Iko mwoyo inokonzera kuchengetedza ndiwo musiyano pakati pomunhu wekuzorora kwomwoyo uye yepamusoro yepamusoro yemoyo . Icho chiyero chemwoyo yehutano hunoti iwe unogona kuona kune mumwe munhu, pakati pepasi pasi ivo vane zororo uye zvakanyanya kupfuura zvavanogona kubudirira kuburikidza nekuedza.
Mwoyo wekuchengetedzwa kwekuchengetedza inoshandiswa kuverenga moyo yezvirovedzo zvekushandisa mahara neyemuKarvonen fomu.
Mukutsvakurudza, moyo wekuchengetedzwa kwemvura yakawanika kuenzanisa zvakanaka neyomujini yekuchengetedzwa kwekuchengetedzwa (VO2R) yekufungidzira kushandiswa kwemaoko anoshandiswa pane zvakasiyana-siyana.
Uyewo Anozivikanwa Se:
- HRR
- HR (Max) - HR (Zororo)
Moyo weChechi Inoshandiswa pakushandura Kuita muviri Kuwedzera
Iko Karvonen Formula inoshandisa moyo yezinga reserve nhamba isati yaverenga kushaya kwemwoyo yepurogiramu yepamusoro yenhamba yepamusoro pemoyo yenhamba. Iwe unofanirwa kuziva ruzivo rwako rwekutsvaira kwemoyo nekutora uturu hwako kutanga chinhu mushure mekumuka uye usati wabva pamubhedha. Zvino iwe unoda kuziva yako yakareba mwoyo, iyo inogona kufungidzirwa nekubvisa makore ako kubva ku 220 (yekare Karvonen Formula) kana kuti 206.9 - (0.67 x age) neyo fomu yakarongeka. Izvi zvingasava zvakarurama kana iwe uri munharaunda yakanaka kwazvo yezera rako, uye saka vatambi vanogona kushandisa dzimwe nzira kuti vatsananguke kuwanda kwemwoyo.
Neizvi nhamba mbiri, Karvonen Formula ndeyekuti: Kuita maitiro HR =% yezvinangwa zvakanyanya (HR Max - HR Rest) + HR Rest.
Iyo nguva yepakati ndiyo inomirayo yemwoyo, iyo inowanzowedzerwa nehuwandu hwezvinangwa zvinoda kudiwa, uye ipapo kuwedzera kwemwoyo kunowedzerwa zvakare.
Kana iwe uchida kuita zvekuita mumwero wakaenzana wechipfuva , iyo% yechinangwa chakasimba chinotsanangurwa neCDC inobva 50% kusvika 70%
Kuwedzera Mwoyo Wako Wenharaunda
Nhamba yepamusoro yepamwoyo inowanzokwegura uye yakaoma kuchinja nekurovedza muviri, ine zviduku zvishoma zvinowanikwa.
Izvo zvinorehwa nehutano hwemwoyo chekuchengetedza ndezvokuti iwe unowedzera zvakanyanya nekuderedza kusara kwemwoyo . Iko kusara kwemwoyo kunoratidzika kuti kunoderedzwa nekuwedzera mafungiro emwoyo, kunyange kunyanyisa kunogona kukonzera kuwedzera kwenguva pfupi mukusara kwemwoyo.
Kuti uwane hukuru hwehutano hwemwoyo chekuchengetedzwa kwemhepo, mutungamiriri mukuru ndeyekudzikisa mwoyo wekuzorora nekuvaka mafungiro ehutano nemabasa akadai sokufambisa kufamba , kutamba, kumhanya, mabhasikoro uye mamwe maitiro ekutsungirira. Aya mafirimu ediodio anopikisa mapapu nemwoyo uye paanobatanidzwa nguva dzose vanovaka moyo wepfungwa.
> Sources:
> Tanaka H, Monahan KD, Seals DR. Zera-zvakagara zvichitaurirwa mafirosi emwoyo zvakadzokidzwa zvakare. Zvinyorwa zveAmerican College of Cardiology . 2001 Jan; 37 (1): 153-6.
> Swain, DP. "Simba rekugadzirisa maitiro ekugadzirira kurapa maitiro: inoshandiswa". Sports Medicine . 2000 Jul; 30 (1): 17-22.
> Zavorsky, GS. "Uchapupu uye zvinokwanisika nzira dzakashandura huwandu hwepamwoyo hwemwoyo nekutsungirira kudzidzisa uye kuisa". Mitambo Yemutambo. 2000 Jan; 29 (1): 13-26.
> Jackson, Andrew S. "Kufungidzira Maximum Heart Rate kubva Muzera: Ndiyo Ukama Hwakanaka Here?" Med Sci Sports Exerc . 39 (5): 821, May 2007.