Izinga lentliziyo yokubuyisela liyisilinganiso se-pulse esithathwa ngokushesha ngemva kokuzivocavoca okukhulu . Inkokhelo yenhliziyo yokubuyisela isetshenziswe kwezinye izivivinyo zokuzivivinya umzimba ukuze kuhlolwe ikhono lezinhliziyo zokubuya emzimbeni. Izinga lokutakula lokusinda lingasetshenziswa ukulinganisa izinga lokuzivocavoca komzimba.
Kuyini Isilinganiso Senhliziyo Yokubuyisela?
Uma uthatha amakilasi okuzivocavoca amaqembu noma usebenza e-gym , kungenzeka ukuthi wezwa abaqeqeshi bempilo babhekisela ekufikeni kwenhliziyo yokuphumula.
Ezinkampanini eziningi zokuphambuka , isibonelo, umfundisi angase akucele ukuthi uthathe izinga lokushaya inhliziyo ngemva kokuba ingxenye ekhuni yeklasi iphelile. Kodwa kungenzeka ukuthi awukwazi incazelo yokunciphisa inhliziyo yenhliziyo .
Izinga lentliziyo lokubuyisela nje lilinganisa izinga lakho lokushayela emva kokuzivocavoca. Abanye ochwepheshe bezempilo bayibheka njengengozi ye-heart-post. Inombolo ye-pulse isetshenziselwa izizathu ezahlukene ezilungiselelweni ezahlukene.
Esikoleni sokufaneleka, ungase uthathe isilinganiso senhliziyo sokutakula emaminithini angu-3-5 emva kokuzivocavoca ukuqinisekisa ukuthi inhliziyo yakho ilulame kahle. Abafundisi abaningi bezinhlelo zokuqeqeshwa kweqembu bazocoma ukuthi ulethe izinga lokuphenya lokunciphisa ngaphansi kwezibhamu eziyi-100 ngomzuzu ngaphambi kokuthi uphume ngebhayisikili yakho, isibonelo, noma uhambe phansi ukuze ululame.
I-rate yenhliziyo yokubuyisela isetshenziselwa ukuvivinya umzimba okuthandwa njenge- YMCA Submaximal Step Test. Ngesikhathi sokuhlolwa komzimba, i-exerciser isinyathelo phezulu futhi sehla ebhokisini le-12-intshi ngesilinganiso sezinyathelo ezingu-24 ngomzuzu.
Isivivinyo sithatha imizuzu emithathu. Izinga lentliziyo yokubuyisela lilinganiswa ngomzuzu owodwa ogcwele ngokushesha ngemva kokuhlolwa.
Izinga lentliziyo yokubuyisela akufanele lisetshenziswe njengendlela yokulinganiswa komzimba kubantu abasebenzisa imithi ethinta izinga lenhliziyo.
Ingabe Inhliziyo Yami Yokubuyisela Ilinganisela Okuhle?
Ngakho wazi kanjani ukuthi izinga lokushaya kwenhliziyo yakho livamile?
Njengomthetho jikelele, izinga lokunciphisa inhliziyo eliphansi lokulandela ukuvivinya umzimba ngamandla kungcono. Emasethweni omzimba (njengesikole sokuzivocavoca) abaqeqeshi bathanda ukubona izinga lezinhliziyo zakho liwela ngaphansi kwezibhamu eziyi-100 ngomzuzu emaminithini amathathu okuqala emva kokuzivocavoca.
Ekuvivinyweni kokuvivinya umzimba , abahlengikazi bathanda ukubona ukunciphisa kwenhliziyo okungenani okungu-12 beats ngomzuzu ngomzuzu wokuqala emva kokuzivocavoca uma isiguli simile nokunciphisa ukushaya okungu-22 ngomzuzu uma isiguli sihlezi.
Kukhona futhi amashadi wezinga lokushaya kwenhliziyo elisetshenziselwa ukuhlola izinga lakho lokuzivocavoca. Uma wenza ukuhlolwa kwesinyathelo se-YMCA, ungaqhathanisa izinga lokushaya kwenhliziyo yakho kumanani adweliswe kulezi zhadi:
- Ishadi Lesiko Senhliziyo Senhliziyo Yokubuyisela
- I-Heart Rate Rate Ishadi Labesifazane
Indlela Yokuthuthukisa I-Heart Heart Rate
Uma isilinganiso senhliziyo yakho sokutakula asiphansi kakhulu ngendlela ongathanda ukuba sibe ngayo, kunezinto ezimbalwa ongayenza. Okokuqala, ungavele ulinde izinsuku ezimbalwa. Uma ukhathele ikakhulukazi, uma ngabe ube ne-caffeine emini noma uma ungahlali kahle, izinga lakho lenhliziyo lingase libe liphakeme kunejwayelekile.
Kodwa uma uqaphela ukuthi okuthunyelwe kwakho kokusebenzisa isilinganiso senhliziyo ngokuvamile kuphakeme, ungase ufune ukukhuluma nodokotela wakho . Ezimweni eziningi, udokotela wakho angancoma ukuthi uthuthukise izinga lakho lokuzivocavoca ukuqeqesha inhliziyo yakho ukuthi ilulame ngempumelelo.
Kodwa udokotela wakho angabuye abukeze umlando wakho wezempilo noma uncoma uphenyo olwengeziwe ukuze ubone ukuthi kungani inhliziyo yakho iphezulu.
Imithombo:
Nate Brookreson. I-American College of Sports Medicine. I-ACSM Certification. "Ukusebenzisa i-Heart Rate Monitoring Yokuqeqeshwa Komuntu siqu." Julayi 2015.
Umkhandlu waseMelika Wokuzivocavoca. Ukuhlolwa Kwezempilo. I-Manual Coach Manual. 2013