Inqolobane yezinga lenhliziyo umehluko phakathi kwesilinganiso senhliziyo sokuphumula nenani eliphezulu lenhliziyo . Kububanzi bezindinganiso zezinga lenhliziyo ongazibona ngabanye, phakathi kwalabo abaphansi kunabo bonke abaphumule futhi abaphakeme kakhulu abangayifinyelela ngokuzikhandla.
Isitoreji sezinga lenhliziyo sisetshenziselwa ukubala izindawo zokuhlola ukushaya kwenhliziyo ngefomula yaseKarvonen.
Ezicwaningweni, kutholakala ukugcina kwenhliziyo okuqhathaniswa kahle ne-oxygen storage reserve (VO2R) ngokulinganisa ukuvivinya amandla okusetshenziswa kwamandla emazingeni ahlukahlukene okuzama ukukwenza.
Obeye aziwe njengo:
- I-HRR
- HR (Max) - HR (Ukuphumula)
I-Heart Rate Reserve isetshenziselwe ukuvivinya umzimba
I- Formula yaseKarvonen isebenzisa inamba yezinga lokushaya kwenhliziyo ngaphambi kokubala amaphesenti okushaya kwenhliziyo yezinombolo eziphezulu zezinga lezinhliziyo ezibhekiswe kuzo. Udinga ukwazi ukuphumula kwenhliziyo yakho ngokuthatha into yakho kuqala emva kokuvusa futhi ngaphambi kokuphuma embhedeni. Khona-ke udinga ukwazi izinga eliphezulu lenhliziyo yakho, okungalinganiselwa ngokukhipha iminyaka yakho kusuka ku-220 (i-Classic Karvonen Formula) noma i-206.9 - (0.67 x yobudala) ngefomula ebuyekeziwe. Lokhu kungenzeka ukuthi akulungile uma unesimo esihle kakhulu se-aerobic yobudala bakho, ngakho-ke abagijimi bangasebenzisa ezinye izindlela ukuze banqume isilinganiso sabo senhliziyo esiphezulu.
Ngalezi zinombolo ezimbili, i-Formula ye-Karvonen yilezi: Ukuzivocavoca HR =% yezinhloso ezibhekiswe kuzo (HR Max - Ukuphumula kwe-HR) + Ukuphumula kwe-HR.
Isikhathi esiphakathi yisisindo senhliziyo, esandiswa yi-percentage of target intensity oyifunayo, bese izinga lokuphumula lenhliziyo libuyele emuva.
Uma ufuna ukuzivocavoca endaweni engalingani kakhulu , i-% ye-target intensity echazwe yi-CDC ivela ku-50% kuya ku-70%
Ukwandisa Indawo Yakho Yokulinganisela Inhliziyo
Ukulinganisa kwenhliziyo enkulu kakhulu kuneminyaka yobudala futhi kunzima ukushintsha ngokuzivocavoca, ngemiphumela emincane kuphela ebonwe.
Okushiwo isabelo sezinga senhliziyo ukuthi uzokwandisa kakhulu ngokunciphisa izinga lokushaya kwenhliziyo . Ukuncipha kwenhliziyo kubonakala kunciphisa ukuqina komzimba, nakuba ukuxoshwa kungaholela ekukhuleni kwesikhashana kwenani lokushaya inhliziyo.
Ukuze uzuze inqwaba yokugcina kwenhliziyo yenhliziyo, indlela elula yokunciphisa inhliziyo ngokuqinisa ukuqina komzimba ngezenzo ezifana nokuhamba okusheshayo , ukugijima, ukugijima, ukuhamba ngebhayisikili nokunye ukuvivinya umzimba. Lezi zithombe ze-cardio zinselele amaphaphu nenhliziyo futhi uma zihlanganyela njalo zakha amandla enhliziyo.
> Imithombo:
> Tanaka H, Monahan KD, Izimpawu ze-DR. Ukulinganisa kwenhliziyo enkulu okubikezelwe yobudala kubuyekezwa. Umagazini we-American College of Cardiology . 2001 Jan; 37 (1): 153-6.
> Swain, DP. "Ukubalwa kwamandla kagesi okusetshenziselwa ukuvivinya umzimba: isibuyekezo". Imithi yezemidlalo . 2000 Jul; 30 (1): 17-22.
> Zavorsky, GS. "Ubufakazi nezinqubo ezikhona zokushintsha kwenhliziyo yenhliziyo ngokuqeqeshwa nokukhuthazela". I-Med Med. 2000 Jan; 29 (1): 13-26.
> Jackson, Andrew S. "Ukulinganisa Ukulinganiswa Kwentliziyo Ephezulu Kusukela Esikhathini Esidlule: Ingabe Kubudlelwane Obuncane?" I-Med Sci Sports Exerc . 39 (5): 821, Meyi 2007.