Shandisai 5 Heart Rate Zones kuitira Kudzidzira Kubudirira
Iwe uri kudzidzira pane zvakasimba here? Kushandisa mapurogiramu emwoyo kunobvumira kuti uwedzere cardio yako workout kune yakanakisa simba kuti uwane mhinduro yaunoda. Iwe uchaziva kana iwe uri kuisa simba rakakwana mukuita basa rako.
Kuita muviri kwepfungwa kunotsigira kuwandisa, kusimba, uye nguva yekushanda . Iwe unoziva kangani iwe unoshandisa muviri uye kwenguva yakareba sei, asi iwe unoda kuziva chiyero chemoyo wako kuti utonge unhu hwako.
Dzidza zvakawanda pamusoro pemigumisiro yeimwe neimwe yezvikamu zvishanu zvepfungwa dzemweya uye kuti ungashandise sei mumagetsi ako ekugadzirira
Mwoyo Wemazvikokero Zero Kubva kuMHR
Kana iwe uchiziva kuti mwoyo wako wakareba sei (MHR) unogona kushandisa hutano hwemhepo kuti uite basa rako kuti uite zvakakwana. Nhamba yako yepamwoyo yakawanda nokukurumidza iyo mwoyo wako unogona kurova. Izvi zvinowirirana kune munhu mumwe nomumwe, asi zera rinowanzoshandiswa semutungamiri wechiratidzo chako chepamwoyo chinogona kunge chiri. Nhamba yakawanda yakawanda inokwanisa kugoverwa nekuedzwa nemudzidzisi wezvemitambo, kana sevamwe vezvinhu zvinodhura zvakanyanya kutarisa mwoyo. Iwe unogona kushandisa nguva-based heart rate chati kuti uone yako yakawanda mwoyo yekutarisa uye uwanewo chinangwa chako mwoyo mazinga zvichienderana nezvikamu zvehuwandu hwemwoyo.
Kushandisa Zita 5 HR muUkushanda Kwako
Iwe unogona kuwana hutano hwakasiyana-siyana kuburikidza nekuita nenzira dzakasiyana dzemitengo yemoyo. Izvi zvishanu zvidzidzo zvinyorwa zvinowanikwa pamapurogiramu akaenzana epamusoro pemwoyo.
Munharaunda imwe neimwe, iwe uchanzwa uhu hwakasiyana hwekushanda uye muviri wako uchange uchipisa huwandu hwemazana ehydrohydrate, mapuroteni, uye mafuta.
Healthy Heart Heart
- Iyi nzvimbo iri 50 muzana kusvika 60 muzana yenguva yako yepamusoro yemoyo. Iyi inzvimbo iri nyore uye yakasununguka yekuita maitiro mukati. Inofungidzirwa kuva mugumo wakadzika we -moderation-intensity zone.
- Iwe uchakwanisa kutora hurukuro yakazara munharaunda iyi, kunyange iwe ungave uine kufema zvishoma kudarika kukunda.
- Vatambi vanowanzowanzo munzvimbo iyi kunze kwekuti vanozvidzivirira kuti vafambe nekukurumidza . Kufamba kwemafambiro ehutano kunogona kuwedzera mazuva ekufamba munzvimbo ino nemazuva ekudzidzira mumapapiro epamusoro emwoyo, kupa zuva rekudzorera / nyore.
- Basa rako munharaunda iyi harisi rakanyanya uye hazvizopi zvakanyanya kunyanya kuraira mahara cardiorespiratory training. Asi zvidzidzo zvakaratidza kuti zvinoshanda kubatsira kubatsira kuderedza mafuta emuviri, kusimba kweropa, uye cholesterol.
- Munzvimbo iyi, muviri unowana simba kuburikidza nekupisa 10 muzana yemakrohydrates, 5 muzana protein, uye 85 muzana mafuta.
Fitness Heart Rate Zone
- Iyi nharaunda inobva kubva ku60 kubva muzana kusvika ku70 muzana yehupamhi hwemwoyo wako. Uyu ndiwo mugumo wakakwirira we -modate-intensity exercise zone.
- Iwe uchange uri kufema uchiremera asi uchange uchikwanisa kutaura mumitambo mipfupi.
- Iwe unopisa mamwe makoriri paminiti kupfuura munharaunda yemoyo yakagadzikana nokuti basa racho rinowedzera zvakanyanya. Iwe uri kuenda nekukurumidza uye saka uchivhara kure kure. Mafuta acho anopisa anoenderana nechemberi iwe waunovhara uye uremu hwako kudarika zvimwe zvimwe zvinhu.
- Munharaunda iyi, muviri wako unofema ne 85 muzana mafuta, 5 muzana protein, uye 10 muzana yemakrohydrate.
- Iwe unowana mararamiro akafanana ehutano uye mafuta-moto unobatsira senzvimbo yakanaka yemoyo.
- Ona mafuta anovhenekera achifambisa kufambisa nguva yako munzvimbo iyi nekufamba kwenguva .
