Isibali Sokushaya Kwenhliziyo Okuphezulu

Ukushaya kwenhliziyo kwakho okuphezulu okuqagelwayo, izindlela ezimbalwa

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Isibali Sokushaya Kwenhliziyo Okuphezulu

Ukushaya kwenhliziyo kwakho okuphezulu kubeka umkhawulo wokubalwa kwezindawo zokuqeqesha. Ayikho indlela eyodwa ephelele, ngakho lesi sibali sikhombisa izilinganiso eziningi eziqinisekisiwe — okudumile Haskell-Fox 220 − iminyaka, izibalo ezinembe kakhulu zikaTanaka noNes, nendlela kaGulati eyenzelwe abesifazane — kanye nesilinganiso sazo. Sebenzisa umphumela njengesisekelo sezindawo zokushaya kwenhliziyo, kodwa khumbula ukuthi ukuphakama komuntu kuyahluka ngo-10–20 bpm; ukuhlolwa kokushaya kwenhliziyo okufanele kuphela okunembe ngokuphelele.

Izindlela ziqagela kuphela ukushaya kwenhliziyo okuphezulu futhi zingaba phansi noma phezulu ngo-10–20 bpm kumuntu ngamunye. Indlela edumile ethi 220 − iminyaka ilula kodwa inembe kancane kunazo zonke; uTanaka noNes bathembeke kakhulu kuyo yonke iminyaka. Ukuhlolwa kokushaya kwenhliziyo okuphezulu okwengamelwayo elabhorethri noma enkundleni kuphela indlela enembe ngokuphelele.

Indlela yokufunda umphumela wakho

Funda i-MHR njengophahla, hhayi umgomo okumele uwufinyelele. Umsebenzi wayo omkhulu ukumisa amazoni akho okuqeqesha: yiphindaphinde ukuze uthole umzamo olula (cishe 50–70% ye-MHR) nonzima (cishe 70–85%). Umuntu oneminyaka engu-30 one-MHR engu-190 bpm uzilolonga kalula cishe 95–133 bpm futhi kanzima cishe 133–162 bpm. Njengoba i-MHR yehla ngokuguga, yibale kabusha njalo eminyakeni embalwa. Faka inombolo kuzibali ze-Heart Rate Zone ne-Target Heart Rate ze-CaloNote ukuze ibe yimikhawulo enembayo.

Indlela yokusebenzisa lesi sibali sezinga eliphezulu lokushaya kwenhliziyo

Khetha ubulili bakho, bhala iminyaka yakho ngeminyaka bese ucindezela ukubala — i-MHR yakho elinganiselwe ivela ngokushesha nge-bpm, ngaphandle kokubhalisa. Ithuluzi likhombisa amafomula amaningana eceleni kwendawoyinye: i-Haskell-Fox (220 − iminyaka), i-Tanaka (208 − 0.7 × iminyaka), i-Nes (211 − 0.64 × iminyaka) kanye, kwabesifazane, i-Gulati (206 − 0.88 × iminyaka), kanye nesilinganiso sazo ukuze ube nenombolo eyodwa elinganisiwe yokubhekisela.

Isayensi engemuva kwezinombolo

Izinga eliphezulu lokushaya kwenhliziyo lehla ngokuguga ngoba isilawuli sokushaya kwenhliziyo siyaphola futhi siphendula kancane ku-adrenaline — cishe ukushaya okukodwa ngonyaka, futhi yilapho okuvela khona u-220 − iminyaka. Leli fomula elidala likhumbuleka kalula kodwa liqagela ngokweqile kwabasha futhi liqagela ngaphansi kwabadala, liphosisa ngaphezu kwe-10 bpm kwabaningi. I-Tanaka (208 − 0.7 × iminyaka) ne-Nes zihambisana kangcono namasampula amasha amakhulu, kanti i-Gulati yatholakala ngokukhethekile kwabesifazane, abamjiko wabo uhluka kancane.

Imikhawulo namathiphu asebenzayo

Wonke amafomula ayisilinganiso sabantu, ngakho i-MHR yakho yangempela ingaba ngaphezulu noma ngaphansi kwesilinganiso ngo-10–20 bpm — izakhi zofuzo, ukuqina komzimba nosayizi womzimba konke kuyayishintsha. Ukuhlolwa kokuzivocavoca okuphezulu ngaphansi kokwengamela, noma ukubuka isicongo kumonitha yebhande lesifuba ngesikhathi sezikhawu ezinzima, kunembe kakhulu kunokubala. Ama-beta-blocker neminye imithi yenhliziyo yehlisa i-MHR ngokuphawulekayo, ngakho beka phambili iseluleko sikadokotela kunanoma yiliphi ifomula. Ukuze ujule kakhulu, ihlanganise nesibali se-VO2 max se-CaloNote bese ubhala imisebenzi yakho yokuzivocavoca kanye nedatha yenhliziyo yakho ku-app ye-CaloNote.

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