Na'urar Lissafin Bugun Zuciya da Ake Nufi

Bugun zuciya na yankin motsa jiki na Karvonen

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bugun jininka lokacin hutawa, mafi kyau a auna lokacin farkawa

Na'urar Lissafin Bugun Zuciya da Ake Nufi

Motsa jiki a daidaitaccen bugun zuciya yana sa cardio ya fi tasiri sosai. Wannan na'urar lissafi tana amfani da tsarin Karvonen — bisa ajiyar bugun zuciyarka (mafi girma ban da bugun zuciya lokacin hutawa) — don ba da bugun zuciya a minti ɗaya ga kowane ƙarfin motsa jiki daga 50% zuwa 90%, da kuma sanannen yankin ƙona kitse na 60–70%. Domin yana amfani da bugun zuciyarka lokacin hutawa, ya fi dacewa da mutum fiye da kashi kawai na mafi girma. Shigar da shekarunka da bugun jininka lokacin hutawa don saita ingantattun manufofin yanki ga kowane motsa jiki.

Yana amfani da tsarin Karvonen kan ajiyar bugun zuciya: manufa = (mafi girma − hutawa) × ƙarfi + hutawa, tare da mafi girma ≈ 220 − shekaru. Ya fi dacewa da mutum ɗaya fiye da kashi kawai na mafi girma domin yana la'akari da ƙarfin jikinka ta hanyar bugun zuciyarka lokacin hutawa.

Yadda ake amfani da wannan na'urar lissafin bugun zuciya da ake nufi

Shigar da shekarunka da bugun zuciyar hutu, wato bugun da kake da shi lokacin nutsuwa da tsayawa, mafi daidai idan an auna da safe lokacin farkawa kafin tashi. Danna lissafa sai yankunan horonka su bayyana nan take a bugu kowanne minti, daga 50% mai sauƙi zuwa 90% mai wahala, ba tare da yin rajista ba. Auna bugun hutu ta hanyar taɓa wuyan hannu ko wuya na cikakken minti ɗaya, ko kuma ka kwafa daga agogon motsa jiki da ke bin sa cikin dare.

Yadda ake karanta da amfani da kewayonka

Kowane layi shi ne tagar bpm da za a riƙe a wannan ƙoƙari. Don warkarwa mai sauƙi ko aikin ƙona kitse, tsaya a yankunan ƙasa, kusan 50–70% na ajiyarka, inda har yanzu kake iya magana da gajerun jimloli. Don gina jimirin zuciya, hau zuwa mafi wahalar rukuni na 70–85% lokacin tazara ko gudun tempo. Duba bugun a tsakiyar motsa jiki, ko sa ɗamarar ƙirji ko agogo, sannan ka ragu ko ka hanzarta domin riƙe lambar cikin yankin da ka zaɓa.

Kimiyya bayan lambobin

Wannan kayan aiki na amfani da hanyar Karvonen wadda ta dogara kan ajiyar bugun zuciyarka: manufa = (MHR − RHR) × ƙarfi + RHR, inda MHR shi ne kiyasin mafi girmanka, kusan 220 − shekaru. Ajiya kawai bambanci ne tsakanin mafi girmanka da na hutunka, kuma shi ne ɓangaren kewayon da motsa jiki ke amfani da shi da gaske. Ɗaure yankuna ga RHR naka yana sa su zama na kai fiye da kaso na MHR kawai, domin zuciya mai ƙarfi tana buga a hankali lokacin hutu kuma ana ba ta daraja saboda haka.

Iyaka da shawarwarin aiki

Yankuna suna da kyau gwargwadon abin da ka shigar: dokar 220 − shekaru don MHR na iya kuskure da bugu goma sha biyu ga wasu mutane, kuma bugun hutu da aka auna bayan kofi, damuwa ko dare mara kyau zai nuna sama. Auna RHR cikin nutsuwa lokacin farkawa, ka tuna cewa maganin kafeyin, rashin lafiya da wasu magunguna suna motsa shi. Sake lissafi kowane 'yan makonni, domin yayin da ƙarfinka ke ƙaruwa RHR naka na sauka. Don ƙarin fahimta, haɗa shi da na'urorin lissafin Mafi Girman Bugun Zuciya, Yankunan Bugun Zuciya da VO2 Max daga CaloNote, kuma ka rubuta motsa jikinka a manhajar CaloNote.

Tambayoyin da Ake Yawan Yi

What is target heart rate and how is it calculated?
Target heart rate is the beats-per-minute range that keeps you in a chosen training intensity. This tool uses the Karvonen heart-rate-reserve method, which factors in your resting heart rate and age, giving more personalised zones than a plain percentage of maximum heart rate.
How does the Karvonen formula work?
Karvonen subtracts your resting heart rate from your maximum (about 220 minus age) to get heart-rate reserve, multiplies that by the target intensity percentage, then adds resting heart rate back. Enter your age and resting pulse and the calculator builds each training zone for you.
What heart rate is the fat-burning zone?
The fat-burning zone usually sits around 60–70% of heart-rate reserve, a moderate effort where you can still hold a conversation. It's where a high share of calories comes from fat, though higher-intensity work burns more total calories per minute.

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