Yintoni Intlawulo Yentliziyo Yakho Efanelekileyo?
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Umxholo
- Ulinganisa njani ukubetha kwentliziyo
- Qala ngokuphumla kwentliziyo
- Inqanaba lentliziyo elifanelekileyo lokuzilolonga
- Ukulungelelanisa inqanaba lomsebenzi wakho
Ukubetha kwentliziyo linani lamaxesha apho intliziyo yakho ibetha ngomzuzu. Ungayilinganisela ngelixa uphumle (ukuphumla ukubetha kwentliziyo) kwaye ngelixa uzilolonga (uqeqesha ukubetha kwentliziyo). Inqanaba lokubetha kwentliziyo yakho sesinye sezibonakaliso ezinokuthenjwa ukuba uziqinisa ngokwaneleyo ngelixa uzilolonga.
Ukuba uye wafumanisa ukuba unengxaki yentliziyo okanye ukuba unayo nayiphi na eminye imingcipheko yesifo sentliziyo, thetha nogqirha ngaphambi kokuba uqalise ukuzilolonga nokuzama ukuseka uqeqesho lokulinganisa izinga lentliziyo. Banokukuxelela ukuba yeyiphi imithambo ekhuselekileyo nefanelekileyo kwimeko yakho kunye nenqanaba lokuqina. Baya kugqiba kwakhona ukuba yintoni ekujoliswe kuyo ekujoliseni kwentliziyo yakho kwaye ukuba ufuna ukubekwa esweni ngexesha lomzimba.
Kuyanceda ukwazi ezinye iziseko ukuze ube nolwazi ngakumbi xa uthetha nogqirha wakho. Apha ngezantsi kukho izinto ezibalulekileyo ekufuneka uzazi malunga nokubetha kwentliziyo yakho.
Ulinganisa njani ukubetha kwentliziyo
Ukulinganisa ukubetha kwentliziyo yakho kulula njengokujonga ukubetha kwentliziyo yakho. Unokufumana ukubetha kwentliziyo yakho esihlahleni okanye entanyeni. Zama ukulinganisa ukubetha kwethambo lakho lomthambo, oluvakala ngaphezulu kwendawo esecaleni kwesihlahla sakho, ngezantsi nje kwesithupha sesandla sakho.
Ukulinganisa ukubetha kwentliziyo yakho, cofa ngobunono iingcebiso zesalathiso sakho kunye neminwe ephakathi kwesi sitya segazi esihlahleni sakho. Qiniseka ukuba awusebenzisi ubhontsi wakho, kuba une-pulse yayo kwaye inokubangela ukuba ubale ngokungafanelekanga. Bala iibhithi oziva umzuzu opheleleyo.
Ungabala kwakhona imizuzwana engama-30 kwaye uphindaphinde ukubala ngamabini, okanye ubale imizuzwana eli-10 uze uphinde ngokuphinda-phinde ngesiithandathu.
Ngenye indlela, ungasebenzisa ukubek'esweni kwentliziyo, emisela ukubetha kwentliziyo yakho ngokuzenzekelayo. Ungayilungiselela ukukuxelela xa ungaphezulu okanye ungaphantsi koluhlu lwakho ekujoliswe kulo.
Qala ngokuphumla kwentliziyo
Kuya kufuneka uvavanye ukuphumla kwentliziyo yakho ngaphambi kokulinganisa ukubetha kwentliziyo yakho. Elona xesha lilungileyo lokuvavanya ukuphumla kwentliziyo yakho yinto yokuqala kusasa, ngaphambi kokuba uphume ebhedini - ngokuqinisekileyo emva kokulala kamnandi ebusuku.
Sebenzisa ubuchazi obuchazwe apha ngasentla, misela ukuphumla kwentliziyo yakho kwaye urekhode le nombolo ukuze wabelane nogqirha wakho. Unokuzama ukujonga ukubetha kwentliziyo yakho kwiintsuku ezimbalwa zilandelelana ukuqinisekisa ukuba umlinganiso wakho uchanekile.
Ngokwe-American Heart Association (AHA), iqondo lokuphumla lokubetha liphakathi kwe-60 ne-100 beats ngomzuzu. Nangona kunjalo, eli nani linokunyuka kunye nobudala kwaye lihlala lisezantsi kubantu abanamanqanaba aphezulu okuqina komzimba. I-AHA iqaphela ukuba abantu abasebenza ngokwasemzimbeni, abanjengeembaleki, banokuba nenqanaba lokuphumla kwentliziyo njenge-40 beats ngomzuzu.
Inqanaba lentliziyo elifanelekileyo lokuzilolonga
Emva kokuba ufumene ukuxhoma kokulinganiswa kwenqanaba lentliziyo, ungaqala ukubala kwaye ubeke iliso kwithagethi yakho usebenzisa ukubetha kwentliziyo.
Ukuba usebenzisa indlela yesandla yemilinganiselo yentliziyo, kuyakufuneka uyeke ukuzilolonga ngokufutshane ukuze uthathe ukubetha kwentliziyo yakho.
Ukuba usebenzisa i-monitor rate ye-rate, ungaqhubeka nokuzilolonga ngelixa ugcina iso lakho.
