muyenera kugwira ntchito pa 64 mpaka 74 peresenti ya MHR yanu.
- Ngati mwachita masewera olimbitsa thupi, muyenera kugwira ntchito pa 74-84 peresenti ya MHR yanu.
- Ngati mukuchita masewera olimbitsa thupi, muyenera kugwira ntchito 80 mpaka 100 peresenti ya MHR yanu.
- Ngati mumagwira ntchito mwamphamvu kwambiri, muyenera kugwira ntchito pa 84-94peresenti ya MHR yanu.
Chitsanzo
M'munsimu muli chitsanzo cha momwe mungagwiritsire ntchito ndondomekoyi kuti muwerenge kuchuluka kwa mtima kwa munthu amene ali ndi zaka 45:
(206.9) - (0.67 x 45) = 176 kugunda pamphindi.
Tsopano, kuti mugwiritse ntchito izo kuti muwone momwe kuli kovuta kugwira ntchito. Nenani kuti ndinu ochita masewera olimbitsa thupi, kotero mukuwombera pafupifupi 74 peresenti ndi 84 peresenti ya kuchuluka kwa mtima wanu komwe, ngati muli ndi zaka 45, ndi 176 kumenyedwa pa mphindi.
Izi zikutanthauza kuti mutha kukhala ndi chigawo choyendetsa mtima cha 130 zomwe zimagunda pamphindi pamapeto otsika ndipo mpaka 148 kugunda pamphindi pamapeto apamwamba.
Imeneyi ndi chitsogozo chokha chotsatira komanso njira yabwino yodziwira ndi nambalayi ndikuwona momwe mukugwirira ntchito mosiyana, kapena Ntchito Yanu Yodziwika.
Tchati chodziwika chomwe chikuwonetseratu chimakupatsani 1 mpaka 10 kuti mugwiritse ntchito malingaliro anu kuti mudziwe momwe mukukumverera mosiyana.
Nenani kuti mukugwira ntchito pamagetsi 148 pamphindi. Mungafanane ndi zomwezo pazomwe mukuganiza kuti mukuchita.
Mukamachita zimenezi, mutha kudziwa bwino zomwe mungathe kuchita komanso pamene mukufunika kuthamanga kapena kuchepetsa.
Chitsime:
Jackson, Andrew S. Kulingalira Kuchuluka Kwambiri kwa Mtima Wakale: Kodi Ndi Ubale Wovomerezeka? Med Sci Sports Exerc. 39 (5): 821, May 2007.