Uma kuziwa ekuzivocavoca nasekulahlekeni kwesisindo, esinye sezici ezibaluleke kakhulu okufanele usiqaphele ukuqina kwakho. Yeka ukuthi usebenza kanzima kangakanani ukuthola ukuthi mangaki amakholori oshisayo, ukuthi usakha kanjani ukukhuthazela masinyane, nokuthi ngabe uthola isikhathi esiningi kakhulu emsebenzini wakho wokuzivocavoca.
Ochwepheshe baye bahlola ubuhle obuhle bezinhliziyo zenhliziyo ezikuvumela ukuba usebenze kanzima njengoba udinga ngaphandle kokuwunqoba noma, ngakolunye uhlangothi, ukuchitha isikhathi ngokusebenza kanzima ngangokunokwenzeka.
Lezi zindawo ezibhekene nenani lezinhliziyo zinikeza iphuzu lokuqala ukuthi ucabanga ukuthi kunzima kangakanani ukusebenza uma usebenza. Ngakho-ke, uthola kanjani izinkomba zezinga lenhliziyo yakho?
Enye indlela yokwenza lokho kusetshenziswa i-The Karvonen Formula, ifomati ye-mathematical ekusizeni ukuthi unqume indawo yakho yokukala yenhliziyo.
Ifomula ihilela ukusebenzisa izinga lokushaya kwenhliziyo yakho (MHR) ekunciphiseni iminyaka yakho ukuze ufike ebangeni lesilinganiso senhliziyo. Lokhu kuphelela njengephesenti le-MHR yakho, okukuvumela ukuba ubone ukuthi izinga eliphezulu lenhliziyo yakho liphakeme kangakanani noma liphansi.
Ukuhlala ngaphakathi kwalolu hlu kuzokusiza ukuthi usebenze kangcono ngesikhathi sokusebenza kwakho kwe- cardio .
Okufanele Ukwazi Nge-Formula KaKarvonen
I-Karvonen Formula ingenye yezibalo ezithandwayo kakhulu ezisetshenziselwa ukuhlola izindawo zokushaya kwenhliziyo, kodwa kunezinkinga ezimbalwa eziye zabonakala eminyakeni yamuva.
Okokuqala, ifomula endala isetshenziswe inombolo engu-220 njengesilinganiso senhliziyo esiphezulu esiphezulu, okuyinto, ucwaningo oluye lwaboniswa, luvele lungalungile.
Akuthinti ukungalingani ngobukhulu benhliziyo kanye namazinga enhliziyo ekhona kithi sonke.
Eqinisweni, kuboniswe ukuthi kuncishiswa njalo izindawo zokushaya kwenhliziyo kubantu abangu 90% abafundela. Lokhu kusho ukuthi ukusebenzisa i-formula e-220 kuzokunikeza izinkomba ezingaphansi kwenhliziyo kunokuba udinga ukusebenza kahle.
Eminyakeni yamuva, ososayensi baye bazama ukulungisa le nombolo futhi bafika nge-Maximum Heart Rate engu-206.9. Lokhu okwamanje ngeke kuhambisane nomuntu oyedwa, kodwa kungakunika izinombolo eziseduze nakweqiniso.
Enye inkinga nge-Karvonen Formula yukuthi ucwaningo lithole ukuthi abesifazane banesimo esiphezulu senhliziyo yokuzivocavoca . Lokhu kuphinda kushintshe ifomula yabesifazane. Kulokhu, kuba ngu-206 - (.88 x yobudala) = i-MHR esikhundleni se-206.9
Ukuze ubone ukuthi konke lokhu kusebenza kanjani emhlabeni wangempela wangempela, ngezansi kukhona izibonelo ezimbili ezisetshenziswa i-Formula kaKarvonen ukubala izindawo zokushaya kwenhliziyo. Ngaphandle kwezinombolo ezibalulwe kwifomula, kuzodingeka futhi ukwazi izinga lokushaya kwenhliziyo yakho . Ukuze uthole lokhu, thatha impumputhe yakho ngomzuzu owodwa ogcwele uma uqala ukuvuka ekuseni.
Uma ungeke ukwazi ukwenza lokho, zama ukuthatha impumputhe emva kokuphumula imizuzu engu-30 noma kunjalo. Ungasebenzisa futhi umlenze wokushaya kwenhliziyo ukulandelela izinga lokushaya kwenhliziyo yakho.
Ukuze uthole isibonelo sokuqala, thatha indoda eneminyaka engu-23 ubudala ngenani lokuphumula lenhliziyo lama-beats angu-65 ngomzuzu. Leli fomula lihlanganisa nokubalwa okubuyekeziwe kwesilinganiso senhliziyo esiphezulu , esingama-206.9 esikhundleni se-220.
Ukusebenzisa lokhu kubalwa, singakwazi ukuthola ukuphela okuphansi kwalendawo yezinga lenhliziyo yomuntu kanye nokuphela okuphezulu.
Ukuphela okuphansi kubhekwa cishe ngo-65% we-MHR, kanti ukuphela okuphezulu kubhekwa ngo-85% we-MHR futhi uzobona kokubili lawo maphesenti asetshenziswe kulezi zibonelo.
