A yadda aka saba, bugun jini lokacin tafiya ya bambanta da masu alamomin a cikin kwanciyar hankali da tazarar 30-40 / min. Adadin karshe akan na'urar bugun zuciya ya dogara da tsawon lokaci da saurin tafiya, da kuma yanayin lafiyar ɗan adam. Misali, masu kiba suna kashe makamashi a kan tafiya, wanda ke nufin bugun bugun jikinsu da sauri. A cikin yara, bugun bugun jini lokacin tafiya (da lokacin hutu) ya fi na manya girma, yayin da yake kusa da matakin samartaka, bambancin ya tafi. Tabbas, gaba daya dukkan 'yan wasa suna da alamun bugun zuciya daidai gwargwadon ƙarfin horo - gwargwadon gudu da sauri, mafi girman karatun bugun zuciya zai kasance.
Duk da haka, akwai ƙa'idodi, ɓata daga abin da ke nuna matsalolin lafiya. Yana da mahimmanci a san su don sautin ƙararrawa a kan lokaci. A cikin wannan labarin, za mu gaya muku irin bugun zuciya yayin tafiya ana ɗaukarta al'ada ce a cikin mata, maza da yara, da abin da za ku yi idan bayananku ba su dace da iyakoki masu kyau ba. Amma, kafin mu ci gaba zuwa lambobi, bari mu gano abin da wannan alamun ke shafar gabaɗaya, me yasa za a sa ido a kansa?
A bit na ka'idar
Pulse shine motsin motsi na bangon jijiyar da ke faruwa saboda aikin zuciya. Wannan shine mafi mahimmancin alamun halitta na lafiyar ɗan adam, wanda aka fara lura dashi a zamanin da.
A cikin sauƙaƙan kalmomi, zuciya "jini tana kwarara", yana yin motsi mai banƙyama. Dukan tsarin jijiyoyin jini suna yin tasiri ga waɗannan damuwa, gami da jijiyoyin da jini ke motsa su. A lokaci guda, bugun zuciya da bugun jini ba abu ɗaya bane, tunda ba don kowace zuciya ta buga wani kalaman da zai kai ga jijiyar radial ba. Koyaya, mafi girman wannan bambancin, mafi girman abin da ake kira raunin bugun jini, alamun da aka ƙididdige waɗanda ke nuna kasancewar cututtuka na tsarin zuciya da jijiyoyin jini.
Bari mu ga irin tasirin da tafiya take da shi a yanayin bugun jini:
- Yayin tafiya, jini ya cika da oxygen, jiki ya warke, rigakafi ya ƙaru;
- An ƙarfafa tsarin zuciya da jijiyoyin jini;
- Akwai kaya na yau da kullun akan dukkan kungiyoyin tsoka, wanda jiki baya aiki don lalacewa da tsagewa. Saboda haka, ana ba da izinin irin wannan horon ga tsofaffi, da yara, da mata masu ciki, da kuma mutanen da ke murmurewa daga sifar jikinsu bayan mummunan rashin lafiya ko rauni;
- Akwai kunnawa na tafiyar matakai na rayuwa, gubobi da gubobi suna da rayayye shafewa, matsakaicin ƙona mai faruwa.
- Tafiya babban motsa jiki ne don hana jijiyoyin jini kuma yana ɗayan activitiesan adalancin wasanni don masu kiba. A lokacin wannan horo, suna iya kiyaye saurin zuciya na yau da kullun, wanda ke da mahimmanci don yin aiki.
Tsawon mintuna 60 na tafiya a matsakaita, zaka yi amfani da aƙalla 100 Kcal.
Al'ada a cikin mata
Tafiya don mata aiki ne mai matuƙar sakamako. Yana inganta lafiya, inganta yanayi, kuma yana inganta rage nauyi. Yana da amfani ga uwaye masu jiran gado saboda yana samar da ƙarin kwararar iskar oxygen.
