Kusinthasintha Kowonongeka kwa Treadmill ndi Kuonjezera Kuwonjezera Mphamvu Kuchokera Momwe Mumayambira Mumtima
Makina othamanga mtima ndi othamanga mtima amawoneka pa makina ambiri ochita masewera olimbitsa thupi kuphatikizapo zikondwerero zopangira mapepala, alangizi othandizira, komanso mabasiketi. Phunzirani momwe mungagwiritsire ntchito izi kuti mupeze bwino.
Kusiyanitsa kwa mlingo wa mtima woyang'anira ndi kuthamanga kwa mtima kumaphatikizapo:
- Kuwunika kwa Mtima : Wopalasula wokhala ndi mtima wopima mlingo amawerengera kuchuluka kwa mtima wako mwa kugwirizana ndi mapuloteni otsekemera pamsewu kapena pamsana. Zimakupatsani deta koma sizitsata ntchito yanu.
- Kuwunika kwa mtima : Kuthamanga kwa mtima kumatanthauza kukula kwa ntchito yanu mwa kulamulira kuchuluka kwa msinkhu wanu. Kufulumira ndi kutsika kudzasintha malingana ndi kuchuluka kwa mtima wanu kuti mupitirize kuchitapo kanthu pa mlingo wofunikirako kuti mupambane.
Chifukwa Chimene Muyenera Kugwiritsa Ntchito Treadmill With Heart Rate Control
Kuti mupeze masewera olimbitsa thupi, ndikofunika kuti muyambe kuchita masewera olimbitsa thupi. Mukufuna kuthamanga kwa mtima wanu pamlingo woyenera kwa nthawi yaitali. Ngati chiwerengero cha mtima wanu chikukwera kwambiri, ntchito yanu ikhoza kukhala yopanda phindu. Ngati ndizochepa kwambiri, simukupeza ubwino wathanzi.
Ndicho chifukwa chimodzi mwa njira zogwirira ntchito zolimbitsa thupi ndi kufufuza ndi kuyendetsa chiwerengero cha mtima wanu. Izi ndi zoona makamaka pakuyesetsa zolinga za mtima. Kaya mukufuna kukhetsa mapaundi angapo, phunzitsani mpikisano wothamanga , kapena kungodzimva nokha, kuphunzitsidwa kwa mpweya ndi kuyendetsa mtima kungakuthandizeni kuti muzichita masewera olimbitsa thupi.
Mankhwala othandizira pazitsulo ndi mafilimu opanda mphamvu
Pali njira ziwiri zowunikira chiwerengero cha mtima wanu, popanda waya opanda nzeru.
- Kudula Mankhwala : Mapulogalamu opangira tizilombo toyambitsa matenda amafunika kugwiritsira ntchito masensa omwe ali pambali. Zimakhala zovuta kuyenda, ndipo sizingatheke kuti muthamange. Kuphatikizira pazitsulo zolakwika ndizolakwika poyendayenda ndikulefuka.
- Zosayendetsa Wopanda Zingwe : Ndi mphamvu zopanda zingwe, mumagwirizanitsa chifuwa chanu pamtima, chomwe chimapangitsa kuti mtima wanu ukhale wotsegula. Izi zimathandizanso kuti mukhale ndi mtima wochita masewero olimbitsa thupi.
Kulowa m'deralo
Sally Edwards, wolemba "Heart Rate Monitor Guidebook," akukambirana za kufunika kwa maphunziro a chigawo cha mtima . Zimagwira anthu othamanga zaka 20 komanso azaka 70 omwe ali ndi vuto la mtima. Cholinga chake ndi kulowa m'dera linalake lachangu, lomwe liri ndi mapindu osiyana. Kuthamanga kwa mtima m'madera onse ndi chiwerengero cha kukula kwa mtima wanu, komwe kumasiyana ndi zaka. Mukhoza kuyang'ana tchati chachindunji cha mtima kuti muwone zomwe zili pamtima pa msinkhu wanu. Amadziŵika m'madera asanu othamanga mtima:
- Malo Okhala ndi Moyo Wathanzi : 50 peresenti mpaka 60 peresenti ya chiwerengero chanu cha mtima wanunthu. Iyi ndi malo otetezeka, okonzeka bwino omwe amapezeka mosavuta. Iyi ndiyo malo abwino kwambiri kwa anthu omwe ayamba kuchita masewera olimbitsa thupi. Malo awa awonetsedwa kuti athandize kuchepetsa mafuta a thupi , kuthamanga kwa magazi, ndi cholesterol.
