Kuzorora kwepfungwa yemwoyo (RHR) ndiyo nhamba yenguva apo mwoyo wako unorova paminiti kana uchizorora zvakakwana. Icho chiratidzo chekunyatsonaka mumuviri sezvo kuraira kwemoyo wako kuzorora kuchaderera apo mwoyo wako unowedzera nesimba nekudzidzira kurovedza muviri. Kuchengeta kwepfungwa yakadzika kwemoyo kunoratidza hutano huri nani kune vanhu vari mumatambo ekurovedza kana chirongwa chekuita basa asi chinogona kunge chiine kukosha kune vanhu vasina kusimba.
Heano mamwe maonero pamusoro pe nhamba iyi:
- Zvikamu zveRHR zvinorohwa paminiti (bpm).
- Vakuru vane hutano hwakanaka vanogona kuva nekutsungirira kwemoyo pasi pemakumi matanhatu uye vamwe vatambi vatsva vanotsungirira vane tsvimbo yemoyo yokuzorora pasi pemakumi mana.
- Nhamba yehutano hwekuporesa yevanhu vakuru ndeye 60 kusvika ku80 bpm.
- Avhareji yepamusoro yevanhu vanochera mafungiro emwoyo yakaenzana 60 kusvika ku100 bpm, asi inobatanidza nehuwandu hwehutano hwehutano hunosanganisira zvirwere zvemagetsi mumucheto wakakwirira wezera iroro.
- Nhamba yepamusoro yepamwoyo ye 80 bpm uye yakakwirira inogona kuva chiratidzo chekuwedzera kwehutano hwepfungwa uye zvose-zvinokonzera kufa kune ngozi, zvichienderana nekuongorora. Iyo njodzi inonyanya kutaurwa kana kupera kwemwoyo kunosvika kunopfuura 90 bpm.
- Kuzorora kwepfungwa yemwoyo kunogona kuchinjwa nemishonga. Beta blockers inogona kuderedza mwoyo wako wokuzorora uri pasi pe 60.
- Nhamba yepamwoyo yokuzorodza mwoyo mukati mevanhu vasina kufanana mumuviri inonzi bradycardia. Kana iwe usingaiti zvekuita nesimba uye uine RHR yakadzika nezviratidzo zvekuzorora kana kupererwa kwemhepo, unofanira kufungisisa izvi nechiremba wako.
Nzira Yokuenzanisa Nayo Kuzorodza Mwoyo Wako
Kuzorora kwepfungwa yemwoyo yenyu kunofanira kutorwa chinhu chekutanga mangwanani, vasati vabuda pamubhedha. Tora kutora kwako kwemasekondi makumi matanhatu. Iwe unoda chigadziro chinoverenga mashomanana-shandisa purogiramu yako yekusimudza foni kana kuti maawa yeawa kana yeawa kana kuona iyo ine ruoko rwechipiri kana kuratidza masekondi.
Panewo mapurogiramu akaita saAzumio Instant Heart Rate anoshandisa flash pamba yako kuti atore kutora kwako. Mamwe mapoka emagetsi uye mashizha akachenjera ane LED yemhepo inonzi sensors iyo inoyera kukuzorora kwepfungwa yemwoyo kana kuti kutora mwoyo wako paunoda.
Zvaunoita Mwoyo Wako Wokuzorodza Mhinduro
Kubwinya kukuru kwekurovedza muviri , kwakadai sekumhanya kana kuti mabhasikoro, kune zvakanyanya kugadzirisa pakudzikisa kusara kwemwoyo. Kuenzanisa-kusimba-shanduka kwakadai sekufamba kwechimbichimbi kune zvishoma. RHR inoderedzwa sezvo mushumo wemwoyo unowedzera uye unokwanisa kubudisa ropa rakawanda pamwoyo. Muviri unoda zvishoma kuti mwoyo urove kuputira ropa rakafanana. Kana mwoyo wako uine utera, hunoda kurova nguva dzakawanda kuti upe purogiramu yakafanana yeropa.
Dzidzira Kudzorera uye Kuwedzeredza
Vatambi vanowanzotarisa RHR yavo kuti vaone kana vadzorerwa zvakakwana kubva kubasa rakaoma kana rudzi. Vanoziva zvavanowanzoita RHR uye vanozviongorora kuti vaone kana inodzokera kune yakashure mushure mezuva kana kupfuura.
Kupera kwepamwoyo kwepfungwa inoratidza chiratidzo chokupedza . Kuzorora kwepfungwa yemwoyo kunogona kukwidziridzwa kwemazuva akawanda kana kupfuura mushure mekutsungirira kushingaira kushanda, zvakadai sokumhanya nhangemutange 10K kana kufamba marita marathon. Iwe unogona kunonoka imwe kushanda zvakaoma kusvikira iwe wekuzorora kwepfungwa yemwoyo wakadzokera kune zvawakakosha kukosha.
Kunyatsoona vashandi uye mapurogiramu aya anonyora kuvhara mwoyo kwemazuva ose angashandisa iyo data kuti akupe chiziviso chekuti iwe wakagadzirira kupi kune rimwe basa rakaoma. Kana iwe usati wadzorerwa zvakakwana, vangakurudzira chiedza chekudzidzira kushanda panzvimbo.
Shoko Rinobva
Kuzorora kwepfungwa yemwoyo ndiyo nhamba inobatsira kuziva uye kutarisa paunotanga chirongwa chekufema. Sezvo vazhinji vanowedzera kupfeka vane fitness vanosanganisa kusanganisa kwema moyo, hamuzofaniri kutora kutora kwenyu kutevera. Zvisinei, zvakachenjera kuongorora kupisa kwako nenzira dzinoverengeka kuti uone kuti bhizimusi yefitness kana kuti smartwatch zvinotora zvinoshandisa zvakanaka.
> Sources:
> Zvose Pamusoro Pemaonero Emwoyo (Pulse). American Heart Association. http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/All-Zvino-Heart-Rate-Pulse_UCM_438850_Article.jsp#.WXU9V4jyvmZ.
> Liu X, Luo X, Liu Y, et al. Kuzorodza mwoyo yepamusoro uye njodzi yehutachiona hwehutachiona hwevanhu vakuru: chirwere-kupindura meta-kuongorora kwekuongorora zvidzidzo. Acta Diabetologica . 2016; 54 (3): 223-235. doi: 10.1007 / s00592-016-0942-1.
> Zhang D, Shen X, Qi X. "Kuchengetedza mwoyo wehutano uye zvose-zvinokonzera uye kuora mwoyo kwevanhu muhuwandu hwevanhu: meta-analysis." CMAJ . 2015 Nov 23. pii: cmaj.150535. [Epub mberi kwekunyora]