Uma ngabe uchithe noma yisiphi isikhathi sokusebenzisa umzimba, cishe uyazi zonke ngokusebenza endaweni yakho yezinga lokushaya kwenhliziyo ukuze ushise amakholori amaningi futhi uthole okuningi ngesikhathi sakho sokuzivocavoca.
Ingxenye enkulu yaleyo sibalo ihilela isilinganiso sakho senhliziyo esiphezulu (MHR). I-MHR yakho ibhekisela esilinganisweni esisheshayo lapho inhliziyo yakho izobe khona ngomzuzu owodwa.
Kulungile, lokho kunengqondo, kodwa kungani udinga ukwazi le nombolo?
Uma usebenzisa umlenze wokushaya kwenhliziyo ukulandelela amandla akho, nakanjani udinga i-MHR yakho.
Into ebalulekile okumele uyiqaphele ukuthi, ngaphandle uma usendaweni yokubhubhisa lapho kungakuthola khona kumishini, kunzima ukuthola ukunemba kwe-MHR yakho.
Ngakho-ke, senza into elandelayo engcono kakhulu yokwenza ukuqagela okunolwazi.
Iminyaka eminingi, ifomula evamile yokubala izinga lokushaya kwenhliziyo yakho laliyi: 220 ubudala. Ekugcineni, ochwepheshe babona ukuthi kunenkinga enkulu ngaleyo ndlela. Akubonakali umehluko wenkokhelo yenhliziyo ngokweminyaka yobudala.
Ungase ungaqapheli lokhu, kodwa i-MHR empeleni iyancipha njengoba sikhula. Esinye sezizathu ukuthi esinye sezizathu ukuguga empeleni kuphazamise isidleke se-sinoatrial, i-pacemaker yemvelo yenhliziyo.
Yilokho ifomula endala engacabangi. Eqinisweni, kukhona ukusikisela okunye ukuthi ukusebenzisa lelo fomula ukubala isilinganiso senhliziyo kungakunika izinombolo ezihambayo, mhlawumbe ngokushaya okungaphezulu kwezingu-12 ngomzuzu phezulu noma phansi.
Lona igebe elikhulu.
Ngenhlanhla, ochwepheshe baye bafaka ifomula enembile kakhulu, enikezwa ocwaningweni olwanyatheliswa kuyi- Journal, Medicine & Science in Sports & Exercise .
I-Formula Yakho Yokulinganisela Inhliziyo Ephezulu
206.9 - (0.67 x yobudala)
Amaqiniso Ngomthamo Wakho Wenhliziyo Ephezulu
- I-MHR yakho inqunywa ngamagciwane akho.
- I-MH ivame kakhulu kubantu abancane, yingakho abesifazane bavame ukuba ne-MHR ephakeme kunamadoda.
- I-altitude inganciphisa i-MHR yakho.
- I-MHR ayinandaba nokuthi ukhona kanjani futhi ayibonakali izinga lakho lokuzivocavoca.
- I-MHR yakho ingancipha njengoba ukhula noma uma ungafaneleki.
- I-MHR ingahluka ngokuphawulekayo ngisho naphakathi kwabantu abaneminyaka efanayo nobulili.
- Ukuqeqesha akuguquli ngempela i-MHR yakho, futhi uma kukhona ukuguqulwa, kungase kwehle njengoba umzimba wakho uhlangabezane nokwandisa igazi ne-stroke volume.
Ukukhipha Umthamo Wokuzivocavoca Ukusebenzisa i-MHR
Uma usebenzisa isibalo ngenhla, ufika nenani elilingana nokuthi inani elikhulu lokushaya inhliziyo yakho lizoshaya ngomzuzu owodwa.
Ukusebenzisa lolo lwazi, ungathola ukuthi kunzima kanjani ukusebenza ngesikhathi sokuzivocavoca ngokusezingeni lakho lokuzivocavoca.
- Uma uhlala phansi kakhulu ngaphandle kokuzivocavoca nhlobo, kufanele usebenze cishe ngamaphesenti angama-57 kuya ku-77 we-MHR yakho.
- Uma uhlanganyela emisebenzini encane, kufanele usebenze ngamaphesenti angama-64-74 we-MHR yakho.
- Uma uzivocavoca ngezikhathi ezithile, kufanele usebenze ngamaphesenti angama-74-84 we-MHR yakho.
- Uma uzivocavoca njalo, kufanele usebenze ngamaphesenti angu-80-91 we-MHR yakho.
- Uma usebenzisa okuningi ngamandla, kufanele usebenze ku-84-94pcent ye-MHR yakho.
Isibonelo
Ngaphansi kwalesi sibonelo sokuthi ungasebenzisa kanjani ifomula ukubala isilinganiso senhliziyo yomuntu oneminyaka engu-45 ubudala:
(206.9) - (0.67 x 45) = 176 ukushaya ngomzuzu.
Manje, ukusebenzisa lokho ngempela ukuthola ukuthi kunzima kanjani ukusebenza. Yisho ukuthi uyisivivinyo esincane, ngakho-ke udubula cishe ngamaphesenti angama-74 futhi kuya kumaphesenti angu-84 wezinga lakho lenhliziyo elikhulu, uma uneminyaka engama-45, ukushaya okungu-176 ngomzuzu.
Lokho kusho ukuthi uzoba nomkhawulo wokushaya kwenhliziyo wezintambo ezingu-130 ngomzuzu ekupheleni okuphansi futhi kuze kube ngu-148 ukushaya ngomzuzu ekupheleni okuphezulu.
Lesi yisiqondiso esijwayelekile esilandelayo futhi indlela engcono kakhulu yokuthola ngokucacile ngalezi zinombolo ukuphawula ukuthi usebenza kanzima kangakanani emazingeni ahlukahlukene wokuqina , noma ukuhlolwa kwakho okuveziwe.
Leli shidi lokuzikhandla elikubonayo likunika isilinganiso esingaba ngu-1 kuya kwezingu-10 ukuze usebenzise ngokwengqondo ukucacisa indlela ozizwa ngayo ngezinhloso ezahlukene.
Yisho ukuthi usebenza kuma-beats angu-148 ngomzuzu. Ungase ufanise lokho ezingeni elilinganiselwe esikalini sokuzikhandla.
Njengoba uqhuba ukwenza lokho, uzothola umqondo ongcono walokho ongayisingatha futhi uma udinga ukusheshisa noma wehlisa.
Umthombo:
UJackson, Andrew S. Ukulinganisa Ukulinganiswa Kwenhliziyo Ephezulu Kusukela Esikhathini Esidlule: Ingabe Ubudlelwane Obunembile? I-Med Sci Sports Exerc. 39 (5): 821, Meyi 2007.