Matsakaicin bugun jini lokacin tafiya a cikin mata masu matsakaitan shekaru (20-45 shekara) 100 - 125 beats / min. A hutawa, 60-100 beats / min ana ɗauka na al'ada.
Lura cewa idan lura na yau da kullun ya nuna cewa ƙimomin suna cikin kewayon al'ada, amma koyaushe suna cikin iyakar babba, wannan ba alama ce mai kyau ba. Musamman idan akwai wasu "ƙararrawa" - ciwo a cikin ƙashin baya, ƙarancin numfashi, jiri, da sauran abubuwan jin zafi. Idan bugun bugun jini na mace yayin tafiya yana wucewa a kai a kai, yana da kyau a yi alƙawari tare da mai ilimin kwantar da hankali wanda zai ba da damar zuwa ƙwararrun ƙwararru.
Koyaya, yawan bugun bugun jini ba koyaushe ke nuna alamun cututtuka ba. Sau da yawa wannan sakamako ne kawai na salon zama da rashin motsa jiki. Fara fara tafiya ba tare da matsanancin damuwa ba. Sannu a hankali kara gudu da tsawon lokacin ayyukanka yayin lura da bugun zuciyarka akoda yaushe. Da zaran na biyun ya wuce ƙa'ida, rage gudu, huce, sannan ci gaba. Bayan lokaci, lalle jiki zai sami ƙarfi.
Tsarin al'ada a cikin maza
Bugun zuciya na yau da kullun yayin tafiya cikin maza ba ya bambanta sosai da alamomin mata. Koyaya, har yanzu yanayi yana nuna cewa namiji ya kasance mai yawan kuzari a rayuwa fiye da mace. Kashe mama a can, kare dangi daga dinosaur. Maza suna da tsokoki mafi girma, kwarangwal, sauran hanyoyin gudanar da aikin hormonal.
Sabili da haka, a hutawa, ƙimar bugun jini 60-110 beats / min ya halatta a gare su, amma da sharaɗi cewa mutum ya jagoranci rayuwa mai aiki. Halin al'ada a yayin tafiya da sauri cikin maza bai kamata ya wuce ƙwanƙwasawa 130 / min ba., Yayin da a ɗan izinin "+/-" zuwa ga tarnaƙi.
Yana da mahimmanci a lura da yanayin gaba ɗaya yayin lokacin ɗaukar kaya mafi girma - ko akwai ƙarancin numfashi, ƙwanƙwasa cikin zuciya, rauni. A gaban bayyanar cututtuka masu ban tsoro, ya fi kyau tuntuɓi likita.
Al'ada a yara
Don haka, mun gano abin da ya kamata bugun jini ya kasance yayin tafiya ta al'ada cikin maza da mata, yanzu za mu yi la'akari da ƙimar yara.
Ka tuna da ƙanananku: sau nawa muke jin ana taɓa mu, daga ina ne yawan ƙarfi yake fitowa? Tabbas, jikin yaro yana aiki sosai fiye da balagagge, sabili da haka, duk matakan suna da sauri. Yara suna girma koyaushe, kuma yana ɗaukar kuzari sosai. Wannan shine dalilin da yasa yawan bugun yara yayin tafiya ba matsala.
Babban, dangane da sigogi don manya. Ga yara, al'ada ce. Shin kuna tuna menene yawan bugun jini na al'ada lokacin tafiya, munyi rubutu game da wannan a sama? 100 zuwa 130 bpm Me kuke tsammani, yaya yakamata bugun yaro ya kasance lokacin tafiya? Ka tuna, madaidaiciyar kewayon daga 110 zuwa 180 bpm!
A lokaci guda, shekaru yana da mahimmancin gaske - kusa da shekaru 10-12, ana kwatanta mizani da alamomin babban mutum. Bayan tafiya ko hutawa, bugun yaran ya zama cikin kewayon 80-130 beats / min (ga yara daga watanni 6 zuwa shekaru 10).