Aerobic Heart Rate Zone
- Iyi nharaunda inobva kubva ku70 kubva kuzana kusvika ku80 muzana yehupamhi hwemwoyo wako. Iwe uri ikozvino mune simba-yakasimba nzvimbo.
- Iwe uchange uri kufema zvikuru uye unogona chete kungotaura mumashoko mashoma.
- Iyi ndiyo nzvimbo yekuenzanisa kana kudzidziswa kwekutsungirira. Inokurudzira muviri wako kuti uvandudze hurongwa hwako hwekudzivirira nekuvaka misha midzi mutsva uye unowedzera moyo wako uye mapapu simba.
- Kuda kwemaminetsi makumi maviri nemakumi matanhatu munharaunda iyi kunotendwa kupa hutano hwakanaka hwekudzidzisa muviri.
- Iwe unopisa 50 muzana yemakoriori ako kubva kumafuta, 50 kubva muga kubva mumakrobhohydrate, uye pasi pe1 kubva muzana kubva puroteni paunenge uri munharaunda iyi
- Nekuwedzera kwekuwedzera, iwe unopisa makorikori akawanda muhuwandu hwemazuva, sezvo iwe uri kuvhara kure kure nenguva iyoyo. Maorikori anopiswa anotarirwa zvikuru pamusana uye uremu hwako. Kana iwe uchienda mberi kwenguva yakafanana, iwe unopisa makoriri akawanda paminiti.
- Iwe unogona kunge usingakwanisi kuzadzisa chiyero ichi chemoyo nekufamba, iwe unogona kushandiswa nenzira yekurwisa rwenzira kana kushandura kuhudhurira kuti upinde munzvimbo iyi yemutengo wemwoyo.
- Ona maitiro ekufamba-famba aerobic anofungidzirwa nokuda kweizvi.
Anaerobic Zone - Threshold Zone
- Iyi nharaunda ndeye 80 muzana kusvika ku90 muzana yepamusoro yepamusoro yemoyo.
- Iwe hauzokwanisi kutaura kunze kwekunge kune imwe chete, shoko rakasvibiswa pane imwe nguva.
- Basa iri rakasimba richavandudza huwandu hwemhepo yakadzika iwe unogona kudya-yako VO2 yakakura.
- Izvi zvinoita kuti uende kumiganhu apo muviri wako unotanga kubereka lactic acid. Vanodzika mahara vanoshandisa nzvimbo iyi kuti vavake mano avo okuenda kunyange nekukurumidza.
- Kushanda munzvimbo ino yekutengesa mwoyo kunofanirwa kuva mumatsetse gumi emaminiti gumi kana makumi maviri kana chikamu chekudzidzisa kwemazuva .
- Iwe unopisa ma koriori akawanda paminiti kupfuura nechepamusoro pekushanda kwepfungwa yemwoyo, sezvauri kuvhara imwe nzvimbo paminiti.
- Muviri unopisa 85 muzana yemakrohydrates, 15 muzana mafuta uye pasi pe1% mapuroteni munzvimbo ino.
- Iwe unogona kunge usingakwanisi kuzadzisa chiyero ichi chemoyo nekufamba, unogona kudiwa kushandisa shanduro yekukwikwidza kana kuchinja kumhanya / kumhanya.
Red-Line Zone
- Nzvimbo yepamusoro inobva ku 90 kubva kuzana kusvika kuzana muzana yehupamhi hwemwoyo wako. Iwe haugone kuenda kune imwe yakakwirira, uye vanhu vazhinji havagone kugara munzvimbo ino kwemashure emaminitsi mashomanana.
- Iwe hauzokwanisi kutaura kunze kwekutaura mazwi asina kurohwa.
- Iyi nzvimbo inofanira kungoshandiswa kwenguva shomanana panguva yekudzidziswa kwemukati , kwaunoshandisa zvakasimba kweminiti uye wozodzokera shure kusvika pakadzika pasi kweminiti mishoma, uye kudzokorora.
- Iwe unofanirwa kubvunza chiremba wako kuti uone kuti unogona kushanda pamwero wakadaro wemwoyo zvakachengeteka.
- Paunenge uchipisa mazana akawanda emaminiti munharaunda ino, 90 kubva muzana awo ma carbohydrates, 10 muzana mafuta, uye pasi pe1% mapuroteni.
Kunetsa Basa Rako Rokuvhiya
Ndeipi nzvimbo yaunofanira kushanda nayo? Zvakanakisisa kusiyanisa kushanda kwako kwenguva yakareba uye zvakasimba uye kubvumira zuva rekugadzirisa pakati pemazuva ekushanda kwakasimba mu-aerobic, anaerobic, uye mutsara wemutsara. Racewalker Dave McGovern ane purogiramu yekufamba yevhiki yega yega yekushanda yakasiyana-siyana inoshandiswa nekushanda kwekukura kwemoyo uye kushanda kwemoyo kuti uwedzere kukurumidza, kutsungirira, nekukwanisa kwemahara.
