I-New Rate Rate Calculator Formula Isiza Ukuthi Uqondise Ngokunembile Izindlela Zakho Zokuzivocavoca Eziphumelela Kakhulu

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Sisebenzisa izinombolo eziningi ezindaweni zokuzivocavoca, amasethi, amakhilogremu, imayela, njll. Izinga lakho eliphezulu lokushaya kwenhliziyo. Ukubalwa kwesilinganiso senhliziyo yakho esiphezulu (MHR) kubaluleke kakhulu ngoba kukusiza ukuthi unqume ukuqina kokuzivocavoca okuhle kunakho konke okwenzayo. Sekuyiminyaka sisebenzisa ifomula "engu-220 - yobudala" ukubala i-MHR, bese siphindaphinda i-MHR ngamaphesenti athile ukuthola inani elifanele lesilinganiso senhliziyo "izindawo" zokuzivocavoca ku:

• Amaphesenti angama-50 kuya kwangu-70 (MHR x .5 kuye ku-.7) wokuzivocavoca okulula
• 70 kuya ku-85 amaphesenti (MHR x .7 kuya ku-.85) ukuze uthole ukujima okumaphakathi
• Amaphesenti angama-85 kuye kuma-95 (MHR x .85 kuye ku-.95) wokuzivocavoca okukhulu noma ukuqeqeshwa kwesikhawu

Kepha, njengayo yonke ifomula, ifomula yobudala engama-220 kumane nje kuyisilinganiso futhi ucwaningo lwamuva nje lukhombisa ukuthi akuyona enhle kakhulu.

Okuwukuphela kwendlela yokwazi ngokweqiniso ukuthi singakanani isilinganiso sakho esiphezulu sezinga lokushaya kwenhliziyo, ngokusihlola elabhorethri. Njengoba lokhu kungasebenzi kubantu abaningi, sifuna ukukunikeza amathuluzi angcono okusiza ekutholeni amandla okuzivocavoca umzimba. Inhlanganisela yamathiphu alandelayo okufaneleka kufanele ikusize uthole ukuthi ukuphi lapho uzivocavoca nokuthi kufanele ube kuphi. (P.S. Ingabe Okulindelekile Ukuphila Kwakho Kunganqunywa Nge-Treadmill?)

1. Ukukhuluma kuvivinye imizila yakho yokuzivocavoca. Le yindlela elula kakhulu yokuthola amandla akho.

• Uma ukwazi ukucula, usebenza ezingeni elilula kakhulu.
• Uma ukwazi ukugcina ingxoxo nomngani, ngokuvamile usebenza ezingeni elilinganisiwe. Uma ungasho umusho noma ngaphezulu ngesikhathi futhi ukugcina ingxoxo kuyinselele kakhulu, usondela ezingeni elithile elinzima.
• Uma ukwazi ukukhipha igama elilodwa noma amabili kuphela ngesikhathi futhi ingxoxo ingenzeki, usebenza ngomfutho onzima kakhulu (njengokuthi ubuwenza izikhawu).

2. Thola isilinganiso sokuzikhandla okubonakalayo (i-RPE) emisebenzini yokuzilolonga. Sisebenzisa lesi gawuji njalo Umumo. Njengokuhlolwa kwenkulumo, kulula kakhulu ukukusebenzisa ekuzivocavoca umzimba. Yize kunezilinganiso ezimbalwa ezahlukene ezisetshenziswa abacwaningi, sithanda isikali esingu-1–10, lapho:

• 1 ilele embhedeni noma kusofa. Awenzi noma yimuphi umzamo.
• 3 kungalingana nokuhamba okulula.
• I-4-6 ngumzamo olinganiselayo.
• 7 kunzima.
• I-8-10 ilingana nokugijima kwebhasi.

Ungakwazi ukusekela u-9-10 kuphela nge-a kakhulu isikhathi esifushane.

3. Sebenzisa umshini wokubala wokushaya kwenhliziyo emisebenzini yakho yokuzilolonga. Ukhumbula ukuthi amafomula amaningi wokushaya kwenhliziyo anomkhawulo obanzi wephutha, ifomula eyodwa ebonakala inembe kakhudlwana, ngokusho kukaJason R. Karp, udokotela wokuzivocavoca umzimba nomqeqeshi osebenzayo eSan Diego, ingu-205.8 - (.685 x age) . Isb. Uma uneminyaka engu-35, isilinganiso sakho esiphezulu sesilinganiso senhliziyo usebenzisa le fomula singaba ngu-182.

Sebenzisa inhlanganisela yalezi zindlela ezingenhla ukunquma ukuqina kokuvivinya umzimba kwakho futhi uzolulama, usebenze kangcono kakhulu isikhathi ngasinye.

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