Mwinamwake mukudziwa kale kufunika kogwira ntchito mu chiwerengero chanu cha m'mitima yachangu ngati mukufuna kutaya thupi ndi gawo lalikulu la kuwerengera lomwe limaphatikizapo kupuma kwa mtima wanu kapena RHR.
Kodi RHR ndi chiyani?
RHR yanu imatanthawuza kuchuluka kwa nthawi yomwe mtima wanu umagunda mu mphindi imodzi pamene mukupuma. Nambala iyi ndi yofunika kwambiri chifukwa imanena zambiri zokhudza msinkhu wanu.
Mukamakhala oyenerera , RHR yanu idzachepa pamene mtima wanu ukuyenda bwino.
RHR yanu ingakhalenso chizindikiro cha mavuto monga nkhawa kwambiri ndi kutopa. Mukhozanso kugwiritsa ntchito RHR kuti mudziwe ngati mukugwiritsanso ntchito . Ngati muli ndi zizindikiro zowonjezereka, monga kumverera nthawi zonse ndi kutopa, kutaya bwino, kupanikizika ndi zizindikiro zina, tengani RHR yanu tsiku lililonse. Ngati ndi 5 bpm pa RHR yanu yachilendo kwa masiku angapo, icho chikhoza kukhala chizindikiro choti mukuyenera kubwerera.
RHR yanu imakhudzidwanso ndi thupi , mankhwala, mankhwala, mowa ndi khofi .
Kodi RHR Yachibadwa Ndi Chiyani?
Kawirikawiri RHR imakhala pakati pa 70 ndi 72 bpm, kuchuluka kwa 60 mpaka 70 bmp mwa amuna ndi akazi 72 mpaka 80. Chifukwa chomwe icho chiri chapamwamba kwa amai ndi chifukwa chakuti tili ndi mitima yaying'ono, kutsika kwa magazi komwe kumayenda mthupi komanso kuchepetsa ma hemoglobin.
Nazi momwe manambala akusweka:
- Pang'onopang'ono RHR imadziwika kuti ndi yosakwana 60 bpm
- RHR yachibadwa imatengedwa kuti ndi RHR pakati pa 60 ndi 100 bpm
- RHR yofulumira imalingidwa koposa 100 bpm
Ngati kupuma kwanu kwa mtima kuli 100 kapena kuposa BPM, izi zingakhale chizindikiro cha vuto ndipo muyenera kuwona dokotala wanu.
Mmene Mungayesere Mpumulo Wanu wa Mtima Wotsitsimula
Kuti mutenge mpweya wanu wa mpumulo, tengani mpweya wanu kwa miniti imodzi chinthu choyamba m'mawa.
Ngati muli ndi alamu yomwe imakupangitsani kuti mukhale maso, mutenge mphindi pang'ono kuti mupumule bwino ndipo mulole kuti mtima wanu ukhale wochepa. Pamene mudakagona pansi, ikani zala zanu zoyambirira pamphuno panu kapena pa dzanja lanu.
Panthawiyi, muli ndi njira zina zomwe mungagwiritsire ntchito:
- Wanu akhoza kuwerengera masekondi asanu ndi limodzi ndikuwonjezereka ndi 10, zomwe ziri ndi zikuluzikulu zolakwika, koma ndi zophweka
- Mukhoza kuwerengera masekondi 15 ndikuchulukitsa ndi 4, zomwe zidzakhala zolondola kwambiri
- Mukhoza kuwamenya aliyense pamasekondi 30 ndikuchulukitsa ndi 2
- Mutha kuwerengera kumenyedwa kwa mphindi makumi asanu ndi limodzi. Izi ndizovuta chifukwa mungangogone tulo, koma ngati mungathe kuika maganizo anu, mupeza RHR yolondola kwambiri.
- Chitani izi tsiku lililonse kwa masiku atatu ndipo muyese miyeso itatu yonse.
Ngakhale kuti ndi zolondola kwambiri, simukusowa kupuma kwa mtima wanu m'mawa. Ngati mukuchita izi mutakhala kanthawi kochepa, khalani pansi ndikupuma kwa nthawi yonse yomwe mungathe ndikupewa tizilombo ta khofi kapena china chirichonse chomwe chingakhudze kuchuluka kwa mtima wanu. Mutatha kupumula bwino, tengani pulsi yanu monga momwe tafotokozera pamwambapa, kuwerengera ziguduli pamphindi kwa masekondi 6 mpaka 60.
Mukhoza kutenga mapira anu pamutu panu kapena pamtanda wanu.
Musamangokakamiza kwambiri kapena zomwe zingakhudze nambala yomwe mumapeza.
Pezani RHR yanu nthawi zonse
Mukadziwa RHR yanu, yesani izi nthawi ndi nthawi kuti muwone momwe mukuchitira. Ngati mumatopa ndi kupsinjika mtima, kupuma kwanu kwa mtima kumangokuwonetsani, momwe thupi lanu limakuuzani kupumula, kumasuka kapena kuchita zosiyana . Kuwonjezera pa kugwira ntchito mwamphamvu kumalimbikitsa thupi ndi mtima, choncho mvetserani ndi kubwerera ngati muwona kuti RHR yanu ilipo.
Chitsime:
American Council pa Zochita Zolimbitsa Thupi. Buku la ACE Personal Trainer, Edition la 5. San Diego: American Council on Exercise, 2014.