Edzai Moyo Wemaonero Nekuda
Tora mwoyo wako kutora maminitsi mashomanana mushure mekutanga kwekurovedza muviri wako uye uutore zvakare iwe usati wapinda mukati mako. Mwoyo wako unoterera kana uchirega kutama, saka zvakakosha kutarisa kupora kwako nekukurumidza kana uchishandisa nzira yekugadzira kana kutarisa kwemhepo, kuverenga kwemaminetsi gumi kusvika ku15 chete. Iwe unogona kuwana kupisa kwako pamutsipa wako (carotid arteri) kana wrist (radial artery). Shandisa munwe panzvimbo pane chigunwe chako kuti uwane arteri uye kupisa.
- Iwe uchada kambani yekugadzirisa iyo inoratidza mashomanana, saka shandisa modeji yekuvharavha pafoni yako ye-smartphone kana kushandisa shanje, clock kana timer ine ruoko rwechipiri.
- Shandisa minwe miviri uye usashandise chigunwe chako sezvo ichi ine pfupa yayo. Inowanzova nyore kuwana mhepo yako mumaketari emakaroti, ayo ari kumativi ose emhepo yako. Tanga kuinzwa nokuda kwechirwere chako chete, pedyo nemhepo yako.
- Kana uchinge wawana kuvhara, funga zvishoma. Tarisa kupora kwako kwemasekondi gumi uye uwedzere nematanhatu, kana kuverenga kwemaminitsi gumi nemashanu uye kuwedzera nevana.
- Iwe unogona kumira kuti uite izvi pakutanga, asi kana uchinge wakazviwana, edza kuramba uchifamba zvishoma nezvishoma kana uchifamba panzvimbo iyo uchitora utsi hwako kuti uuchengetedze kutadza.
- Mienzaniso: 20 kurohwa kwemaminitsi gumi = 120 kurova paminiti.
20 kurohwa kwemaminitsi 15 = 80 kurova paminiti.
Iwe unogona kushandisawo app mobile, yakadai seAzumio Instant Heart Rate . Inoshandisa foni yako kamera flash kuti uverenge kutora kwako kubva munwe wako.
Moyo Rate vs Pulse Monitors
Mwoyo yevheti vanoona nezvechifukidzo chepfupa yakanyatsokwana kupfuura kutora kupisa kwako. Vanotumira dhiyabhorosi kumuniti wechirungu kana kuti purogiramu yepurasi kuitira kuti uone kuwanda kwemoyo wako munguva yekushanda kwako. Mienzaniso inosanganisira zvimwe zvinhu zvakawanda nemitengo inowedzera, yakadai sekutsvaga mwoyo wako mahara, nzvimbo dze stopwatch, makoriri akapiswa uye zvimwe. Mamwe maitiro emwoyo chekucherechedza zvinosanganisira kupisa vatariri apo iwe unoisa imwe kana maviri neminwe pane sensor yekuverenga.
Zvinyorwa zvakawanda zvekare uye mamwe maitiro ekunyora zvinosangana nemagetsi emagetsi akavakwa mukati. Iwe unobata iwo uye mapurisa ako achaverenga pane kuratidzwa pamushini. Iwe kazhinji haufaniri kuvhara chikoro chako kuti uwane kuverenga.
Fitness Bands uye Smartwatches
Mamwe mapoka emagariro, akadai semamwe mhando dzeFitbit , uye mashizha akachenjera seApple Watch ane maziso ekuputika kwe LED pane pasi pepakati peganda. Idzi dzinofanirwa kunge dzakachengetedzwa zvakachengeteka pamusoro peganda kuitira kuti uwane kuverenga kwakasimba uye kwakarurama. Kuti uchengetedze hupenyu hwebheteri, vazhinji vavo havaverengi nguva dzose. Ona mirayiridzo yekutarisa kwako kana kutarisa kuti uone kuti ungawana sei-kudiwa kana kuenderera mberi kwekupora kuverenga.
Izvi zvinowanzove zviri nyore kunzwisisa nzvimbo dzenharaunda, dzakadai sechiedza, zvishoma, uye zvine simba. Vamwe vanokubvumira kuti uise chinangwa chemoyo wepamusoro uye uve nechitarisiko chekuona kana chekuongorora apo iwe uri munzvimbo yako yakasarudzwa.
Shoko Rinobva
Iwe uchakwanisa kuwana zvakawanda kubva pakushanda kwako apo iwe unonzwisisa kuti moyo wako hunotaridza sei kushanda kwako kwakasimba. Iwe uchaziva kana iwe uri kuwana kuenzanisa kana kusimba nesimba uye iwe unogona kusiyanisa maitiro ekushanda unofarira.
> Sources:
> Kuita muviri: Kuyera simba. American College of Cardiology. https://www.cardiosmart.org/~/media/Documents/Fact%20Sheets/en/abk5262.ashx.
> Kuedza Kuwedzera Kuwedzera: Kuzvienzanisa Sei. Mayo Clinic. http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2
> Target Heart Rates . American Heart Association. https: // www. .com / maximum-heart-rate-1231221.