Ugqirha wakho unokukunceda ekuchongeni eyona nto ijolise kuyo, okanye ungasebenzisa izikhokelo zommandla ekujoliswe kuwo ukujonga ukubetha kwentliziyo yakho ngokusekwe kubudala bakho.
Ngokwe-AHA, ukusebenza ngokuphakathi komndilili kufuneka kusondele kwisiphelo esisezantsi kwinqanaba lokujolisa kwentliziyo elihambelana nobudala bakho. Kwisiphelo esiphakamileyo soluhlu kukujolisa kwentliziyo ekuqineni okuphezulu, ekusebenzeni ngamandla.
Imimandla ekujoliswe kuyo ekujoliswe kuyo ichazwe apha ngezantsi isekwe kwinto elingana nama-50 ukuya kuma-85 eepesenti yomndilili wenqanaba lentliziyo kwiminyaka nganye echaziweyo, kwaye iqondo eliphakathi leqondo lentliziyo lisekwe kubalo lwama-220 eminyaka yobudala.
Nceda uqaphele ukuba i-American Heart Association ithi la manani ayimilinganiselo eza kusetyenziswa njengesikhokelo ngokubanzi. Ukuba uziva ngathi esi sikhokelo asihambelani nokujoliswa kwentliziyo yakho kukuzilolonga ngokomzimba okanye ngamandla, ugqirha wakho uya kuba nakho ukusebenza nawe ngokuzimeleyo ukunceda ekumiseleni uluhlu lwenqanaba lentliziyo ekulungeleyo.
| Indawo ekujoliswe kuyo yenqanaba lentliziyo | Umyinge wereyithi ephezulu yentliziyo | |
| Iminyaka engama-25 | Ukubetha kwe-100 ukuya kwi-170 ngomzuzu | Ukubetha okungama-220 ngomzuzu |
| Iminyaka engama-30 | 95 ukuya kwi-162 ukubetha ngomzuzu | Ukubetha okungu-190 ngomzuzu |
| Iminyaka engama-35 | I-93 ukuya kwi-157 beats ngomzuzu | Ibetha ezili-185 ngomzuzu |
| Iminyaka engama-40 | I-90 ukuya kwi-153 beats ngomzuzu | Ukubetha okungu-180 ngomzuzu |
| Iminyaka engama-45 | I-88 ukuya kwi-149 beats ngomzuzu | Ukubetha okungama-175 ngomzuzu |
| Iminyaka engama-50 | I-85 ukuya kwi-145 beats ngomzuzu | Ukubetha okungu-170 ngomzuzu |
| Iminyaka engama-55 | I-83 ukuya kwi-140 beats ngomzuzu | Ukubetha okungu-165 ngomzuzu |
| Iminyaka engama-60 | Ukubetha okungu-80 ukuya ku-136 ngomzuzu | Ukubetha kwe-160 ngomzuzu |
| Iminyaka engama-65 | I-78 ukuya kwi-132 ibetha ngomzuzu | I-155 beats ngomzuzu |
| Iminyaka engama-70 nangaphezulu | I-75 ukuya kwi-128 beats ngomzuzu | Ukubetha okungama-150 ngomzuzu |
Qaphela ukuba amayeza athile athathiweyo ukunciphisa uxinzelelo lwegazi nawo anokunciphisa ukuphumla kunye neqondo liphezulu leqondo, kunye nokuchaphazela ukubala kwakho kwinqanaba leethagethi. Ukuba uthatha unyango ngamayeza entliziyo okanye enye imeko yentliziyo, buza ugqirha wakho ukuba kuya kufuneka usebenzise indawo ekujolise kuyo izinga lentliziyo ngokwenza umthambo.
Ukulungelelanisa inqanaba lomsebenzi wakho
Nje ukuba unqume inqanaba lentliziyo elifanelekileyo lokuzilolonga, kubalulekile ukusebenzisa olu lwazi ukukunceda ugcine inqanaba lokuzilolonga kwakho.
Nciphisa isantya sakho kunye nenqanaba lomgudu ukuba izinga lokubetha kwentliziyo yakho ngexesha lomsebenzi liphezulu kunokuba kufanele ukuba lisekwe kwimiyalelo kagqirha wakho nakwizikhokelo ezilapha ngasentla. Ukuba isezantsi ukuba kufanelekile, sebenza nzima ukuqinisekisa ukuba ufumana izibonelelo zomthambo.
Qala kancinci kancinci kwiiveki zokuqala zomsebenzi, ujonge ukuphela kwendawo ekujoliswe kuyo. Unokwakha ngokuthe ngcembe ukuya esiphelweni sendawo ekujoliswe kuyo.
Ngokuziqhelanisa okuncinci kunye nesikhokelo esivela kwiqela lakho lokhathalelo lwempilo, kungekudala uza kukwazi ukwenza uninzi lomthambo wakho wokuzilolonga ngokulinganisa izinga lokubetha kwentliziyo yakho.
Ukuba awuqinisekanga ukuba ungaqala phi, jonga ezi vidiyo zokuzilolonga kakhulu phantsi kwemizuzu engama-20.
Ukukhetha Indawo
Izinto ezi-5 ezimisela uhlobo lwebele