Fumana indawo ekujoliswe kuyo

Umxholo

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Q:

Yeyiphi indlela ebalaseleyo yokufumana isantya sentliziyo yam ephezulu? Ndiyivile ifomyula ethi "220 minus your age" ayichanekanga.

A: Ewe, ifomula ebandakanya ukuthabatha iminyaka yakho ukusuka kuma-220 "sisikolo esidala kakhulu kwaye asinayo imvelaphi yesayensi," utshilo uSally Edwards, ongumbhali weencwadi zokunyamezela, ongumbhali weencwadi ezininzi malunga noqeqesho lokubetha kwentliziyo, kubandakanya Incwadi yesikhokelo senqanaba lentliziyo kuQeqesho loMmandla weNtliziyo (Upapasho loMmandla weNtliziyo, 1999). Le fomyula iye yahlala idumile kwiminyaka ngenxa yokuba ilula, kodwa ithatha ukuba izinga lakho eliphezulu lentliziyo liya kuncipha malunga nokubetha omnye ngonyaka, okungeyonyani kumntu wonke. "Inqanaba lentliziyo lomntu wonke lihluke kakhulu, ngaphandle kobudala okanye impilo," utshilo uEdwards. "Ekuphela kwendlela yokuyazi kukuvavanya."

Olona vavanyo luchanekileyo lwenziwa elebhu. Ngelixa ubaleka kwitreadmill okanye ushova ibhayisekile, umvavanyi uya ngokuthe chu anyuse ubungqongqo rhoqo kwimizuzwana eyi-15 kwaye kwimizuzu embalwa uya kufikelela kwinqanaba eliphezulu lentliziyo yakho. Eyona ndlela isebenzisekayo, engabukhali kangako kukuzivavanya usebenzisa indlela ye- "submax"; Uya kwandisa amandla akho ukuya kwinqanaba elingaphantsi kwelona nqanaba liphezulu, emva koko usebenzise iifomyula ezahlukeneyo ukuphinda-phinda ukuba ubuninzi bakho buya kuba yintoni. Uvavanyo lwe-submax aluchanekanga njengovavanyo olukhulu, u-Edwards uthi, "kodwa ungafumana umbono ochanekileyo, ngaphakathi kwiibhithi ezintlanu." Ucebisa ngokuthatha iimvavanyo ezimbini okanye ezintathu ezahlukeneyo ze-submax kunye nokulinganisa iziphumo.

Omnye umzekelo wovavanyo lwe-submax luvavanyo lwenyathelo. Nyuka usihla kwinqanaba le-8 ukuya kwi-10-intshi kangangemizuzu emithathu ngaphandle kokuma phakathi kwamanyathelo, emva koko uthathe i-avareji yenqanaba lentliziyo (HR) yakho ngomzuzu omnye (jonga umbuzo wokugqibela kwiphepha elilandelayo ngolwazi malunga nokujonga ukubetha kwentliziyo okunokuthi kugqibe. le) kwaye ungeze into efanelekileyo yokuqikelela kwinqanaba lakho lokuqina usebenzisa ifomula elandelayo. Ukuqinisekisa ukungaguquguquki, gcina zombini inyathelo lokuphakama kunye ne-cadence efanayo ngalo lonke ixesha uzivavanya.

Avg. HR okokugqibela. + Estimate factor = Qikelela ubukhulu beHR

Ingqikelelo:

Ukumila kakubi = 55; Umndilili wemilo = 65; Ubume obugqwesileyo = 75; Umntu okhuphisana naye = 80

Uya kufumana ezinye iimvavanyo ezininzi ze-submax kwi-heartzones.com. Nje ukuba uqikelele izinga eliphezulu lentliziyo yakho, unokuseka inkqubo yakho yomthambo kwiipesenti ezahlukeneyo zolu bukhulu. Ikholeji yaseMelika yoNyango lwezeMidlalo icebisa ukuba usebenze "kwindawo ekujoliswe kuyo" - ukusuka kwiipesenti ezingama-55 ukuya kuma-90 eepesenti yenqanaba eliphezulu lentliziyo - ukutshisa ezona khalori zininzi kunye nokufumana amandla omzimba ngaphandle kokubeka esichengeni ukutyeba okanye ukwenzakala. Ukuzivocavoca kufutshane neepesenti ezingama-90 kuya kubangela ukutshiswa kweekhalori eziphezulu, kodwa kunzima ukugcina le nqanaba ixesha elide. Ukuqeqeshwa kwekhefu, okanye ukutshintshisana phakathi kweendawo eziphezulu, eziphakathi kunye nezisezantsi zendawo ekujoliswe kuyo, yindlela enye yokuqeqesha umzimba wakho ngokuthe ngcembe ukuba unyamezele ubunzulu obuphezulu be-90 yepesenti.

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