Uma usebenzisa umzimba wakho wezinga lokushaya kwenhliziyo, uzothola izinzuzo eziningi zokusebenza kwakho, noma omunye umsebenzi we-cardiovascular. Isilinganiso senhliziyo yakho esinqunyiwe singu-50-85% wezinga eliphezulu lenhliziyo yakho. Ukwazi izinga lokushaya kwenhliziyo yakho kukusiza ukuba uhambe kahle ngezinhlobo ezahlukene zokugijima, futhi kukuvimbela ukuba ungazitholi ngokweqile noma, ngakolunye uhlangothi, ungazishiyi kanzima ngokwanele.
Kunezindlela ezahlukene zokubala indawo yakho yezinga lokushaya kwenhliziyo, kepha iKarvonen Method ingenye yezindlela eziphumelela kakhulu ngoba ibangele izinga lokushaya kwenhliziyo yakho. Nakhu ukuthi ungabala kanjani indawo yakho yezinga lokushaya kwenhliziyo usebenzisa i-Karvonen Method :
1. Kala izinga lokushaya kwenhliziyo yakho lapho uvuka kuqala. Ungakwenza lokhu ngokuthatha ukushayela kwakho ngomzuzu owodwa ngenkathi ulele embhedeni. Ukuze uthathe isisindo sakho, faka iminwe emibili (hhayi isithupha) kunoma yikuphi (ngekhanda lakho, phansi kwesithupha sakho) noma i-carotid (intamo, eduze kwe-larynx yakho). Thatha impumputhe yakho ekuseni ekuseni bese ulinganisa lezo zifundo ezintathu ukuze uthole isilinganiso sakho sokuphumula senhliziyo yakho. Engeza lezi zifundo ezintathu ndawonye, bese uhlukanisa leyo nombolo ngamathathu ukuze uthole isilinganiso senhliziyo sokuphumula, njengale:
(72 + 76 + 74) / 3 = 74
2. Okulandelayo, thola isilinganiso sakho senhliziyo esiphezulu . Ifomula elula ukuthola isilinganiso sakho senhliziyo esiphezulu ukukhipha iminyaka yakho kusuka ku-220.
Lona izinga lokushaya kwenhliziyo yakho. Isibonelo, isilinganiso senhliziyo esiphezulu somuntu oneminyaka engu-34 singaba:
220 - 34 = 186
3. Khona-ke, sebenzisa le fomula ukucacisa izinga lakho lenhliziyo elibhekiswe kulo:
I-Heart Rate Rate = [(Inani Elikhulu Lenhliziyo - Ukuphumula Inhliziyo Yenhliziyo) ×% Intensity] + Ukuphumula Inhliziyo Yesixazululo
Ngakho-ke, usebenzisa isibonelo esingenhla, nansi indlela yokubala indawo yezinga lokushaya kwenhliziyo yomuntu oneminyaka engu-34 ubudala onokulinganisela kwe-Maximum Heart Rate ka-186 ne-Resting Heart Rate ka-74:
Ukukala kwenhliziyo ye-50%: [(186 - 74) × 0.50] + 74 = 130 bpm
Ukuze uthole isilinganiso se-Heart Target esingu-85%: [(186 - 74) × 0.85] + 74 = 169 bpm
Ngakho-ke izinga lokushaya kwenhliziyo lizoba ngu-130-169 bpm.
Indlela Yokukwazi Uma Ungaphakathi Kwendawo Yakho Yokulinganisela Inhliziyo Ebhekelekile
Indlela engcono yokukala isilinganiso senhliziyo yakho ngenkathi isebenza ukugqoka idivayisi yokuqapha izinga lokushaya inhliziyo. Ngenhlanhla, kunezinsiza eziningi zokulandelela kwenhliziyo ezitholakalayo kubagijimi, kusukela ekubukeni okusebenzayo kumathrekhi womsebenzi.
Futhi ubone: