Kana iwe wakapedza nguva chero ipi zvayo uchidzidzira, iwe unogona kunge uchiziva zvose nezvekushanda munzvimbo yako yekutsvaga yenhamba yemhepo kuti upise maoriro akawanda uye uwane zvakanyanya nguva yako yekushanda.
Chikamu chikuru chekuverenga ichocho chinosanganisira yako yepamusoro yepamwoyo (MHR). MHR yako inoreva kukurumidza kukurumidza iyo mwoyo wako uchava muminiti imwe.
Zvakanaka, izvo zvinonzwisisika, asi sei uchifanira kuziva nhamba iyi?
Kana uri kushandisa chengetedzo yemwoyo kuti uone kushanda kwako, iwe zvechokwadi unoda MHR yako.
Chinhu chinokosha kucherechedza ndechekuti, kunze kwekuti uri mu laboratori inogara apo vanogona kukukwezva iwe kumashini, zvakaoma kuti uwane kunyoresa kweMHR yako.
Saka, tinoita chinhu chinotevera chakanaka chinoita kuti tinyatsoziva.
Kwemakore mazhinji, maitiro chaiwo ekuverenga chiyero chako chepfungwa ndeye: 220-age. Pakupedzisira, nyanzvi dzakaona kuti pane dambudziko rakakura nemhando iyoyo. Icho hachiratidzi misiyano yemutengo wemwoyo maererano nezera.
Iwe unogona kunge usingazivi izvi, asi MHR zvechokwadi inoderera apo isu takura. Chimwe chikonzero ndechokuti chimwe chezvikonzero ndezvekuti kukwegura kunokonzera kunetseka kwechirwere chekuita sinoatrial, chimiro chechimiro chemoyo chemoyo.
Icho chinhu chisarudzo chekare hachifungi. Kutaura zvazviri, kune mamwe mazano ekushandisa chirevo ichocho kuti uverenge kutengesa kwemoyo kunogona kukupa nhamba dziri kure, zvichida nepamusoro pe12 kurova paminiti kumusoro kana pasi.
Icho chikamu chikuru.
Nenguva isipi, nyanzvi dzakauya nemhando yakarurama, yakapiwa mune imwe shanduro yakabudiswa mu Journal, Medicine & Science in Sports & Exercise .
Your Maximum Heart Rate Formula:
206.9 - (0.67 x yezera)
Chokwadi pamusoro peMaximum Heart Rate yako
- MHR yako inotsanangurwa nemajene ako.
- MHR inowanzokwirira kuvanhu vaduku, ndicho chikonzero vakadzi vanowanzova neHMH yakakwirira kupfuura varume.
- Urefu hunogona kuderedza MHR yako.
- MHR haina chokuita nekukodzera iwe uye hairi kuratidza hutano hwako hwehutano.
- MHR yako inogona kuderera sezvaunenge uchikwegura kana kana iwe usina kukodzera.
- MHR inogona kusiyanisa zvikuru kunyange pakati pevanhu vezera rimwechete uye zvepabonde.
- Kurovedza hakusi kuchinja MHR yako uye, kana pane chero shanduko, inogona kuderera sezvo muviri wako wakawedzerwa ropa nekurohwa.
Ratidza Muitiro Wako Wokudzidzira Kuwedzera Kushandisa MHR
Kana iwe ukashandisa kuverenga kumusoro, unouya nenhamba iyo yakaenzana neyo yakawanda yehuwandu hwekurova mwoyo wako icharova muminiti imwe chete.
Uchishandisa ruzivo urwu, unogona kunyatsoona kuti zvakaoma sei kushanda panguva yekurovedza zvichienderana nehutano hwako.
- Kana iwe wakanyarara zvikuru usingabatsiri zvachose, unofanirwa kushanda panenge 57-67 muzana yeMHR yako.
- Kana iwe uchiita basa shoma, iwe unofanirwa kushanda pa 64-74 muzana yeMHR yako.
- Kana iwe uchitora zvishoma nezvishoma, iwe unofanirwa kushanda pa 74-84 muzana yeMHR yako.
- Kana iwe uchigara uchishanda, iwe unofanirwa kushanda pa80-91 muzana yeMHR yako.
- Kana iwe ukashanda zvakawandisa pakakwirira, unofanirwa kushanda pa 84-94percent yeMHR yako.
Muenzaniso
Pasi pane muenzaniso wekuti ungashandisa sei fomu kuti uverenge murefu wemwoyo kune umwe munhu wemakore makumi mashanu nemashanu:
(206.9) - (0.67 x 45) = 176 kurohwa paminiti.
Iye zvino, kushandisa chaizvo iyo kuti uone kuti zvakaoma sei kushanda. Iti iwe uri kuita zveporadi, saka iwe uri kupfura nokuda kwe 74 muzana uye kusvika 84 muzana yehuwandu hwemwoyo wako iyo, kana iwe uri nemakore makumi mashanu, ndewe176 kurohwa paminiti.
Izvozvo zvinoreva kuti iwe unenge uine nzvimbo yepakati ye moyo ye 130 kurohwa paminiti pamucheto wepasi uye kusvika 148 kurova paminiti pamagumo ekupedzisira.
Icho chinongova mutungamiri wega wega wekutevera uye nzira yakanakisisa yekuwana zvakananga nemhando idzi nderokucherechedza kuti uri kushanda zvakaoma sei pamatanho akasiyana ekuwedzera , kana kujekesa kwako kuonekwa.
Ichi chingaonekwa chekushandira chati chinokupa 1 kusvika ku10 zvidzidzo kushandiswa mupfungwa kuti uone kuti unonzwa sei pane zvakasiyana-siyana.
Iti iwe uri kushanda pa 148 kurohwa paminiti. Iwe unogona kuenzanisa izvozvo kusvika pane zvakananga pane zvakaonekwa sekuedza.
Sezvaunoita kuita izvozvo, uchawana pfungwa iri nani yezvaunogona kubata uye apo iwe unoda kukurumidza kana kuti kuderera.
Kunobva:
Jackson, Andrew S. Inofungidzira Maximum Heart Rate kubva muzera: Is It Relationship Linear? Med Sci Sports Exerc. 39 (5): 821, May 2007.