Kusambira kwa mtima kumakhala kusiyana pakati pa kupuma kwa mtima kwa munthu ndi kupitirira kwa mtima . Ndilo kuchuluka kwa miyeso yamtima yomwe mungathe kuona kwa munthu, pakati pa otsika kwambiri ali ndi mpumulo komanso apamwamba kwambiri omwe angakwanitse kupyolera mwa kuyesa.
Malo osungirako amtima amagwiritsidwa ntchito kuwerengera kayendedwe kabwino ka mtima ndi dongosolo la Karvonen.
Pofufuza, malo osungira mtima amapezeka poyerekeza bwino ndi galimoto (VO2R) poyesa kuchita masewera olimbitsa thupi pogwiritsa ntchito mphamvu zosiyana siyana.
Komanso:
- HRR
- HR (Max) - HR (Mpumulo)
Malo otetezeka a mtima amagwiritsidwa ntchito kuti azitha kuchita masewera olimbitsa thupi
Mapulani a Karvonen amagwiritsa ntchito nambala yosungiramo mtima pamtima asanawerengere kuchuluka kwa mtima kwa chiwerengero cha chiwerengero cha chiwerengero cha mitima yoyenera. Muyenera kudziwa kupuma kwa mtima wanu mwakutenga mimba yanu choyamba mutadzuka ndipo musanachoke pabedi. Ndiye muyenera kudziwa kukula kwa mtima wanu, zomwe zingatheke kuchotsa zaka makumi awiri (220) (Karvonen Formula) kapena 206.9 - (0.67 x zaka) ndi ndondomeko yosinthidwa. Izi sizingakhale zolondola ngati muli ndi chikhalidwe chabwino cha aerobic kwa msinkhu wanu, ndipo othamanga angagwiritse ntchito njira zina kuti adziwe kuchuluka kwake kwa mtima.
Ndili ndi ziwerengero ziwirizi, Karvonen Formula ndi: Kuchita masewera olimbitsa thupi HR =% mwachindunji chachikulu (HR Max - Mpumulo wa HR) + Mpumulo wa HR.
Nthawi yapakati ndi malo osungira mtima, omwe amachulukitsidwa ndi chiwerengero cha malingaliro ofunika kwambiri, ndiyeno kupuma kwa mtima kumaphatikizidwanso mmbuyo.
Ngati mukufuna kuchita masewera olimbitsa thupi,% ya zolinga zowonongeka ndi CDC ndi 50% mpaka 70%
Kuchulukitsa Chiwerengero cha Mtima Wanu
Kuchuluka kwa mtima wa mtima kumakhala zaka zambiri komanso kumakhala kovuta kusintha ndi kuchita masewera olimbitsa thupi, ndipo zotsatira zake ndi zochepa chabe.
Zomwe zimapangitsa kuti chiwerengero cha mapiritsi a mtima chiziwonongeke ndikuti muwonjezere kwambiri mwa kuchepetsa kupuma kwa mtima . Kukula kwa mtima kumakhala kochepetsedwa ndi kuwonjezeka kwa thupi la mtima, ngakhale kuti kunyamula mopitirira muyeso kungachititse kuwonjezereka kwa kanthawi kochepa kwa mtima wopuma.
Pofuna kukwaniritsa malo osungiramo mtima pamtima, njira yaikulu ndiyo kuchepetsa mtima wopuma mwakumanga thupi labwino ndi zinthu monga kuyenda mofulumira , kuthamanga, kuthamanga, njinga zamoto ndi zina zolimbitsa thupi. Cardio imeneyi imayambitsa mapapo ndi mtima ndipo nthawi zonse zimagwira mtima kumanga mtima.
> Zotsatira:
> Tanaka H, Monahan KD, Zisindikizo DR. Kuthamanga kwa mtima kwakukulu kwa zaka zakale kumabwerezanso. Journal ya American College of Cardiology . 2001 Jan; 37 (1): 153-6.
> Swain, DP. "Kuchuluka kwa mphamvu zamagetsi zolemba mankhwala: zosinthika". Masewera a Masewera . 2000 Jul; 30 (1): 17-22.
> Zavorsky, GS. "Umboni ndi njira zothetsera kusintha kwa msinkhu wa mtima ndi chipiriro maphunziro ndi tapering". Masewera a Masewera. 2000 Jan; 29 (1): 13-26.
> Jackson, Andrew S. "Kuwerengera Chiwerengero cha Mtima Wakale: Kodi Ndi Ubale Wofanana?" Med Sci Sports Exerc . 39 (5): 821, May 2007.