Isibali Sezinga Lokushaya Kwenhliziyo Oyiwathayithayo

Amazinga okushaya kwenhliziyo endawo yokuqeqesha kaKarvonen

CaloNoteThatha isithombe, i-AI irekhode ukudla kwakho. Ukudla nokuzivocavoca ku-app eyodwa.

ukushaya kwenhliziyo yakho usuphumule, kungcono kukalwe lapho uvuka

Isibali Sezinga Lokushaya Kwenhliziyo Oyiwathayithayo

Ukuqeqesha ngezinga elifanele lokushaya kwenhliziyo kwenza i-cardio isebenze kakhulu. Lesi sibali sisebenzisa ifomula kaKarvonen — esekelwe esilondolozweni sakho sokushaya kwenhliziyo (eliphezulu kuphungula lokuphumula) — ukunika ukushaya ngomzuzu ngamunye kwamandla okuqeqesha ngamunye kusukela ku-50% kuya ku-90%, kanye nendawo eyaziwayo yokushisa amafutha engu-60–70%. Ngenxa yokuthi isebenzisa izinga lakho lokushaya kwenhliziyo lokuphumula, kuhambisana nawe kunephesenti elilula leliphezulu. Faka iminyaka yakho nokushaya kwenhliziyo lokuphumula ukuze ubeke izinto eziqondiwe ezilungile zanoma yikuphi ukuvivinya.

Isebenzisa ifomula kaKarvonen kwisilondolozo sokushaya kwenhliziyo: okuyiwathayithayo = (eliphezulu − lokuphumula) × amandla + lokuphumula, ngeliphezulu elilinganiselwa ku-220 − iminyaka. Kuhambisana nomuntu ngamunye kunephesenti elilula leliphezulu ngoba kubala ukuqina komzimba ngokusebenzisa izinga lakho lokushaya kwenhliziyo lokuphumula.

Indlela yokufunda nokusebenzisa ibanga lakho

Umugqa ngamunye uyiwindi lokushaya ngomzuzu okufanele ulibambe kulelo zinga lomzamo. Ekululameni okulula noma emsebenzini wokushisa amafutha, hlala eduze nezindawo eziphansi ezingaba ngu-50–70% wesilondolozo sakho, lapho usakwazi ukukhuluma ngemisho emifushane. Ukwakha ukuqina kwenhliziyo, phusha ubheke ku-70–85% okunzima ngezikhathi zesikhawu noma ekugijimeni kwe-tempo. Hlola ukushaya kwakho phakathi nokuzivocavoca, noma ugqoke ibhande lesifuba noma iwashi, bese udambisa noma usheshise ukugcina inombolo ingaphakathi kwendawo oyikhethile.

Indlela yokusebenzisa lesi sibali sokushaya kwenhliziyo okuhlosiwe

Faka iminyaka yakho nokushaya kwenhliziyo yakho lapho uphumule — ukushaya onakho lapho uzolile futhi uthule, ngokungcono kubalwe ekuseni kuqala ngaphambi kokuvuka. Bese ucindezela ukubala futhi izindawo zakho zokuqeqeshwa ezihlosiwe zivela ngokushesha ngokushaya ngomzuzu, kusukela ku-50% elula kuya ku-90% okunzima, ngaphandle kokubhalisa. Funda ukushaya kwakho kokuphumula ngokuzwa isihlakala noma intamo yakho umzuzu ophelele, noma ukukopishe ewashini lokuzivocavoca elikulandelela ebusuku.

Isayensi engemuva kwezinombolo

Leli thuluzi lisebenzisa indlela ye-Karvonen, eyakhelwe phezu kwesilondolozo sokushaya kwenhliziyo yakho: okuhlosiwe = (MHR − RHR) × amandla + RHR, lapho i-MHR iyisilinganiso sakho esiphakeme kunazo zonke, cishe u-220 − iminyaka. Isilondolozo simane siyigebe eliphakathi kwezinga lakho eliphezulu neleliphumulayo, futhi siyingxenye yebanga lakho ukuzivocavoca okuyisebenzisa ngempela. Ukubophela izindawo ku-RHR yakho siqu kwenza zibe ngezakho kakhulu kunephesenti nje le-MHR, ngoba inhliziyo eqinile ishaya kancane lapho iphumule futhi ithole udumo ngalokho.

Imingcele namathiphu asebenzayo

Izindawo zilunge kuphela njengokokufakwayo kwazo: umthetho wex-220 − iminyaka we-MHR ungaphambanisa ngokushaya okuyishumi nambili kwabanye abantu, futhi ukushaya kokuphumula okulinganiswe ngemva kwekhofi, ingcindezi noma ubusuku obubi kufundeka phezulu. Thatha i-RHR ngokuzola lapho uvuka, ukhumbule ukuthi i-caffeine, ukugula neminye imithi kuyayishintsha. Bala kabusha njalo emavikini ambalwa njengoba uqina futhi i-RHR yakho yehla. Ukuze uthole umongo ojulile, hlanganisa lokhu nezibali ze-Max Heart Rate, Heart Rate Zone ne-VO2 Max ze-CaloNote, futhi urekhode ukuzivocavoca kwakho ku-app ye-CaloNote.

Okwengeziwe