Kudzorera mwoyo kwemaitiro isimba rinotora rinotorwa pakarepo mushure mekushanda kukuru . Kudzoka kwemwoyo kunoshandiswa mune mamwe maitiro ehutano kuti uongorore kukwanisa kwemoyo kupora kubva pakurovedza muviri. Kudzoka kwekudzoka kunogona kushandiswa kuenzana nehutano hwema exerciser.
Chii Chiri Kudzorera Mwoyo Wemaonero?
Kana iwe uchitora chikoro chekudzidzira chikwata kana kushanda kunze mune zvekurovedza muviri , ungangodaro wakanzwa vadzidzisi vomufaro vachitaura nezvekudzidzira mwoyo wehutano.
Mumakirasi akawanda ekufuratira , somuenzaniso, murayiridzi angakukumbira kuti utore chirwere chemoyo chekudzima mushure mekunge chikamu chakaoma chekirasi chapera. Asi iwe unogona kunge usingazivi dudziro yekudzoka kwema moyo .
Kudzorera mwoyo yemhepo inongova kungofanana nemapurisa mushure mekunge uchitevedza. Vamwe vanyori vezvokufananidzira vanoritaurira se -post-exercise heart rate. Iyo nhamba yekupisa inoshandiswa nekuda kwezvikonzero zvakasiyana mumasangano akasiyana.
Muchikoro chakakwana, unogona kutora chirwere chemoyo chekudzorera mumaminitsi 3-5 mushure mokunge urovedza muviri uine chokwadi chekuti mwoyo wako uri kupora zvakanaka. Vadzidzisi vakawanda vekudzidzisa masangano vanozokurudzira kuti uuye nehuwandu hwekudzoka kwepasi pasi pemapuranga zana neminiti usati wasvika pamba yako bhinibhasi, somuenzaniso, kana kuti uende kune pasi kuti uende.
Kudzorera mwoyo mwoyo kunoshandiswawo mumatambudziko anozivikanwa akafanana neYMCA Submaximal Step Test. Panguva yekuongororwa kwemaitiro, gadziriro inotsika uye pasi pane bhokisi 12-inch padikanho rematanho makumi mana neminomwe paminiti.
Muedzo unotora kwemaminitsi matatu. Kudzoka kwemwoyo kunotarirwa kweminiti imwe yakazara pakarepo kutevera kuedzwa.
Kudzoka kwemoyo yemwoyo hakufaniri kushandiswa sechiyero chezvakanaka kune vanhu vari pamishonga inokanganisa kushaya kwemwoyo.
Ndiri Kudzoka Kwako Mwoyo Wemaonero Akanaka Here?
Saka iwe unoziva sei kana chiyero chemoyo wako chekudzidzira chiri chimiro?
Sezvo mutemo wehuruzhinji, chiyero chepfungwa chekudzikinura chakaderera mushure mekushingaira kwekudzidzira muviri zviri nani. Muzvirongwa zvehutano (sechikoro chekudzidzira) vadzidzisi vanofarira kuona moyo wako uchiwira pasi pemakumbo zana neminiti mumaminitsi matatu ekutanga mushure mekuita zvekuita.
Mune mishonga yekuita zvekudzidzira , vanachiremba vanoda kufarira kudengenyeka kwemwoyo kwevanenge gumi nezviviri paminiti muminiti yekutanga mushure mekuita basa kana murwere akamira uye kuderedzwa kwezviputi makumi maviri nezviviri paminiti kana murwere agere.
Panewo mapepa ekudzidzira mwoyo yevhidhiyo inoshandiswa kuongororodza hutano hwako. Kana iwe ukaita YMCA danho rekuyera, unogona kufananidza kutora kwemoyo wako kutora kune hutsika hwakarongwa mumataiti aya:
- Kudzorera Mwoyo Yekare Cheji Yevanhu
- Kudzorera Mwoyo Chete Chakasi yevakadzi
Nzira Yokuvandudza Kuvandudza Mwoyo Wemaonero
Kana kukura kwe moyo wako kusinganzwisisiki sezvaunoda kuti ive, pane zvinhu zvishomanana zvaunogona kuita. Kutanga, iwe unogona kungoomirira mazuva mashoma. Kana iwe ukanyanya kunyanya, dai iwe waive ne caffeine masikati kana kuti iwe hauna kunyatsokonzerwa nemhepo yakachena, uwandu hwemwoyo wako hunogona kunge hwapamusoro kupfuura hunowanikwa.
Asi kana iwe ukacherechedza kuti nhengo yako inoshandisa moyo yemavhareji inowanzopfuura, unogona kuda kutaura nachiremba wako . Muzviitiko zvizhinji, chiremba wako anogona kukurudzira kuti uvandudze hutano hwako hwekufananidzira kudzidzisa mwoyo wako kuti uwane zvakanyanya.
Asi chiremba wako anogonawo kuongorora nhoroondo yako yehutano kana kukurudzira kuongorora zvakare kuti uone kuti nei moyo wako uri pamusoro.
Sources:
Nate Brookreson. American College of Sports Mishonga. ACSM Certification. "Kushandisa Heart Rate Monitoring For Personal Training." July 2015.
American Council on Exercise. Physical Fitness Assessments. Health Coach Manual. 2013