Isibali Sezindawo Zokushaya Kwenhliziyo
Izindawo zakho eziyi-5 zokuqeqesha zokushaya kwenhliziyo ngeminyaka
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Izindawo zokushaya kwenhliziyo zihlukanisa amandla okuqeqesha zibe yizigaba ezinhlanu zokushaya kwenhliziyo kwakho okuphezulu (220 ususe iminyaka). I-Zone 2 ingcono kakhulu ekushiseni amafutha nasekuqineni; izindawo 4–5 zakha isivinini. Ukungeza ukushaya kwenhliziyo uphumule kusebenzisa indlela ye-Karvonen ezimele kakhudlwana (umfutho ogciniwe wenhliziyo).
Indlela yokufunda umphumela wakho
IZoni 1 (50–60%) umzamo olula kakhulu wokufudumeza umzimba nokululama; iZoni 2 (60–70%) yizona eyaziwayo 'yokushisa amafutha' nesisekelo se-aerobic, lapho usakwazi ukukhuluma; iZoni 3 (70–80%) yakha ukuqina kwe-aerobic. IZoni 4 (80–90%) iqeqesha umkhawulo we-lactate, kanti iZoni 5 (90–100%) umzamo omkhulu kakhulu wesikhashana. Iningi labasubathi bokubekezela lizuza ngokuchitha cishe u-80% wesikhathi sokuzilolonga kumaZoni 1–2.
Indlela yokusebenzisa le khalikhuleyitha yamazona okushaya kwenhliziyo
Faka iminyaka yakho bese amazona okuzilolonga amahlanu ebalwa ngokushesha — akudingeki ukubhalisa. Ukufaka ukushaya kwenhliziyo lapho uphumule (bpm) kuyisinqumo sakho kodwa kuyanconywa: ngakho, ikhalikhuleyitha ishintsha isuka kumazona alula e-%HRmax iye endleleni ye-Karvonen eyenzelwe wena ngokwengeziwe. Ukuze uthole inani elinembile, kala ukushaya kwenhliziyo yakho yokuphumula ekuseni ngaphambi kokuvuka embhedeni.
Ifomula nesayensi engemuva kwayo
Ukushaya kwenhliziyo okuphezulu kulinganiselwa ngo-220 − iminyaka, ifomula eyaduma ngoFox nozakwabo ngo-1971. Uma ufaka ukushaya kokuphumula, amazona abalwa ngendlela ye-Karvonen (1957): okuhlosiwe = ukushaya kokuphumula + (ukushaya okuphezulu − ukushaya kokuphumula) × amandla. Ngoba isebenzisa isilinganiso esisele sokushaya kwenhliziyo, indlela ye-Karvonen ibonisa ukuqina komuntu ngamunye kangcono kune-%HRmax evamile.
Imikhawulo namathiphu asebenzayo
U-220 − iminyaka uyisilinganiso sabantu bonke — okuphezulu kwangempela kungahluka ngo-±10 bpm noma ngaphezulu, futhi imithi efana nama-beta-blocker, kanye ne-caffeine, ukushisa nengcindezi, konke kushintsha ukushaya kwenhliziyo. Uma wazi okuphezulu kwakho kwangempela ngokuhlolwa noma umjaho, themba lokho kunefomula. Hlanganisa leli thuluzi namakhalikhuleyitha ethu okushaya kwenhliziyo okuphezulu, okuhlosiwe ne-VO2 max — futhi ubhale ukuzilolonga nokudla kwakho ku-app ye-CaloNote.