- Malo otentha : 60 peresenti mpaka 70 peresenti ya mlingo wanu wapamwamba kwambiri wa mtima. Chigawochi chimapindulitsa chimodzimodzi monga malo abwino a mtima, koma ndizowonjezereka kwambiri ndipo zimayaka mafuta ochulukirapo. Chigawochi chimapindula kudzera mwachangu chakuyenda mofulumira kapena phokoso lochedwa.
- Malo a Aerobic : 70 peresenti mpaka 80 peresenti ya chiwerengero cha mtima wanu waukulu kwambiri. Chigawochi chidzakuthandizani kusintha mtima wanu ndi kupuma komanso kulimbitsa mtima wanu. Zimatheka kupyolera mu kuyendetsa bwino.
- Malo Oletsedwa a Anaerobic : 80 peresenti mpaka 90 peresenti ya mlingo wanu wapamwamba kwambiri wa mtima. Awa ndi malo okwera kwambiri omwe amapezeka kudzera mu "kutentha" kothamanga.
- Malo a Redline : 90 peresenti mpaka 100 peresenti ya chiwerengero chanu cha mtima wanunthu. Malo awa ndi ofanana ndi othamanga kwathunthu ndipo amagwiritsidwa ntchito nthawi yophunzitsa. Malo amenewa ayenera kuyang'aniridwa mosamala ndipo angapangitse kuvulala ngati atakhala ndi nthawi yaitali.
Edwards akuwonetsa kuti mutatha kudziŵa kuchuluka kwa mtima wanu, mungayambe kukhala olimbitsa thupi pochita masewera osiyanasiyana. Inu mumalowerera mmadera amenewo kuti muwonjezere matenda anu a mtima ndi kusinthasintha zochitika zanu zolimbitsa thupi. Izi zimadziwika ngati maphunziro a chigawo cha mtima .
Zomwe Mumagwiritsa Ntchito Momwe Mumagwirira Ntchito pa Treadmill
Malinga ndi chitsanzo cha pamtunda, mukhoza kukhala ndi kuyima kwa mtima kumakhala ndi mlingo wa mtima wokhazikika, kapena mungathe kukhazikitsa nthawi yamtima, maphunziro m'madera osiyanasiyana. Mukhoza kukonza zolembera zofunikirako zomwe zimasiyanitsa mtima ndi zolinga zanu.
Mapulogalamu omwe alipo ndi kuchepetsa kuthamanga kwa mtima amasiyana. Zowonjezera mapepala zimabwera ndi pulogalamu imodzi yokha ya mtima pomwe amamwambo apamwamba angakhale ndi mapulogalamu osiyanasiyana monga mapiri, mapiri, komanso kutaya mtima kwambiri.
Pamene kutaya thupi ndikumachepetsa thanzi lanu la mtima, zonse zimagwera pamtima wanu. Kuwunika mtima wanu ndikugwira ntchito m'deralo kudzakuthandizani kuti mukhale ndi thanzi labwino komanso kuntchito kwanu. Ngati mukufuna kugulitsa zipangizo zamagetsi, ganizirani za kuyima kwa mtima.
Kugonjetsedwa kwa mtima kumakhala mphunzitsi wanu. Poyang'anira momwe mumawonera mtima wanu komanso kusintha momwe mumagwirira ntchito, mumakhalabe ndi cholinga chanu ndipo musamadzipanikize kapena mukuyesetsa. Zimatenga masewera olimbitsa mapulogalamu anu kuti mufike pamtunda woyenera.
Muyenera kuonana ndi dokotala musanayambe pulogalamu yatsopano. Angathe kukuthandizani kuti mupeze malo abwino otetezeka a mtima wanu kuti mukhale osunga.
Mukhoza kukhala ndi makina otetezera mtima pa masewera olimbitsa thupi kapena ku masewera olimbitsa thupi, kapena mungaganize kugula cholembera chokhala ndi vuto la mtima .
> Chitsime:
> Brookreson N. Kugwiritsa ntchito Kuunika kwa Momwe Momwe Mungaphunzitsire Maphunziro Okhaokha. Maphunziro a Zamankhwala a American College. https://certification.acsm.org/blog/2015/july/using-heart-rate-monitoring-for-personal-kuphunzitsa.