Ponena za kuchita masewera olimbitsa thupi ndi kulemera kwa thupi, chimodzi mwa zinthu zofunika kwambiri kuti muzimvetsera ndizomwe mukuchita. Zimakhala zovuta kwambiri kuti muyesetse kudziwa momwe mungapsere ndalama zambiri, mumapirira mofulumira, komanso ngati mukupeza nthawi yambiri yolimbitsa thupi.
Akatswiri apeza kuchuluka kwa miyeso ya mtima yomwe imakulolani kugwira ntchito molimbika monga momwe mukufunira popanda kuigwiritsa ntchito kapena, pang'onopang'ono, kuchepetsa nthawi mwa kugwira ntchito mwakhama momwe mungathere.
Zigawo za mtima zomwe zimakhala ndi chiwerengero cha mtima zimakupatsani chiyambi pozindikira momwe mukufunikira kugwira ntchito mwakhama. Kotero, kodi mumadziwa bwanji chiwerengero cha mitima yanu?
Njira imodzi yochitira zimenezi ndi kugwiritsa ntchito njira ya Karvonen, masamu a masamu omwe amakuthandizani kudziwa momwe mumayendera makilomita angapo.
Njirayi imaphatikizapo kugwiritsa ntchito mlingo wa mtima wanu (MHR) kupatula zaka zanu kuti mubwere ndi chiwerengero cha mtima. Izi zimatha monga peresenti ya MHR yanu, yomwe imakulolani kuti muwone momwe msinkhu wanu wa mtima uyenera kukhalira.
Kukhala mkati mwazitali izi kudzakuthandizani kuti muzitha kugwira bwino ntchito yanu pa cardio .
Zimene Mukuyenera Kudziwa Zokhudza Karvonen Form
Karvonen Formula ndi chimodzi mwa ziwerengero zomwe anthu ambiri amagwiritsira ntchito poyesa zowonongeka kwa mtima, koma pali zinthu zingapo zomwe zachitika m'zaka zaposachedwa.
Choyamba, mawonekedwe akale anagwiritsa ntchito chiwerengero cha 220 ngati chiwerengero chokwanira cha mtima chomwe, kafukufuku wasonyeza, ndi zolakwika.
Izo sizimaganizira kusiyana kwa mtima ndi kukula kwa mtima komwe kulipo tonsefe.
Ndipotu, tawonetsedwa kuti nthawi zonse timaganizira za anthu oyenda m'mitima ya anthu 90%. Izi zikutanthawuza kuti kugwiritsa ntchito njira 220 kumapangitsa kuti mukhale otsika kwambiri kuposa momwe mukufunira kugwira ntchito bwino.
Zaka zaposachedwapa, asayansi akhala akuyesera kukonza nambala iyi ndipo adabwera ndi Maximum Heart Rate omwe ali 206.9. Izi sizikugwirizana ndi munthu aliyense, koma zingakupatseni manambala omwe ali pafupi kwambiri ndi zenizeni.
Nkhani inanso ndi Karvonen Formula ndi yakuti kafukufuku wapeza kuti amayi ali ndi mayendedwe osiyana pamtima pochita masewera olimbitsa thupi . Izi zimasintha kachiwiri kwa amayi. Pankhaniyi, imakhala 206 - (.88 x zaka) = MHR mmalo mwa 206.9
Kuti muwone momwe izi zimagwirira ntchito pa dziko lenileni la pansi pano, pansipa pali zitsanzo ziwiri zomwe zimagwiritsa ntchito mpangidwe wa Karvonen kuti uwerengere madera oyendera mtima. Kupatula manambala omwe atchulidwa mu ndondomekoyi, mufunikanso kudziwa kupuma kwanu kwa mtima . Kuti mupeze izi, tengani mpweya wanu kwa mphindi imodzi yokha mukangoyamba kudzuka m'mawa.
Ngati simungathe kuchita zimenezo, yesetsani kutulutsa mpweya wanu mutatha mphindi 30 kapena kuposerapo. Mukhozanso kugwiritsira ntchito mlingo wa mtima kuti muwone momwe mumawonera mtima wanu.
Kwa chitsanzo choyamba, tenga mwamuna wazaka 23 wokhala ndi vuto la mtima lopumula lakumenya 65 pa mphindi. Njirayi imaphatikizapo ndondomeko yosinthidwa ya kuchuluka kwa mtima , yomwe ndi 206.9 mmalo mwa 220.
Pogwiritsa ntchito chiwerengerochi, tikhoza kudziwa mapeto a chigawo cha mtima wa munthu omwe ali ndi chiwerengero cha mtima komanso mapeto ake.
Mapeto oterewa amalingaliridwa ndi 65% a MHR, pomwe mapeto ake akulinganizidwa ndi 85% a MHR ndipo mudzawona onse awiri omwe amagwiritsidwa ntchito mu zitsanzozo.
