Yintoni eqhelekileyo, ephezulu okanye ephantsi yokubetha kwentliziyo

Umxholo

• Indlela yokwehlisa ukubetha kwentliziyo
• Leliphi inqanaba lentliziyo eliphezulu lokuqeqesha

Inqanaba lentliziyo libonisa inani lamaxesha ukubetha kwentliziyo ngomzuzu kunye nexabiso eliqhelekileyo, kubantu abadala, kwahluka phakathi kwe-60 kunye ne-100 beats ngomzuzu ekuphumleni. Nangona kunjalo, ubukhulu becala obujongwa njengesiqhelo buye buhluka ngokwemiba ethile, njengobudala, inqanaba lomsebenzi womzimba okanye ubukho besifo sentliziyo.

Inqanaba lentliziyo elifanelekileyo, ekuphumleni, ngokobudala yile:

• Ukuya kutsho kwiminyaka emi-2 ubudala: 120 ukuya ku-140 bpm,
• Phakathi kweminyaka esi-8 neli-17: 80 ukuya ku-100 bpm,
• Ukuhlala umntu omdala: 70 ukuya ku-80 bpm,
• Abantu abadala benza imisebenzi yomzimba kunye nabantu abadala: 50 ukuya ku-60 bpm.

Ukubetha kwentliziyo sisalathiso esibalulekileyo senqanaba lezempilo, kodwa jonga ezinye iiparameter ezinokubonisa ukuba uqhuba kakuhle kangakanani: Ungazi njani ukuba ndisempilweni.

Ukuba ufuna ukwazi ukuba izinga lokubetha kwentliziyo yakho liqhelekile, faka idatha kwisibali-manani sethu:

Indlela yokwehlisa ukubetha kwentliziyo

Ukuba izinga lokubetha kwentliziyo yakho liphezulu kakhulu, kwaye ufumana intliziyo ebalekayo, into onokuyenza ukuzama ukubuyisela ukubetha kwentliziyo yakho yile:

• Yima uze ugaxe kancinane ngelixa uxhasa izandla zakho kwimilenze yakho uze ukhohlele nzima izihlandlo ezi-5 zilandelelana;
• Thatha umoya omninzi kwaye uwukhuphe kancinci emlonyeni wakho, ngokungathi ucofe ikhandlela kancinci;
• Bala ukusuka kwi-20 ukuya kwi-zero, uzama ukuzola.

Ke, ukubetha kwentliziyo kufanele kwehle kancinci, kodwa ukuba uqaphela ukuba le tachycardia, njengoko ibizwa njalo, yenzeka rhoqo, kubalulekile ukuya kugqirha ukujonga ukuba yintoni enokubangela olu nyuso kwaye ukuba kunyanzelekile ukuba wenze naluphi na unyango. .

Kodwa xa umntu elinganisa ukubetha kwentliziyo yakhe ngokuphumla kwaye ecinga ukuba kungaphantsi, eyona ndlela yokuyiqhelanisa nokwenza imisebenzi yomzimba rhoqo. Banokuhamba intaba, ukubaleka, iiklasi ze-aerobics zamanzi okanye nayiphi na enye into ekhokelela kwimeko yomzimba.

Leliphi inqanaba lentliziyo eliphezulu lokuqeqesha

Elona zinga liphezulu lentliziyo liyahluka ngokobudala kunye nohlobo lomsebenzi owenziwa ngumntu yonke imihla, kodwa unokuqinisekiswa ngokwenza ukubala okulandelayo kwemathematics: I-220 minus yobudala (yamadoda) kunye ne-226 thabatha ubudala (yabasetyhini).

Umntu omdala osemncinci angaba nenqanaba eliphezulu lentliziyo lama-90 kwaye iimbaleki zinokufumana isantya sentliziyo esingama-55, kwaye oku kukwahambelana nokuba sempilweni. Into ebalulekileyo kukwazi ukuba inqanaba lentliziyo liphezulu linokwahluka kwenye kwaye oku akunakubonisa nayiphi na ingxaki yezempilo, kodwa ukomelela komzimba.

Ukwehla kobunzima kwaye, kwangaxeshanye, utshise amanqatha kufuneka uqeqeshe kuluhlu lwama-60-75% esona santya siphezulu sentliziyo, esahluka ngokobuni kunye nobudala. Jonga ukuba yeyiphi inqanaba lentliziyo elifanelekileyo lokutshisa amanqatha kunye nokunciphisa umzimba.