Leliphi inqanaba lentliziyo elifanelekileyo lokutshisa amanqatha (kunye nokunciphisa umzimba)

Umxholo

• Itshathi yokuhla kwesisindo somzimba
• Ulawula njani ukubetha kwentliziyo yakho ngexesha loqeqesho
• Ukubala njani ukubetha kwentliziyo yokunciphisa umzimba?

Isantya sentliziyo esifanelekileyo sokutshisa amanqatha kunye nokwehla kobunzima ngexesha loqeqesho ngama-60 ukuya kuma-75% esona santya siphezulu senhliziyo (HR), esahluka ngokobudala, nesinokulinganiswa ngemitha yokulinganisa. Uqeqesho kolu nyango luphucula impilo, kusetyenziswa amanqatha amaninzi njengomthombo wamandla, ukufaka isandla ekunciphiseni ubunzima.

Ke, ngaphambi kokuqala naluphi na uhlobo loqeqesho lokunganyangeki, kubalulekile ukuba wazi ukuba yeyiphi i-HR efanelekileyo ekufuneka igcinwe ngexesha loqeqesho ukutshisa amanqatha kunye nokunciphisa umzimba. Ukongeza, kuyacetyiswa ukuba wenze i-electrocardiogram, ngakumbi ukuba usaqala okanye ukuba kukho imbali yeengxaki zentliziyo kusapho, ukuqinisekisa ukuba akukho ngxaki yentliziyo, efana ne-arrhythmia, ethintela ukwenziwa kolu hlobo yokwenza umthambo.

Itshathi yokuhla kwesisindo somzimba

Itafile efanelekileyo yenqanaba lentliziyo yokunciphisa umzimba kunye nokutsha kwamafutha, ngokwesini kunye nobudala, imi ngolu hlobo lulandelayo:

UmzekeloInqanaba lentliziyo elifanelekileyo lokwehla kobunzima, ngexesha loqeqesho, kwimeko yomfazi oneminyaka engama-30, iphakathi kwe-117 kunye ne-147 ukubetha kwentliziyo ngomzuzu.

Ulawula njani ukubetha kwentliziyo yakho ngexesha loqeqesho

Ukulawula ukubetha kwentliziyo yakho ngexesha loqeqesho, ukhetho olukhulu kukusebenzisa ukubekwa kweliso kwentliziyo. Kukho iimodeli ezinjengeewotshi ezinokucwangciswa ukuba zilile nanini na xa izinga lokubetha kwentliziyo yakho liphuma ngaphandle kwemida yoqeqesho efanelekileyo. Ezinye zeempawu zeemitha ezihamba rhoqo ezikhoyo kwintengiso ziiPolar, uGarmin kunye neSpeedo.

Ukuphindaphindwa kwemitha

Uqeqesho lwabasetyhini ngemitha yokuhamba rhoqo

Ukubala njani ukubetha kwentliziyo yokunciphisa umzimba?

Ukubala inqanaba lentliziyo elifanelekileyo lokutshisa amanqatha kunye nokunciphisa umzimba, ngexesha loqeqesho, kufuneka kusetyenziswe le fomyula ilandelayo:

• Amadoda: iminyaka engama-220 ubudala kwaye uphinde uliphindaphinde elo xabiso ngo-0.60 no-0.75;
• Abasetyhini: iminyaka engama-226 kwaye baphindaphinde elo xabiso ngo-0.60 no-0.75.

Usebenzisa umzekelo ofanayo, umfazi oneminyaka engama-30 kuya kufuneka enze ezi zibalo zilandelayo:

• 226 - 30 = 196; 196 x 0.60 = 117 - Ubuncinci ubuncinci be-HR efanelekileyo yokunciphisa umzimba;
• I-196 x 0.75 = 147-Ubuninzi beH HR ilungele ukunciphisa umzimba.

Kukho uvavanyo olubizwa ngokuba yi-Ergospirometry okanye uvavanyo loxinzelelo, olubonisa amaxabiso afanelekileyo e-HR oqeqesho lomntu, ehlonipha amandla wentliziyo. Olu vavanyo lukwabonisa amanye amaxabiso anje ngomthamo we-VO2, onxulumene ngqo nemeko yomzimba womntu. Abantu abalungiselelwe ngcono ngokwasemzimbeni bane-VO2 ephezulu, ngelixa abantu abahleli phantsi bene-VO2 esezantsi. Qonda ukuba yintoni, kunye nendlela yokunyusa i-Vo2.