Na'urar Lissafin Yankin Bugun Zuciya
Yankunanka 5 na horon bugun zuciya bisa shekaru
Ɗauki hoto, AI zai rubuta abincinka. Abinci da motsa jiki a app ɗaya.Sauke app kyautaNa'urar Lissafin Yankin Bugun Zuciya
Yankunan bugun zuciya suna raba ƙarfin horo zuwa ƙungiyoyi biyar na mafi girman bugun zuciyarka (220 cire shekaru). Yanki na 2 shi ne mafi kyau don ƙona kitse da juriya; yankuna 4–5 suna gina sauri. Ƙara bugun zuciya lokacin hutawa yana amfani da hanyar Karvonen (ajiyar bugun zuciya) wadda ta fi keɓancewa.
Yadda za ka fahimci sakamakonka
Yanki 1 (50–60%) ƙoƙari ne mai sauƙi sosai don dumama jiki da murmurewa; Yanki 2 (60–70%) shi ne sanannen yankin 'ƙona kitse' da tushen aerobik, inda har yanzu za ka iya magana; Yanki 3 (70–80%) yana gina ƙarfin aerobik. Yanki 4 (80–90%) yana horar da matakin lactate, yayin da Yanki 5 (90–100%) ƙoƙari ne mafi girma na ɗan lokaci. Yawancin 'yan wasan juriya suna cin gajiya idan suka yi kusan 80% na lokacin horo a Yankuna 1–2.
Yadda ake amfani da wannan kalkuleta na yankunan bugun zuciya
Shigar da shekarunka kawai, za a lissafta yankunan horo guda biyar nan take — ba sai ka yi rajista ba. Sanya bugun zuciyar hutu (bpm) na zaɓi ne amma ana ba da shawara: da shi, kalkuletar za ta sauya daga yankunan %HRmax masu sauƙi zuwa hanyar Karvonen wadda ta fi dacewa da kai. Domin samun daidai, auna bugun hutu da safe kafin ka tashi daga gado.
Dabarar lissafi da kimiyyar da ke bayanta
Ana ƙiyasta mafi girman bugun zuciya da 220 − shekaru, dabarar da Fox da abokan aikinsa suka shahartar a 1971. Idan ka shigar da bugun hutu, ana lissafta yankunan da hanyar Karvonen (1957): manufa = bugun hutu + (mafi girman bugu − bugun hutu) × ƙarfi. Saboda tana amfani da ajiyar bugun zuciya, hanyar Karvonen ta fi %HRmax na yau da kullum nuna ƙarfin jikin mutum.
Iyakoki da shawarwari masu amfani
220 − shekaru matsakaicin al'umma ne — ainihin mafi girman bugu na iya bambanta da ±10 bpm ko fiye, kuma magunguna irin su beta-blockers, da kafeyin, zafi da damuwa, duk suna canza bugun zuciya. Idan ka san ainihin mafi girman bugunka daga gwaji ko tsere, ka dogara da shi maimakon dabarar. Haɗa wannan kayan aiki da kalkuletocinmu na mafi girman bugun zuciya, bugun da ake nufa da VO2 max — kuma ka rubuta motsa jiki da abincinka a manhajar CaloNote.