Isibali Sezindawo Zokushaya Kwenhliziyo

Izindawo zakho eziyi-5 zokuqeqesha zokushaya kwenhliziyo ngeminyaka

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Isibali Sezindawo Zokushaya Kwenhliziyo

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 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.

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.

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.

Imibuzo Evame Ukubuzwa

What is a heart rate zone calculator?
A heart rate zone calculator estimates your five training zones in beats per minute based on your maximum heart rate. The zones range from light recovery to peak effort, helping you train at the right intensity for endurance, fat burning, or performance goals.
What is the Karvonen method and why enter resting heart rate?
The Karvonen method calculates zones from your heart rate reserve (max heart rate minus resting heart rate), which personalizes the result to your fitness level. Entering your resting heart rate makes the zones more accurate than using max heart rate alone.
Which heart rate zone burns the most fat?
Zone 2, roughly 60 to 70 percent of your max heart rate, uses the highest proportion of fat for fuel and is ideal for building aerobic base. Higher zones burn more total calories but rely more on carbohydrates.

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