Yini isilinganiso esifanele senhliziyo sokushisa amafutha (futhi wehlise isisindo)

-Delile

• Ishadi lokulahlekelwa kwesisindo senhliziyo
• Ungakulawula kanjani ukushaya kwenhliziyo yakho ngesikhathi sokuqeqeshwa
• Ungasibala kanjani isilinganiso senhliziyo yokwehlisa isisindo

Izinga lokushaya kwenhliziyo elifanele lokushisa amafutha nokulahlekelwa isisindo ngesikhathi sokuqeqeshwa lingama-60 kuye kuma-75% wezinga eliphezulu lenhliziyo (HR), elihluka kuye ngobudala, futhi elingalinganiswa ngemitha yemitha. Ukuziqeqesha ngalokhu ngamandla kuthuthukisa ukuqina komzimba, kusetshenziswa amafutha amaningi njengomthombo wamandla, kube nomthelela ekwehliseni isisindo.

Ngakho-ke, ngaphambi kokuqala noma yiluphi uhlobo lokuqeqeshwa kokumelana, kubalulekile ukwazi ukuthi yini i-HR efanelekile okufanele igcinwe ngesikhathi sokuqeqeshwa ukushisa amafutha nokunciphisa isisindo. Ngaphezu kwalokho, kunconywa ukwenza i-electrocardiogram, ikakhulukazi uma usaqala noma uma kunomlando wezinkinga zenhliziyo emndenini, ukuqinisekisa ukuthi ayikho inkinga yenhliziyo, efana ne-arrhythmia, evimbela umkhuba walolu hlobo yokuvivinya umzimba.

Ishadi lokulahlekelwa kwesisindo senhliziyo

Itafula elifanele lokushaya kwenhliziyo lokwehlisa isisindo nokushiswa kwamafutha, ngokobulili nangobudala, limi kanje:

Ngokwesibonelo: Izinga lokushaya kwenhliziyo elifanele lokwehlisa isisindo, ngesikhathi sokuqeqeshwa, esimweni sowesifazane oneminyaka engama-30, liphakathi kokushaya kwenhliziyo okuphakathi kuka-117 no-147 ngomzuzu.

Ungakulawula kanjani ukushaya kwenhliziyo yakho ngesikhathi sokuqeqeshwa

Ukulawula ukushaya kwenhliziyo yakho ngesikhathi sokuqeqeshwa, inketho enhle ukusebenzisa isilawuli sokushaya kwenhliziyo. Kunamamodeli afana newashi angahlelelwe ukukhala noma nini lapho izinga lokushaya kwenhliziyo yakho liphuma ngaphandle kwemikhawulo efanelekile yokuqeqeshwa. Eminye imikhiqizo yamamitha wamamitha atholakala emakethe yiPolar, iGarmin neSpeedo.

Imitha yemvamisa

Ukuqeqeshwa kwabesifazane ngamamitha wemitha

Ungasibala kanjani isilinganiso senhliziyo yokwehlisa isisindo

Ukubala isilinganiso senhliziyo esifanele ukushisa amanoni futhi wehlise isisindo, ngesikhathi sokuqeqeshwa, kufanele kusetshenziswe ifomula elandelayo:

• Abesilisa: iminyaka engu-220 - bese uphinda lelo nani ngo-0.60 no-0.75;
• Abesifazane: iminyaka engu-226 bese uphinda lelo nani ngo-0.60 no-0.75.

Usebenzisa isibonelo esifanayo, owesifazane oneminyaka engama-30 kuzodingeka enze izibalo ezilandelayo:

• 226 - 30 = 196; 196 x 0.60 = 117 - Minimum HR ekahle yokwehlisa isisindo;
• I-196 x 0.75 = 147 - I-Maximum HR ekahle yokwehlisa isisindo.

Kukhona nokuhlolwa okubizwa nge-Ergospirometry noma iStress Test, okukhombisa amanani afanele we-HR wokuqeqeshwa komuntu, ukuhlonipha amandla enhliziyo. Lokhu kuhlolwa futhi kukhombisa amanye amanani afana namandla we-VO2, ahlobene ngqo nesimo somzimba somuntu. Abantu abazilungiselele kangcono ngokomzimba bane-VO2 ephezulu, kuyilapho abantu abahlala phansi bene-VO2 ephansi. Qonda ukuthi kuyini, nokuthi ungayinyusa kanjani i-Vo2.