Pamene mukuchita masewera olimbitsa thupi, mumapindula kwambiri ndi ntchito yanu, kapena zochitika zina zamtima. Mpweya wanu wamakono ndi 50-85% pazomwe mumapikisano pamtima. Kudziwa kukula kwa mtima wanu kumakuthandizani kuyenda mofulumira kwa mitundu yosiyanasiyana ya maseŵera, ndikukutetezani kuti musadzipereke nokha, kapena kuti musadzipangitse nokha.
Pali njira zosiyanasiyana zowerengera chiwerengero chanu cha m'mitengo ya mtima, koma njira ya Karvonen ndi imodzi mwazovuta kwambiri chifukwa zimapangitsa kuti muyambe kupuma mtima. Pano ndi momwe mungagwiritsire ntchito chiwerengero chanu chachangu chamagetsi pogwiritsa ntchito njira ya Karvonen :
1. Kuyeza kupuma kwanu kwa mtima pamene mutangoyamba. Mukhoza kuchita izi mwakutenga mphindi imodzi ndikugona. Kuti mutenge mpweya wanu, ikani ziwalo ziwiri (osati thumbu) pang'onopang'ono (pa dzanja lanu, pamunsi pa thupi lanu) kapena carotid (khosi, pafupi ndi larynx). Tengani mapulaneti anu m'mawa atatu ndiyeno muwerenge mawerengedwe atatuwa kuti muyambe kupuma kwa mtima wanu. Onjezerani mawerengedwe atatu pamodzi, ndipo gawani nambalayi ndi zitatu kuti muzitha kupuma mtima, monga izi:
(72 + 76 + 74) / 3 = 74
2. Pambuyo pake, dziwani kuchuluka kwake kwa mtima . Njira yowonjezera kuti mutenge kuchuluka kwa mtima wanu ndiko kuchotsa zaka zanu kuchokera 220.
Izi ndizomwe mumawonetsa mtima wanu. Mwachitsanzo, chiwerengero cha mtima wa munthu wazaka 34 chidzakhala:
220 - 34 = 186
3. Kenaka, gwiritsani ntchito njirayi kuti mudziwe mlingo wanu wamtima:
Cholinga cha Mtima Cholinga = [(Chiwerengero cha Mtima Wambiri - Kutsegula Mtima wa Mtima) ×% Mphamvu] + Yopuma Mphamvu ya Mtima
Choncho, pogwiritsa ntchito chitsanzo pamwambapa, apa ndi momwe mungadziŵire chiwerengero cha mitima ya munthu wazaka 34 yemwe ali ndi Maximum Heart Rate 186 ndi Mpumulo wa Mtima wa 74:
Pakati pa 50% Target Mtima wa Moyo: [(186 - 74) × 0.50] + 74 = 130 bpm
Chifukwa cha mtima wa 85%: [(186 - 74) × 0.85] + 74 = 169 bpm
Kotero chiwerengero cha malingaliro amtundu wa mtima chikanakhala 130-169 bpm.
Mmene Mungadziwire Pamene Muli M'dera Lanu Lomwe Mumakonda Kulipira
Njira yabwino yowunikira chiwerengero cha mtima wanu pamene ikuyendetsa ndiyo kuvala chipangizo chowunikira pamtima. Mwamwayi, pali malingaliro ambiri othamanga mtima omwe amapezeka kwa othamanga, kuchokera ku mawindo othamanga kwa ochita masewera.
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