Thola I-Rate Your Heart Rate in Zine ezine-Intensity Intensity Zones
Sebenzisa leli shidi lokubala lokubala lokushaya kwenhliziyo ukucacisa isilinganiso senhliziyo yakho emisebenzini emine yokuzivocavoca . Sebenzisa iminyaka yakho ukuthola isilinganiso senhliziyo esilinganiselwe nesilinganiso sezinyosi ngomzuzu ngamunye endaweni: ukuqina okuphansi, ukulinganisela okulinganiselwe, amandla amakhulu kanye ne-aerobic zone.
Uma ufuna ukuthola izintambo zakho ngomzuzu nganoma yikuphi amaphesenti wezinga eliphezulu lenhliziyo, ungasebenzisa lokhu wokubala kwenhliziyo ye-target target inthanethi.
Izophinde ikubonise ububanzi besilinganiso senhliziyo okufanele ube khona ukuba ube kuyo yonke indawo yokuzivocavoca okunamandla okulinganisela-kuya ngamandla.
I-Heart Rate Zone | Intensity Low | Ukulinganisela okulinganiselwe | Indawo ye-Aerobic | Ukuqina Okunamandla | Isikhulu |
Ubudala | 50-60% | 60-70% | 70-80% | 75-85% | 100% |
20 | 97-116 bpm | 116-135 bpm | 135-155 bpm | 145-164 bpm | 194 bpm |
25 | 95-114 | 114-134 | 133-152 | 143-162 | 190 |
30 | 93-112 | 112-131 | 131-149 | 140-159 | 187 |
35 | 92-110 | 110-128 | 128-147 | 138-156 | 183 |
40 | 90-108 | 108-126 | 126-144 | 135-153 | 180 |
45 | 88-106 | 106-124 | 124-141 | 133-150 | 177 |
50 | 87-104 | 104-121 | 121-139 | 130-147 | 173 |
55 | 95-102 | 102-119 | 119-136 | 128-145 | 170 |
60 | 83-100 | 100-117 | 117-133 | 125-142 | 167 |
65 | 82-98 | 98-114 | 114-131 | 123-139 | 163 |
70 | 80-96 | 96-112 | 112-128 | 120-136 | 160 |
75 | 78-94 | 94-110 | 110-125 | 117-133 | 157 |
80 | 77-92 | 92-107 | 107-123 | 115-130 | 153 |
Leli shidi lokubala lisebenzisa ukulinganisa okulinganiselwe kweminyaka yobudala besilinganiso sakho senhliziyo esiphezulu futhi siyiphindaphinda ngephesenti lakho elikhethiwe. I-equation esetshenzisiwe ngu-206.9 - (0.67 x yobudala).
Ukuze uthole amaphesenti amaningi wezinga lentandokazi yenhliziyo, ungase ufise ukusebenzisa ifomula ye-Karvonen efuna ukuthi wazi izinga lokushaya kwenhliziyo yakho .
Uma ugqoka ibhayisikobho yokuzivocavoca noma i-smartwatch esilinganisa izinga lokushaya kwenhliziyo yakho ngokuzenzakalelayo, lokho kungenziwa kalula.
Yisiphi Isixazululo Senkokhelo Senhliziyo Yomgomo Okufanele Uyisebenzise?
Ukuze uthole izinzuzo zempilo nezempilo , kuhloswe ukuba usebenzise umthamo wokulinganisela okulinganiselwe ngamaminithi angu-30 ngosuku, izinsuku ezinhlanu ngeviki ngamaminithi angu-150 ngesonto.
Lena yindawo yokuhamba okusheshayo .
Kungenzeka ukuthi usebenze ngamandla, njengokusebenza, imizuzu engama-20, kathathu ngesonto ngesamba samaminithi angu-60 ngesonto.
Yikho okukhethayo ukuthi iyiphi indawo oyisebenzisayo, ungayixuba futhi ujabulele ukuzivocavoca umzimba ezinsukwini ezithile futhi ube namandla kwezinye izinsuku. Uzobe uqeqesha izici ezihlukene zohlelo lwakho lokuzivocavoca nokukhuthazela ngokusebenzisa ezindaweni ezahlukene ezihlosiwe.
Phakathi naleso sikhathi, ungaphuzi ukuvivinya umzimba okuphansi, njengokuhamba ngendlela elula. Kungasiza ekunciphiseni ukucindezeleka futhi kunciphise izingozi zezempilo ozoyanda uma uhlala nje uhlezi. Izinhlobo eziningi zokuzivumelanisa nezimo nokuzivocavoca amandla nazo ziyanciphisa, kepha zinezinzuzo zemisipha yakho nesimo somzimba.
- I-Heart Rate Zone Training : Funda kabanzi mayelana nezinzuzo kanye nokusetshenziswa kwezindawo zezinga lokushaya kwenhliziyo ngayinye.
- Uhlelo Lokuhamba Ngamaviki Wokuhamba Ngamasonto onke : Vary ukusebenza kwakho kulo lonke isonto ngokusebenza okuhlukile kwezinga lokushaya kwenhliziyo. Lolu hlelo lungakusiza ukuba uhlele isimiso esihle sokuthuthukisa impilo yakho.
- Izindleko ze-Heart Rate : I-Chest strap ababheki bezinga lezinhliziyo kuyindlela enembile kunazo zonke yokubona isilinganiso senhliziyo yakho njalo ngesikhathi sokuzivocavoca.
Imithombo:
UJackson, Andrew S. Ukulinganisa Ukulinganiswa Kwenhliziyo Ephezulu Kusukela Esikhathini Esidlule: Ingabe Ubudlelwane Obunembile? I-Med Sci Sports Exerc. 39 (5): 821, Meyi 2007.
Amanani Ezinhliziyo Ezibhekiswe, I-American Heart Association, 1/20/2015.
Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. "Umsebenzi Wezemvelo Nempilo Yomphakathi. Incomo Ebuyekeziwe Yabantu Abadala Abavela E-American College of Sports Medicine American Heart Association. " Ukujikeleza . 2007 Aug 1.