Idan kuna mamakin yadda bugun yara zai kasance yayin tafiya da sauri a wani zamani, yi amfani da tsarin duniya:
A = ((220 - A) - B) * 0.5 + B;
- A shine shekarun yaro;
- B - bugun jini a hutawa;
- N - ƙimar bugun jini yayin lodin wasanni;
A ce danka dan shekara 7 ne. Kun auna sautinsa kafin tafiya kuma kun sami darajar 85 bpm. Bari muyi lissafi:
((220-7) -85) * 0.5 + 85 = 149 yamma na yamma. Irin wannan mai nuna alama ga wannan yaron za a yi la'akari da ƙa'idar "zinariya". Tabbas, muna bada shawara ta amfani da mai lura da bugun zuciya.
Al'ada a cikin tsofaffi
Kusan kowane mutum, lokacin da ya kai shekara 60, an shawarce shi da ya yi tafiya yau da kullun. Tafiya yana taimakawa wajen inganta samarda jini, hada gwiwowi da kyau, kuma yana da karfin karfafa gwiwa akan dukkan jiki. Yin tafiya ba ya haifar da tsalle ba zato ba tsammani a cikin bugun zuciya, wanda shine dalilin da ya sa irin wannan nauyin ake kira da raɗaɗi.
Halin al'ada na tsofaffi lokacin tafiya bai kamata ya bambanta da ƙimar babban mutum ba, wato, yana da 60-110 beats / min. Koyaya, a cikin shekaru goma na bakwai, mutane galibi suna da cututtuka daban-daban na yau da kullun waɗanda ta wata hanyar ko wata suke shafar tsarin zuciya da jijiyoyin jini.
Valuesimar da aka yarda da bugun jini yayin tafiya ga tsofaffi bai kamata ya wuce ƙarancin 60-180 / min ba. Idan masu alamomin suka zama mafi girma, yi tafiya a hankali, sami hutawa sosai, kada ku nemi saita bayanai. Har yanzu ya zama dole a motsa, aƙalla don samun iska mai daɗi. Idan kun ji zafi mai zafi a cikin zuciya, jiri, ko wani rashin jin daɗi, dakatar da motsa jiki nan da nan. Idan bayyanuwar ciwo tana faruwa akai-akai, ziyarci likita.
Me za'ayi da yawan bugun zuciya?
Don haka, yanzu kun san yadda bugun jini ya kamata ya kasance yayin tafiya da sauri - ƙimar mata da maza na shekaru daban-daban kusan ɗaya ne. A ƙarshe, za mu gaya muku abin da za ku yi idan kwatsam ku gano cewa abubuwanku ba su da kyau. Af, ana kiran wannan yanayin tachycardia a magani.
- Idan bugun bugun jini ya yi tsalle yayin tafiya, tsaya, ɗauki dogon numfashi, sanyaya zuciyar ka;
- Idan kuna da ƙarin ƙimar ko da kuna hutawa ne, muna ba da shawara cewa ku shiga cikin binciken lafiyar lafiyar jijiyoyin jini a cikin asibiti.
Hakanan, yana da kyau mutum ya jagoranci rayuwa mai kyau, ya daina shan sigari da shan giya, kada ya ci zarafin abinci mai kiba, sannan ya guji damuwa.
Idan ba zato ba tsammani kuna da haɗari na tachycardia, wanda ke tare da ciwo mai tsanani, kira motar asibiti nan da nan. Yayin da kuke jiran ma'aikatan, yi ƙoƙari ku shiga cikin kwanciyar hankali, shakatawa da numfashi mai zurfi. Idan kuna sha'awar yin bugun zuciya, to muna ba ku shawara ku karanta kayanmu!
Da kyau, yanzu kun san yadda matsakaicin bugun zuciya ya kamata ya kasance yayin tafiya a cikin lafiyayyen mutum - ƙimar na iya ɗan ɗan karkata ta +/- 10 beats / min. Yi ƙoƙarin kiyaye kewayon lafiya ta yadda tafiya ba zata zama mai daɗi kawai ba, har ma da lada. Kasance cikin koshin lafiya.
