Thola indawo okuhloswe ngayo

-Delile

• Buyekeza kwe-

Umbuzo:

Iyiphi indlela engcono yokuthola isilinganiso sami senhliziyo esiphezulu? Ngizwile ukuthi ifomula "engu-220 kususwe iminyaka yakho" ayilungile.

A: Yebo, ifomula ebandakanya ukususa iminyaka yakho isuka ku-220 "isikole esidala kakhulu futhi asinasizinda sezesayensi," kusho umgijimi we-ultra-tolerance uSally Edwards, umbhali wezincwadi eziningana ezikhuluma ngokuqeqeshwa kwenhliziyo, kufaka phakathi Incwadi Yomhlahlandlela Wokulinganisela Inhliziyo ekuQeqeshweni Kwezinhliziyo (I-Heart Zone Publishing, 1999). Le fomula ihlale ithandwa eminyakeni edlule ngoba ilula, kepha kucabanga ukuthi isilinganiso sakho senhliziyo esiphezulu sizokwehla ngokushaya okukodwa ngonyaka, okungelona iqiniso kuwo wonke umuntu. "Ukushaya kwenhliziyo okuphezulu komuntu wonke kwehluke kakhulu, kungakhathalekile ukuthi uneminyaka emingaki noma uqine kangakanani," kusho u-Edwards. "Indlela kuphela yokwazi ukuthi uyihlole."

Ukuhlolwa okunemba kakhulu kwenziwa elebhu. Ngenkathi ugijima ku-treadmill noma ugibela ibhayisikili elimile, umhloli kancane kancane uzonyusa umfutho njalo ngemizuzwana eyi-15 futhi emizuzwini embalwa uzofinyelela izinga eliphezulu lokushaya kwenhliziyo yakho. Indlela esebenzayo, engakhambi kangako ukuzihlola usebenzisa indlela ye-"submax"; uzokhuphula umfutho wakho ube sezingeni elithile elingaphansi, bese usebenzisa amafomula ahlukahlukene ukucacisa ukuthi ubukhulu bakho bungaba yini. Ukuhlolwa kwe-submax akunembi njengokuhlolwa okukhulu, u-Edward uthi, "kodwa ungathola umbono onembe kakhulu, phakathi kwamabhithi amahlanu." Uncoma ukuthatha izivivinyo ze-submax ezimbili noma ezintathu kanye nokulinganisa imiphumela.

Isibonelo esisodwa sokuhlolwa kwe-submax yisinyathelo sokuhlola. Yehla uye phansi ngesinyathelo esingu-8-to-10 intshi imizuzu emithathu ngaphandle kokuhlaba ikhefu phakathi kwezinyathelo, bese uthatha isilinganiso sakho sokushaya kwenhliziyo (HR) ngomzuzu owodwa (bona umbuzo wokugcina ekhasini elilandelayo ukuthola ulwazi ngabaqaphi bezilinganiso zenhliziyo ezinganquma lokhu) bese wengeza isici esifanele sesilinganiso sezinga lakho lokufaneleka usebenzisa ifomula elandelayo. Ukuqinisekisa ukungaguquguquki, gcina kokubili ukuphakama kwesinyathelo kanye ne-cadence ngokufanayo isikhathi ngasinye lapho uzihlola.

Isilinganiso. HR okokugcina. + Isici sokulinganisa = Linganisa ubuningi be-HR

Isici Sokulinganisa:

Isimo esibi = 55; Isimo esimaphakathi = 65; Umumo omuhle kakhulu = 75; Umbangi = 80

Uzothola okunye ukuhlolwa kwe-submax ku- heartzones.com. Lapho usulinganise isilinganiso senhliziyo yakho esiphezulu, ungasekela uhlelo lwakho lokuzivocavoca kumaphesenti ahlukene alokhu okuphezulu. I-American College of Sports Medicine incoma ukuzivocavoca "endaweni yakho eqondiwe" - kusuka kumaphesenti angama-55 kuya kumaphesenti angama-90 wesilinganiso senhliziyo yakho esiphezulu - ukushisa ama-calories amaningi futhi uthole ukuqina kwe-aerobic ngaphandle kokubeka engcupheni ukwanda ngokweqile noma ukulimala. Ukuzivocavoca eduze kwebanga lamaphesenti angama-90 kuzoholela ekushiseni okuphezulu kwekhalori, kepha kunzima ukugcina leli zinga isikhathi eside. Ukuqeqeshwa kwesikhashana, noma ukushintshanisa phakathi kweziphetho eziphezulu, ezimaphakathi neziphansi zendawo oqondiswe kuyo, kungenye yezindlela zokuqeqesha umzimba wakho kancane kancane ukuze ubekezelele ukushuba okuphezulu kwebanga elingamaphesenti angama-90.

Buyekeza kwe-