Paunenge uchidzidzira muchinangwa chako chema moyo yenharaunda, iwe uchawana zvakanakisisa zvekushanda kwako, kana mamwe mabasa emwoyo. Nhamba yako yemwoyo inotaridzika ndeye 50-85% yepamusoro yepamusoro yemoyo. Kuziva kuti chinangwa chako chepfungwa chinokubatsira sei kufamba zvakanaka nenzira dzakasiyana-siyana dzemhanyi, uye zvinokuchengetedza kubva pakuwedzeredza iwe pachako kana, kune rumwe rutivi, usingazvikumbiri zvakaoma.
Kune nzira dzakasiyana dzekuverenga yako chinangwa chekutsvaga kwenzvimbo yemoyo, asi Karvonen Method ndeimwe yekuti inoshanda zvikuru nokuti inoita mukuzorora kwemoyo wako. Hezvino nzira yekuverenga yako chinangwa chemoyo yenharaunda yekushandisa uchishandisa Karvonen Method :
1. Edzai kupera kwepfungwa yemwoyo apo iwe unotanga kumuka. Iwe unogona kuita izvi nekutora kupisa kwako kweminiti imwechete uchiri pamubhedha. Kuti utore kupisa kwako, isa zvigunwe zviviri (kwete chigunwe) pane zenyeredzi (uri pachigadziko chako, pachigunwe chechigunwe chako) kana carotid (mutsipa, pedyo ne-larynx) yepisiti nzvimbo. Tora kutora kwako kwemazuva matatu uye ugovererea kuverengwa kwevatatu kuti uwane ushamwari hwepakati hwekuzorodza mwoyo. Wedzera zvidzidzo zvitatu pamwechete, uye gurai nhamba iyoyo nevatatu kuti uwane mwoyo wako wokuzorora, seizvi:
(72 + 76 + 74) / 3 = 74
2. Zvadaro, chengetedza kuwanda kwemwoyo wako . Nzira iri nyore kuti uwedzere kutora mwoyo wako ndeyekubvisa makore ako kubva ku 220.
Iyi ndiyo yako yepamusoro yenhamba yepamwoyo. Somuenzaniso, huwandu hwepfungwa yemwoyo wemunhu ane makore 34 hunogona kuva:
220 - 34 = 186
3. Zvadaro, shandisa urongwa uhwu kuti uone chinangwa chako chemoyo:
Target Heart Rate = [(Maximum Heart Rate - Kuzorodza Mwoyo Wemwoyo) ×% Kuwedzerwa] + Kuzorodza Mwoyo Wemwoyo
Saka, kushandisa muenzaniso uri pamusoro apa, iyi ndiyo nzira yekuverenga iyo chinangwa chemaoyo chinotarirwa nemunhu ane makore 34 ane Maximum Heart Rate ye186 uye Resting Heart Rate ye 74:
Kwema50% Target Heart Rate: [(186 - 74) × 0.50] + 74 = 130 bpm
Kwemakore 85% Target Heart Rate: [(186 - 74) × 0.85] + 74 = 169 bpm
Saka icho chinotarirwa chenguva yemwoyo chinogona kuva 130-169 bpm.
Nzira Yokuziva Nayo Kana Uri Muchidimbu Chemoyo Wako Chengetedzo
Nzira yakanakisa yekuyera kukosha kwomwoyo wako paunenge uchimhanya ndeyokupfeka chikwata chekufungidzira kwepfungwa. Nenzira, kune mafungiro akawanda ekutsvaga mwoyo anowanikwa kune vanomhanya, kubva pakurindira kumashandiro emitambo.
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