Alamar bugun zuciya da ke gudana yana taimakawa don kimanta yadda isasshen jiki yake karɓar kaya. Idan kullun kuna tilasta masa yin aiki don sawa, babu fa'ida daga irin wannan ilimin motsa jiki, akasin haka, zaku cutar da kanku. A cikin wannan labarin, zamuyi la'akari da yadda bugun zuciya ya kamata ya kasance yayin aiki a cikin lafiyayyen mutum, abin da ya shafe shi da yadda za'a auna shi daidai.
Me yasa zuciyarka ke bugawa da sauri idan ka gudu
Me yasa kake tsammanin bugun jini da sauri idan zaka gudu, kuma me yasa zuciyarka take bugawa da sauri? Abinda yake shine yayin motsa jiki, mutum ya sami ƙarin buƙatar oxygen. Kamar yadda kuka sani, na karshen yana shiga kowane sel na jiki tare da jini, wanda ke zagayawa saboda aikin tsokar zuciya. Don haka, da zaran ɗan wasa ya fara gudu, jerin abubuwan aiki suna farawa:
- Tsokoki na buƙatar ƙarin ƙarfi da ƙarin oxygen don yin aiki sosai;
- Zuciya ta fara bugawa sosai;
- Yawan yaduwar jini yana ƙaruwa;
- Tsarin rayuwa ya inganta, ƙwayoyin jiki suna karɓar abinci mai gina jiki, ƙwarewar jiki yana ƙaruwa da ƙarfi don ci gaba da kasancewa a ƙarƙashin damuwa.
Halin al'ada da bugun zuciya (a cikin lafiyayyen mutum yawanci suna haɗuwa) yayin wasanni suna cikin kewayon 120-140 a minti ɗaya. Ya kamata a fahimci cewa kowace kwayar halitta ce ta mutum, saboda haka, galibi akwai karkacewa waɗanda ake ɗaukarsu nau'in al'ada ce.
A hanyar, bugun zuciya yayin gudu don maza da mata ya ɗan bambanta, amma, a gaba ɗaya, bai kamata su wuce 75% na sakamakon a hutawa ba - 60-80 beats a minti daya.
Yawancin likitoci suna son yin imani cewa kawai ɗan wasan da kansa zai iya ƙayyade abin da yake daidai lokacin buguwa cikin maza da mata. Don yin wannan, ya kamata ya lissafa saurinsa (yadda zai yuwu a gare ku), a inda ba ya shakkar numfashi, yana numfashi da ƙarfi ta hancinsa, yana iya jurewa cikin wannan yanayin, aƙalla rabin sa'a. Da zaran an sami yanayin, auna bugun zuciyar ka ta amfani da na'urar bugun zuciya ko da hannu ka karanta kimar da aka samu a matsayin daidaikun mutum
Akwai wata dabara wacce zata taimaka muku wajen lissafin bugun zuciyar ku, amma yana aiki ne kawai ga matasa 'yan ƙasa da shekaru 30. Don yin lissafin abin da bugun jini ya kamata ya kasance yayin da kuma bayan gudu, ya kamata maza su rage shekarunsu daga 220, mata daga 196. Misali, ga saurayi ɗan shekara 30, iyakar da ke sama ta zama buguwa 190 a minti ɗaya.
Idan bugun zuciyar ka ya wuce iyaka yayin gudu, ya kamata ka tafi zuwa mataki, ka kwantar da zuciyar ka, sannan kawai sai ka ci gaba. Idan ka wuce shekaru 30, ninka sakamakon ta hanyar coefficient daga 0.5 zuwa 0.8 (mazan da ka girme, lambar ta fi girma).
Thearancin shiri da mutum yake da shi a jiki, mafi yawan lokuta bugun zuciyarsa zai tashi daga mizani yayin gudu, don haka ya kamata masu farawa su kasance cikin shiri don gaskiyar cewa zasu yi yawancin motsa jiki. Don rage yawan bugun zuciya, ya kamata ka rage gudu, sauya zuwa tseren tafiya, da kuma daukar numfashi. Sai kawai bayan sabuntawar numfashi, zaka iya komawa ga gudu. Ka tuna, gudu a babban bugun zuciya yana da haɗari ga lafiyar ka.
Menene ya shafi bugun zuciya?
- Nauyi;
- Shekaru;
- Halaye marasa kyau - giya da shan sigari;
- Yanayin iska;
- Halin halin halayyar dan-Adam.
Lokacin lissafin kuɗin mutum, tabbatar da la'akari da waɗannan sifofin.
Yankunan bugun zuciya
Don fahimtar abin da yankin bugun zuciya ke gudana, kana buƙatar fahimtar ma'anar kanta. Don haka, bugun jini shine motsin motsi na bango na tasoshin da jini ke gudana a cikinsu. Tsakanin bugun zuciya na yau da kullun a hutawa da iyakar iyakar bugun jini, wanda jiki ke iyakar ƙarfinsa, akwai yankuna bugun jini 5. Suna ƙayyade ƙarfin horo da ƙoshin lafiyar ɗan wasan.
- Yankin Intananan Kaifi - Bugun zuciya 115-120 beats / min. Matsayi mafi kyau ga masu farawa;
- Orananan ko yankin dacewa - Zuciyar zuciya 120-135 beats / min. Irin wannan horon yana kuɓutar da jimiri da kyau, kuma kuma, shine mafi kyawun bugun zuciya yayin gudu don ƙona kitse;
- Yankin Aerobic - 135-155 bpm Irin wannan motsa jiki yana koyar da karfin motsa jiki.
