Chiratidzo Chinokosha Chinogona Kubatsira Determine Baseline Fitness
Zvinhu zvakakosha zviratidzo zviyero zvemuviri wemabasa makuru. Izvozvo zvakakosha zviratidzo zvinopa ropa, moyo wevhesi, kuputika kwemafuro uye kutonhora, izvo zvaungatarisira kuti wakazviona mune utano hwekuongorora kana iwe uine chirwere chekukurumidzira. Nokuda kwehutano hwakanaka, kune dzimwe humwe hutsika husingachinji kana huchikurumidza asi zviratidzo zvinokosha, hurefu hwako uye uremu.
Zviratidzo zvinowanzoonekwa zvinowanzotariswa nevechiremba vezvechiremba uye nyanzvi dzehutano dzinosanganisira zvinotevera:
Kuramba Urefu
Kurema kunotaridzika paimire kure nemhembwe kubva. Inoshandiswa kuziva kana vana vari kukura zvakakwana uye kuti vaone kana vanhu vakwegura vari kukura kurasikirwa kwemafu, kazhinji kunobatanidza osteoporosis.
Muviri Weight
Chiremera chemuviri mumapirundi kana kilos chiyero chakareruka chinokuudza uwandu hwehutano hwako hwose. Ichi chiyero hachibatsiri pakugadzirisa muviri wako wakagadzirirwa kana mafuta emuviri kana mazinga ako ehutano. Kurema nekukwirira pamwe chete kunogona kushandiswa kugadzirisa muviri wemuviri mazita (BMI) . Kunyange zvazvo kune zvimwe zvisingakwanisi kuenzaniswa neBIMI , inopa kuongororwa kwakanaka kwehutano hwehutano hunogona kuenzaniswa nekuwedzerwa kudarika.
Kushandiswa kwakanakisisa kwechiyero ndiko kutarisa uremu hwemuviri kwenguva . Izvo zvinobatsirawo kuziva chiyero chako chekushaya mvura shure mushure mekunyanya kuoma kana kuti kwenguva refu.
Ingoyeuka mupfungwa kuti chiyero hachisiyanisi pakati pehutonda hwakawanda (musumbu uye bone) uye mafuta.
Resting Heart Rate
Kuzorodza mwoyo mwoyo (RHR) ndiyo nhamba yenguva dzomwoyo wemunhu inorova paminiti panguva yekuzorora. Nguva yakanakisisa yekuyera kupera kwako kwomwoyo ndeye mangwanani, pashure pokurara kwakanaka kweusiku, uye usati wabva pamubhedha.
Kune vanhu vazhinji, mwoyo unorova kazhinji kusvika makumi matanhatu kusvika makumi masere paminiti pazororo. RHR inowedzera kuwedzera nezera. Iyo inowanzova yakaderera muvanhu vakagadzikana mumuviri, nokuti kutsungirira kurovedza kunoita kuti mwoyo uwedzere kuitira kuti inokwanisa kuputira ropa rimwe kuburikidza nemuviri nemakumbo ose. Iko mwoyo inoshanduka inobva pane zvinodiwa mumuviri we okisijeni, kunyanya, munguva yekurovedza muviri.
- Avhareji yokuzorora moyo wepamusoro = 72 bpm
- Kazhinji moyo wekuzorora uwandu = 50 kusvika 100 bpm
- Kunyatsogadzikana kuponesa mwoyo yekuranga = 50 kusvika 65 bpm
- Mutambi wechiElite anozorora moyo wekurati = 40 kusvika ku50 bpm
Kudzora Kufurirwa Kweropa
Ropa rinofamba nomumumuviri mune zviduku zvishoma pose apo mwoyo unorova. Ropa kudzvinyirira simba reropa rinopikisana nemasvingo emasvingo sezvo richifamba nemuviri.
Mwoyo ipombi, uye apo inorova, inokonzera ropa muyeriyo. Izvi zvinokonzera kukanganisa kunokonzera kukwirira kukuru pane arteri masvingo. Iyi ndiyo systolic blood pressure, uye yakanyorwa seyo nhamba yepamusoro muropa rekuverenga. Pakati pemakumbo emwoyo, kukwikwidzana kwetari kumadzikira kunoderera kusvika pakaderera. Iyi ndiyo diastolic yeropa, uye yakanyorwa se nhamba yapasi muropa rekuverenga.
High blood pressure kuverenga zvinowanzonyevera nezvekuwedzera kwehutano hwehutano hwepfungwa.
Kunyanya kukonzerwa neropa kune inenge 120/80 mm Hg. Kune avo vane ropa rinokwana 140/90 kana rakakwirira pane zvikamu zviviri zvakasiyana zvakasiyana-siyana zvinokonzerwa neropa kudarika nguva, chiremba wenyu anogona kukurudzira kurapwa nemishonga, kuchinja mararamiro kana mishonga.
- Low Risk = 120/80 mm Hg kana pasi
- Moderate Risk = pakati pe 120/80 na 140/90
- Kuwedzera Kungozi = 140/90 kana kukura pane unopfuura kuedzwa kumwe
Mutumbi Wemvura
Kazhinji muviri wekushisa hunowanzosiyana-siyana kubva kumunhu kusvika kune mumwe munhu uye hunobva pane zvepabonde, basa rezvino, kudya uye kushandiswa kwemvura, nguva yezuva uye mahomoni. Kazhinji muviri wekushisa, maererano neAmerica Medical Association, inogona kubva pa 97.8 degrees (36.5 ° Celsius) kusvika ku12 degrees (37.2 ° C).
Kutapisa kwemuviri kunogona kuva kwakakwirira nekuda kwefivha kana pasi nekuda kwehutenda .
Sources:
MedlinePlus, Vital Signs, 1/18/2007
The American Heritage Stedman's Medical Dictionary, 2002. Yakabudiswa neHoughton Mifflin Company.