I-Karvonen Formula yoMuntu
Qala ngefomula elandelayo:
206.9 - (0.67 x 23 (yobudala) = 191
191 - 65 (ukuphumula kwenhliziyo-RHR) = 126
126 * 65% (ukuphela okuphansi kwenqamu yenhliziyo) OR 85% (ukuphela okuphezulu) = 82 OR 107
82 + 65 (ukuphumula kwenhliziyo) = 147
107 + 65 (rhr) = 172
Indawo yokulinganisa inhliziyo yenhliziyo yalowo muntu izoba yizinsimbi ezingu-147 kuya ku-172 ngomzuzu. Khumbula, lokhu kungukulinganisa kuphela futhi kungahle kudingeke ukuba kwenziwe kahle ngesikhathi sokusebenza.
I-Karvonen Formula Yomfazi
Esikhathini esilandelayo uthathe owesifazane oneminyaka engu-49 ubudala onesilinganiso senhliziyo sokuphumula (RHR) esingama-65.
Khumbula, kubesifazane i-MHR ishintshela ku-206 - (.88 x yobudala):
206 - (.88 x 49) = 163163 - 65 (RHR) = 98
98 * 65% (ukuphela okuphansi kwenkaba yenhliziyo) OR 85% (ukuphela okuphezulu) = 64 (65%) noma 83 (85%)
64 + 65 (RHR) = 129
83 + 65 (RHR) = 148
Indawo yokulinganisa kwenhliziyo yalomuntu kuyoba yizintambo ezingu-129-148 ngomzuzu.
Uma izibalo akuyona into yakho, kunezinqwaba zokubala oku-intanethi ongayisebenzisa, njenge-Calculator Rate Rate Calculator.
Khumbula ukuthi lokhu kubalwa kuncike kumfomu we-220-ubudala, ongalungile ngokushaya okungu-12, ngakho-ke kufanele usebenzise imiphumela njengesiqondiso futhi ulungise izinga lokushaya kwenhliziyo yakho ukufanisa ukuqhutshelwa kwakho okuveziwe . Lokhu kusho ukuthi, noma ngabe usebenza kanzima kangakanani, zama ukuwufanisa nenombolo ephakathi kuka-1 no-10 mayelana nokuthi umsebenzi lowo unzima kangakanani.
Isibonelo, uma ushisa, ukuzikhandla kwakho okubonakalayo kungase kube ngu-3 noma 4, ijubane elikhululekile. Uma unomuzwa wokuphefumula kancane kodwa usengakhuluma, lokho kungase kube ijubane elilinganiselwe, elizungeze iNqanaba 5 noma 6.
Ukuqapha Isilinganiso Senhliziyo Yakho
Uma uthola isilinganiso senhliziyo yakho, uyibheka kanjani? Indlela elula ukusebenzisa i- Heart Rate Monitor . Kunezinhlobonhlobo eziningi zezinga lokushaya kwenhliziyo ngaphandle lapho, ezinye zilula njengokunikeza nje ukushaya kwenhliziyo yakho nabanye ngokunye okwengeziwe njenge-GPS noma ikhono lokulandelela ukulala kwakho.
Izinketho ezimbili ezinkulu:
- I-Apple Watch - Ungakwazi ngempela ukuthola isilinganiso senhliziyo yakho ngaphandle kokugqoka isigqoko sesifuba futhi i-watch ithatha umsebenzi wakho usuku lonke, ikuvumela ukuba urekhode ukusebenza, ulandele ukuthi ungaki izinyathelo ozithathile futhi ukhumbuze nokuthi ume up uma uhlale isikhathi eside kakhulu. Ibuye ikuvumela ukuthi ulawule umculo wakho ku-iPhone yakho, okuyimfuneko yokusebenza ngaphandle. Awudingi ngisho nokukhipha ifoni yakho, okuyinto ehamba kahle.
- I- FitBit Charge - Lena enye inketho yokulandela izinga lokushaya kwenhliziyo yakho ngaphandle kwesibopho sesifuba futhi ishibhile kakhulu kune-Apple Watch. Ungakwazi ukulandelela zonke izinto ezibalulekile, izinyathelo, ibanga, nama-khalori ashisa kanye nesilinganiso senhliziyo yakho, okwenza amakholori atshiswe ngokunembile. Lokhu kungasetshenziselwa ukuqapha ubuthongo bakho ubusuku bonke, nakuba iwashi ngokwalo lincane kakhulu.
Yiqiniso, awudingi umlingo wokushaya kwenhliziyo, kodwa kusiza ngempela ukubona izinombolo ezimnyama nomhlophe. Lokho kukunikeza isilinganiso somgomo wokuthi kunzima kangakanani ukusebenza, okungawenza ukuthi ukusebenza kwakho kube ngcono ngokuhamba kwesikhathi.
Uma uqonda ukuthi umzimba wakho uphendula kanjani izinhlobo ezahlukene zokuzivocavoca, lapho ungakwazi ukulawula ukuthi lezo zisebenza zingakusiza kanjani.
Imithombo:
I-Tanaka H, i-Monahan KD, i-seal ye-DR. Ukulinganisa kwenhliziyo enkulu okubikezelwe yobudala kubuyekezwa. J Am Coll Cardiol. 2001 Jan; 37 (1): 153-6.