Cishe usuvele wazi ukuthi kubaluleke kangakanani ukusebenza endaweni yakho yezinga lokushaya kwenhliziyo yakho uma ufuna ukulahlekelwa isisindo kanye nenxenye enkulu yokubala okubandakanya izinga lokuphumula kwenhliziyo noma i-RHR.
Kuyini i-RHR?
I-RHR yakho ibhekisela kwinani lezinhliziyo zakho ezishaya ngomzuzu owodwa ngenkathi ephumula. Le nombolo ibaluleke kakhulu ngoba ithi okuningi mayelana nezinga lakho lokuzivocavoca.
Njengoba uqala ngokwengeziwe , i-RHR yakho izokwehla njengoba inhliziyo yakho isebenza kahle.
I-RHR yakho ingaba yinkomba yezinkinga ezinjengokucindezeleka okukhulu nokukhathala. Ungasebenzisa futhi i-RHR ukucacisa ukuthi ngabe uhamba phambili yini. Uma unezimpawu zokunqoba ngokweqile, njengokuzizwa ukhululekile futhi ukhathele, ukusebenza kabi, ukucindezeleka nezinye izimpawu, thatha i-RHR yakho nsuku zonke. Uma kungu-5 bpm ngaphezu kwe-RHR yakho evamile esikhathini esithile sezinsuku ezimbalwa, lokho kungaba isibonakaliso ukuthi udinga ukubuyela emuva.
I-RHR yakho nayo ithonywe ukubunjwa komzimba , izidakamizwa, imithi, utshwala kanye ne- caffeine .
Iyini i-RHR evamile?
I-RHR evamile ngokuvamile iphakathi kuka-70 kuya ku-72 bpm, isilinganiso esiphakathi kwama-60 kuya ku-70 bmp kubesilisa nabangu-72 kuya kwabangu-80 kubesifazane. Isizathu sokuthi siphakeme kakhulu kwabesifazane ngoba sinenhliziyo encane, umthamo wegazi ophansi ojikelezayo emzimbeni kanye namazinga aphansi e-hemoglobin.
Nakhu ukuthi izinombolo zehla kanjani:
- I-RHR encane ibhekwa njengento engaphansi kuka-60 bpm
- I-RHR evamile ibhekwa njenge-RHR phakathi kuka-60 no-100 bpm
- I-RHR esheshayo ibhekwa ngaphezu kwe-100 bpm
Uma izinga lakho lokuphumula lenhliziyo lingu-100 noma ngaphezulu kwe-BPM, lokho kungase kube uphawu lwezinkinga futhi kufanele ubone udokotela wakho.
Indlela Yokulinganisa I-Heart Heart Rate Rate
Ukuze uthathe isilinganiso senhliziyo sokuphumula, thatha impumputhe yakho ngomzuzu owodwa kuqala into yokuqala.
Uma unayo i-alamu eyokwesaba ukuthi uphapheme, thatha amaminithi ambalwa ukuze uphumule kahle futhi uvumele izinga lokushaya kwenhliziyo yakho linciphise. Ngesikhathi usalokhu ulele phansi, faka iminwe yakho yokuqala yokuqala epulpeni yakho entanyeni noma esikhwameni sakho.
Kuleli qophelo, unezinketho ezithile mayelana nokuthi zingaki izinhlanzi ozibalayo:
- Ikho yakho ingaba imizuzwana engu-6 bese iphindaphindeka ngo-10, enekhono elikhulu lokuphutha, kodwa kulula
- Ungakwazi ukubala imizuzwana engu-15 uphinde wande nge-4, okuzobe kunembile kakhulu
- Ungakwazi ukubala ukushaya ngakunye ngamasekhondi angu-30 uphinde wande nge-2
- Ungakwazi ukubala ibhande ngalinye ngamasekhondi angu-60 agcwele. Lokhu kunzima ngoba ungase ulale, kepha uma ungagxila, uzothola i-RHR enembile kakhulu.
- Yenza lokhu nsuku zonke izinsuku ezintathu futhi uthathe isilinganiso sazo zonke izilinganiso ezintathu.
Ngenkathi inembile kakhulu, akudingeki uthathe izinga lokushaya kwenhliziyo ekuseni. Uma ukwenza ngemuva kokuthi uke uhambe kancane, alale futhi uhlale isikhathi eside ngangokunokwenzeka futhi ugweme noma yikuphi i-caffeine noma yini enye engathinta izinga lakho lenhliziyo. Ngemuva kokuphumula kahle, thatha impumputhe yakho njengoba kuchazwe ngenhla, ubala izinsimbi ngomzuzu ngamasekhondi angu-6 kuya kwangu-60.
Ungathatha ukushayela kwakho entanyeni noma kusikristini sakho.
Ungacindezeli kanzima noma okungathinta inombolo oyitholayo.
Linganisa i-RHR yakho njalo
Uma usuwazi i-RHR yakho, yilinganise njalo manje ukuze ubone ukuthi wenza kanjani. Uma uzizwa ukhathele futhi ugxilile, izinga lakho lokuphumula kwenhliziyo lingabonisa lokho, indlela yomzimba wakho yokutshela ukuthi uphumule , uphumule noma wenze okuhlukile . Emisebenzini eminingi ephezulu yokusebenza ingacindezela umzimba nenhliziyo, ngakho-ke unake futhi uphinde ugcine uma ubona i-RHR yakho ivaliwe.
Umthombo:
Umkhandlu waseMelika Wokuzivocavoca. Manual ACE Personal Trainer, Edition 5. I-San Diego: Umkhandlu waseMelika Wokuzivocavoca, 2014.