Ukukala kwenhliziyo yakho yokuphumula (RHR) yinani lezikhathi inhliziyo yakho eshaya ngayo ngomzuzu ngesikhathi sokuphumula okuphelele. Kuwuphawu lokuqina komzimba njengoba izinga lakho lokuphumula kwenhliziyo lizokwehla njengoba inhliziyo yakho iqina ngokwengeziwe ngokuqeqeshwa kokuzivocavoca kwe-aerobic. Isilinganiso senhliziyo esiphumule sokuphumula sibonisa ukuqina okungcono kubantu abaqeqeshelwa kwezemidlalo noma uhlelo lokuqeqeshwa kodwa kungase kube nokunye ukubaluleka kubantu abangenalo ngokomzimba.
Nanka amanye amaqiniso ngale namba:
- Amayunithi we-RHR ayizintambo ngomzuzu (bpm).
- Abantu abadala abanezinga eliphakeme lokuzivocavoca bangase babe nenhliziyo yokuphumula engezansi kwezingu-60 kanti abanye abagijimi bokukhuthazela abalingani banesilinganiso senhliziyo sokuphumula esingaphansi kuka-40.
- Isilinganiso senhliziyo sokuphumula sabantu abadala singama-60 kuya ku-80 bpm.
- Isilinganiso sokulinganisela kwenhliziyo yabantu abadala sokuphumula singama-60 kuya ku-100 bpm, kodwa sihlotshaniswa nezingozi zezempilo ezikhulayo ezihlanganisa isifo se-metabolic ekupheleni okuphezulu kwalolu hlu.
- I-heart rate yokuphumula ephakeme ye-80 bpm nangaphezulu ingaba yinkomba yokwehla kwengozi yempilo kanye nezingozi zonke zokufa, ngokusho kwezifundo. Ingozi ibonakala kakhulu uma izinga lokushaya kwenhliziyo lihamba ngaphezu kwe-90 bpm.
- Ukuphumula kwenhliziyo kungathinteka yimithi. Abavimbela i-Beta banganciphisa izinga lokushaya kwenhliziyo yakho ngezansi kwe-60.
- Isilinganiso senhliziyo esiphansi sokuphumula kubantu abangagcini ngokomzimba kuthiwa i-bradycardia. Uma ungazivocavoti futhi ube ne-RHR ephansi ngezimpawu zokuzondeka noma ukuphefumula, kufanele uxoxe ngalokhu nodokotela wakho.
Indlela Yokulinganisa I-Heart Heart Rate Rate
Ukukala kwenhliziyo yakho yokuphumula kumele kuthathwe kuqala ekuseni, ngaphambi kokuphuma embhedeni. Thatha impumputhe yakho imizuzwana engu-60. Udinga idivayisi ebala amasekhondi-sebenzisa isitophuwashi sefoni yakho yeselula noma uhlelo lokusebenza lewashi noma iwashi noma ukubukela okunesandla sesibili noma obonisa imizuzwana.
Kukhona izinhlelo zokusebenza ezifana ne- Azumio Instant Heart Rate esebenzisa i-flash efonini yakho ephathekayo ukuze athathe ukushayela kwakho. Amanye amaqembu wokuzivocavoca kanye nama-smartwatches anezinzwa zenhliziyo ye-LED ezilinganisa izinga lokuphumula kwenhliziyo yakho noma isilinganiso senhliziyo yakho ngokufunwa.
Okushiwo Inhliziyo Yakho Yokuphumula Yisho
Ukuvivinya umzimba okunamandla , njengokugijima noma ukuhamba ngebhayisikili, kunethonya elikhulu ekunciphiseni izinga lokushaya kwenhliziyo. Ukuzivocavoca umzimba okufana nokuhamba okusheshayo kunomthelela omncane. I-RHR iyancipha njengoba imisipha yenhliziyo iba namandla futhi ikwazi ukukhipha igazi elingaphezu kwenhliziyo ngayinye. Umzimba udinga ukushaya izinhliziyo ezincane ukupompa inani elifanayo legazi. Uma izinhlanzi zenhliziyo yakho zibuthakathaka, kudinga ukushaya izikhathi ezingaphezulu ukupompa inani elifanayo legazi.
Ukuvuselela Ukuzivocavoca Nokuxoshwa
Abagijimi bavame ukuqapha i-RHR yabo ukucacisa ukuthi sebephiliwe ngokugcwele emsebenzini wokusebenza noma uhlanga. Bayazi i-RHR yabo evamile futhi bayigada ukuze babone ukuthi ibuyela emuva evamile ngemva kosuku noma ngaphezulu.
Isilinganiso senhliziyo sokuphumula esiphakeme sibonakaliso sokwedlula ngaphezulu. Ukukala kwenhliziyo yakho yokuphumula kungahle kuphakanyiswe izinsuku ezilodwa noma ngaphezulu ngemuva kokuzikhandla okukhulu kokukhuthazela, njengokugijima umjaho we-10K noma ukuhamba nge-marathon yehafu. Ungase ubambezele omunye umsebenzi wokusebenza kanzima kuze kube yilapho ukuphumula kwenhliziyo yakho yokuphumula kubuyele ekubalukeni kwayo okujwayelekile.
Abaqaphi bokuziqhenya kanye nezinhlelo zokusebenza ezirekhodile ukuphumula izinga lokushaya kwenhliziyo nsuku zonke zingasebenzisa leyo datha ukukunikeza isaziso mayelana nokuthi usukulungele yini omunye umsebenzi onzima. Uma ungatholakali ngokugcwele, bangase batuse ukusebenza kokukhanya okukhulu kunalokho.
Izwi elivela
Ukuphumula kwenhliziyo yakho kuyinombolo ewusizo yokwazi nokuqapha uma uqala uhlelo lokuzivocavoca. Njengoba abenzi bezingcingo zokugqoka abanomzimba abengeziwe befaka ukutholakala kwezinga lenhliziyo, ngeke nakudingeka uthathe impulane yakho ukuyilandela. Kodwa-ke, kuwukuhlakanipha ukuhlola ukushayela kwakho ngezindlela ezimbalwa ukuqinisekisa ukuthi ibhande lokuzivocavoca noma ama-detectors we-pulse smartwatch asebenza kahle.
> Imithombo:
> Yonke Isilinganiso Senhliziyo (Pulse). I-American Heart Association. I-http: //www.heart.org/HEARTORG/Conditions/More/I-HeartandStrokeIzindaba /All-About-Ukuqala-Ukuze-Pulse_UCM_438850_Article.jsp#.WXU9V4jyvmZ.
> Liu X, Luo X, Liu Y, et al. Ukuphumula kwenhliziyo nenengozi ye-syndrome ye-metabolic kubantu abadala: i-dose-response response meta-analysis of study studies. Acta Diabetologica . 2016; 54 (3): 223-235. i-doi: 10.1007 / s00592-016-0942-1.
> I-Zhang D, i-Shen X, i-Qi X. "Ukuphumula kwenhliziyo nenhlanhla yonke kanye nokufa komzimba kubantu abaningi: ukuhlaziywa kwe-meta." I-CMAJ . 2015 Nov 23. pii: cmaj.150535. [I-Epub ngaphambi kokuphrinta]