Mchitidwe wa Karvonen wa Munthu
Yambani ndi ndondomeko zotsatirazi:
206.9 - (0.67 x 23 (zaka) = = 191
191 - 65 (kupuma kwa mtima mtima-RHR) = 126
126 * 65% (kumapeto kwa mtima woyendera mtima) OR 85% (mapeto otsiriza) = 82 OR 107
82 + 65 (kupuma kwa mtima) = 147
107 + 65 (rhr) = 172
Mawindo okwera pamtima a munthu uyu adzakhala 147 mpaka 172 akugunda pa mphindi. Kumbukirani, ichi ndi chiwerengero chokha ndipo chiyenera kukhala chosinthika panthawi yopuma.
Mchitidwe wa Karvonen wa Mkazi
Pa chochitika chotsatira mutenge mkazi wazaka 49 ali ndi mpweya wokwanira wa mpweya (RHR) wa 65.
Kumbukirani kuti kwa amayi a MHR amasintha 206 - (.88 x zaka):
206 - (.88 x 49) = 163163 - 65 (RHR) = 98
98 * 65% (kumapeto kwa mtima woyendera mtima) OR 85% (kumapeto kwake) = 64 (65%) kapena 83 (85%)
64 + 65 (RHR) = 129
83 + 65 (RHR) = 148
Mawindo okwera m'mitima yamtundu wa munthu uyu akhoza kugunda 129-148 mphindi.
Ngati masewera sali chinthu chanu, muli zambiri zogwiritsa ntchito pa Intaneti zomwe mungagwiritse ntchito, monga Target Heart Rate Calculator.
Kumbukirani kuti kuwerengera kumeneku kumadalira pazaka zazaka makumi awiri ndi ziwiri zapitazo, zomwe zingakhale zolakwika chifukwa cha zida khumi ndi ziwiri, kotero muyenera kugwiritsa ntchito zotsatira ngati chitsogozo ndikusintha chiwerengero cha mtima wanu kuti mufanane ndi Ntchito Yanu Yodziwika . Izi zikutanthauza, ngakhale kuti mukugwira ntchito mwakhama, yesetsani kuigwirizanitsa ndi nambala pakati pa 1 ndi 10 yokhudzana ndi momwe ntchitoyo ikuvutikira.
Mwachitsanzo, ngati mukuwotcha, zomwe mukuganiza kuti mukuchita zimatha kukhala pafupi ndi 3 kapena 4, mofulumira. Ngati mukumva bwino, koma mutha kulankhula, izi zikhoza kukhala mofulumira, kuzungulira Mzere 5 kapena 6.
Kuwunika Momwe Mumayendera Mumtima
Mukangoyamba kuchuluka kwa mtima wanu, mumayang'anitsitsa motani? Njira yosavuta ndiyo kugwiritsa ntchito Heart Rate Monitor . Pali mitundu yambiri ya maulendo a mtima pamtunda, ena amakhala ophweka ngati akungowonjezera mtima wanu komanso ena monga GPS kapena kutha kuwona tulo.
Zosankha zazikulu ziwiri:
- Mapulogalamu a Apple - Mutha kutenga mtima wanu popanda kuvala chifuwa cha chifuwa ndipo ulonda umawunikira ntchito yanu tsiku lonse, kukulolani kulembetsa zolembapo, kuwona momwe mwachitapo zinthu komanso kukukumbutsani kuti muime ngati mutakhala motalika kwambiri. Ikuthandizani kuti muyambe kuyimba nyimbo zanu pa iPhone, zomwe ndi zofunikira kuti muzigwira ntchito kunja. Simukuyenera ngakhale kutulutsa foni yanu, yomwe imathandiza.
- Mphamvu ya FitBit - Iyi ndi njira ina yotsatila chiwerengero cha mtima wanu popanda chifuwa cha chifuwa ndipo ndi yotsika mtengo kuposa Pulogalamu ya Apple. Mukhoza kuyang'ana zinthu zonse zofunika, masitepe, mtunda, ndi makilogalamu otentha ndi mtima wanu wothamanga, zomwe zimapangitsa kuti calories ikhale yolondola kwambiri. Izi zingagwiritsidwe ntchito poyang'anira tulo lanu usiku uliwonse, ngakhale ulonda wokha uli wochepa kwambiri.
Inde, simukusowa kuwunikira kwa mtima, koma zimathandiza kwambiri kuona nambala yakuda ndi yoyera. Izi zimakupatsani chiyeso chokwanira cha momwe mukuvutikira, zomwe zingapangitse ntchito yanu bwino bwino pakapita nthawi.
Mukamvetsetsa momwe thupi lanu limayankhira pa zochitika zosiyana siyana, m'pamene mungathe kulamulira momwe ntchitoyi ingagwiritsireni ntchito.
Zotsatira:
Tanaka H, Monahan KD, Zisindikizo DR. Kuthamanga kwa mtima kwakukulu kwa zaka zakale kumabwerezanso. J Am Coll Cardiol. 2001 Jan; 37 (1): 153-6.