- Yankin Anaerobic - 155-175 bpm Yin tsere a cikin irin wannan yanki yana taimakawa haɓaka ƙarfin sauri, karya abubuwan da aka samu a baya;
- Yankin ja - 175-190 - yanki na iyakar lodi da inganci. Professionalwararrun athletesan wasa ne kawai ke ba da kansu irin wannan horo. Ga yan koyo, ana musu takamaiman tsari, tunda idan an tsara su yadda ya kamata, zasu iya lalata lafiyar.
Yadda ake aunawa?
Nan gaba kadan, za mu kalli yin gudu a karamin bugun zuciya, fa'ida da rashin amfani, amma yanzu, bari muyi magana game da yadda za a auna shi daidai. Kuna da hanyoyi biyu: jagora da kanikanci.
- A cikin yanayin jagora, kuna buƙatar tsayawa kuma sanya yatsu biyu a wuyanku inda jijiyar carotid ta wuce. Kalli sakan 15 a agogo sannan ku kirga yawan bugawa a wannan lokacin. Sakamakon adadi ya ninka ta 4.
- Hanyar injiniya ta ƙunshi amfani da na'urori. Akwai masu lura da bugun zuciya, wadanda basu cika daidai ba, da wadanda suke da madaurin kirji - sune suka fi dacewa. Waɗannan na'urorin za su yi duk aikin da kansu. Zasu kirga yawan bugun zuciyar ku a duk lokacin motsa jikin, zana hoto mai zane, zasu fada muku inda kuma yaushe kuka kauce daga al'ada. Muna ba da shawarar cewa ku sami agogo mai gudana tare da mai lura da bugun zuciya - tabbas ba za ku yi nadamar siyan shi ba!
Don haka, mun gano abin da mafi girman bugun zuciya yayin aiki a cikin maza da mata ana ɗauka karɓaɓɓe, kuma mun gano yadda za mu auna shi daidai. Yanzu, bari muyi magana game da irin wannan tunanin kamar ƙarancin zuciya.
Gudun a low zuciya rate
Wannan shi ne mafi kyawun nau'ikan kaya ga jiki, wanda babu yunwar oxygen, aikin tsoka don sawa, damuwa ga tsarin zuciya da jijiyoyin jini. Da alama mai farawa ba zai iya gudu nan da nan tare da rashin ƙarfin zuciya ba, dole ne ya yi horo da yawa da wahala. Fara tare da hankali, motsa jiki a hankali kuma tafiya mai yawa. A hankali kara hanzarin ka da saurin ka, kara kaya, ka tabbata cewa bugun zuciyar ka bai tashi ba.
Ka tuna, ƙananan yankin bugun zuciya yana cikin zangon 110-130 bpm. Af, shi ne mafi kyau duka don ƙona mai, ci gaba da jimrewa, haɓaka kiwon lafiya.
Tabbas, ba zaku iya zama zakaran Olympic a wannan yanki ba, afili, wannan shine babban koma bayarsa, amma yana bawa 'yan wasa masu son samun mafi kyawun gudu!
Bugun zuciya na al'ada
Yanzu kun san yadda ake saukar da bugun zuciyar ku yayin gudu, kuma menene mafi kyawun kewa don dalilinku. A ƙarshen labarin, bari muyi magana game da wane bugun zuciya ya kamata a bi, daban, don mata da maza. Don haka, bari mu fara.
Na mata
Ka tuna, a ƙarƙashin motsa jiki, ƙimar al'ada na bugun zuciya don rabin rabin daga 118 zuwa 137 bpm. Wannan shine mafi kyawun kewayo don kiyaye fasali, inganta lafiya, da sauƙaƙe jijiyoyi. Kuma yana tare da irin waɗannan alamun cewa gudu don asarar nauyi ya zama mafi inganci.
Idan ka ji ƙarancin numfashi, ƙarancin numfashi, ciwo a gefen dama naka, ko ƙarar matsi, ɗauki matakai nan da nan don rage bugun zuciyarka.
Na maza
Me kuke tsammani, menene yakamata ya zama bugun zuciya yayin gudu a 40 don namiji, muddin yana da cikakkiyar lafiya? Tsarin ya kusan zama daidai da na mace - daga 114 zuwa 133 bpm. Atisaye a wannan saurin inganta walwala, daidaita daidaituwar bacci, da haɓaka aiki mai kuzari. Irin wannan nauyin ana ɗaukar shi matsakaici, matsakaicin amfani da iskar oxygen (Mpc) da bugun jini yayin gudu suna kasancewa cikin iyakoki na al'ada, jiki baya fuskantar damuwa, yayin motsa jiki yana motsa jiki, tsokoki suna daɗaɗuwa, kuma jimiri yana haɓaka.
Toari ga dukkan fa'idodin lafiyar gudu, tuna mafi mahimmanci nuance - gudu yana motsa samar da endorphins - hormones na farin ciki. Wannan yana nufin cewa horo yana inganta yanayi, inganta walwala. Sanin nawa bugun ya kamata ya kasance yayin guduna, koyaushe zaku sarrafa kayan, zaku sami ikon haɓaka abubuwan da hankali, kuma, a cikin wannan halin, nan da nan za ku karɓi siginar gazawa.
Yanzu kun san wane bugun da za ku yi don samun ƙwarewa daga aikinku - muna yi muku fatan alheri da ƙoshin lafiya!
