Sanannen abu ne cewa motsi shine rayuwa. Wannan shine tushen lafiyar dan adam, nasarar sa. Babu shakka motsi yana kawo tsarin zuciya zuwa ga yanayin aiki na yau da kullun, ba tare da la'akari da kasancewa ɗan wasa bane ko kuma matsakaiciyar mutum.
Ya kamata a tuna cewa ƙarfin motsa jiki yana da amfani daidai kuma bai dace da kowa ba. A kowane yanayi, matakin an ayyana shi daban-daban, ya danganta da shekaru, nau'in, matsalolin lafiya, da sauransu. A matsayinka na mai mulki, masana sun ba da shawarar mai da hankali kan bugun zuciyar.
Bugun zuciya
Don gano yadda zuciya ke aiki da kuma motsin sa na yau da kullun, kana buƙatar saka idanu kan bugun bugun jini. Ga kowane mutum, bugun zuciya zai banbanta, gwargwadon shekarunsa, dacewarsu, da sauransu. duk da haka, ga duka, ana lissafin bugun zuciyar a matsayin mizani.
- Daga haihuwa zuwa shekaru 15, bugun zuciya yana da nasa jadawalin na musamman - bugawa 140 / min., Tare da shekaru, ƙimar ta faɗi zuwa 80.
- Da shekara goma sha biyar, mai nuna alama ya kai ga bugawa / min 77.
- Matsakaicin ƙimar talakawa, wanda ba shi da horo shine 70-90 beats / min.
Me yasa bugun jini yake ƙaruwa yayin motsa jiki?
220 - (adadi na cikakkun shekaru) = mai nuna alama yana shafar lissafin yanayin bugun zuciya.
Ba tare da la’akari da wurin da yake ba, kowane sashin jiki yana bukatar natsuwa tare da abubuwan gina jiki, oxygen, ma’adanai da sauransu.
Tsarin zuciya da jijiyoyin jini ba wani banbanci bane, saboda babban aikin sa shine, tsotsa jini dake ratsa zuciya, kwantar da jiki da iskar oxygen, fitar da dukkanin jini ta cikin huhu, don haka a tabbatar da musayar iskar gas. Yawan bugun jini a hutawa shine 50 - 'yan wasa, in babu son zuciyar wasanni - 80-90 beats / min.
Da zaran aikin ya karu, zuciya na bukatar fitar da iskar oxygen a wani kari mai yawa, bi da bi, canjin nata yana canzawa, don samar da halittar jiki da ake bukata.
Yawan bugun zuciya yayin motsa jiki
Dole ne a yi la'akari da shekaru don ƙayyade iyakar kewayon bugun zuciya. A matsakaita, zangon da aka ba izini ya fara ne daga 150-200 bpm.
Kowane rukuni yana da ƙa'idodinsa:
- Har zuwa 25, 195 beats / min ya halatta.
- 26-30 iyaka 190 bpm.
- 31-40 halatta 180 beats / min.
- 41-50 an yarda 170 beats / min.
- 51-60 ƙasa da ƙarancin 160 / min.
Lokacin tafiya
A cikin dukkanin yanayin ilimin yanayin mutum, tafiya ita ce mafi karɓa ga mutum, tun da duk motsa jiki, motsi gaba ɗaya, farawa da shi.
Don horarwa, yin tafiya wani motsa jiki ne wanda ke buƙatar hanyar da ta dace. Tare da irin wannan horon, ya zama dole a bi wani nau'i na bugun jini, wannan shine 60% na iyakar ƙimarta.
A matsakaici, ga ɗan shekara 30, za a lasafta ƙa'idar:
- 220-30 (cikakkun shekaru) = 190 bpm; 60% = 114 bpm
Lokacin gudu
Babu wani abin da ya fi lada kamar gudu da annashuwa. Shi ne ya ba ka damar ƙarfafa ƙwayoyin zuciya. Koyaya, wannan horon yana buƙatar bugun zuciya daidai. A yadda aka saba, mai nuna alama zai iya zuwa daga 70 zuwa 80%.
Kuna iya lissafin wanene ta hanyar dabara (don ɗan shekara 30):
- 220-30 = 190; 70% -80% = 133-152 bpm
Tare da lodi na cardio
A yau ya zama mai kyau don amfani da horo na zuciya, wato, zuciya. Ana nufin su ne don ƙarfafa aikin tsokar zuciya, saboda gaskiyar cewa haɓakar zuciya na ƙaruwa. Daga qarshe, zuciya tana koyon aiki da oda mafi natsuwa. Da irin wannan horon, a hankali yake bin bugun jini, ƙimar shi bai wuce 60-70% ba.
Lissafin dan shekara 30 zai kasance kamar haka:
- 220-30 = 190 na yamma; 60-70% = 114-133 bpm.
Don kona kitse
Bugun zuciya a cikin shirin "yanki mai ƙona kitse" motsa jiki ne wanda aka tsara shi don ragargajewa da ƙona kitse mai yuwuwa. Irin waɗannan wasannin motsa jiki na iya "kashe" 85% na adadin kuzari. Wannan tasirin yana faruwa ne saboda tsananin nauyin zuciya.
A cewar 'yan wasa, babban loda a jiki ba ya bari a yi kitso da mai. Koyaya, irin waɗannan wasannin motsa jiki basa ƙone ajiyar, ana nufin lalata glycogen na tsoka. Regular yana da matukar mahimmanci tare da irin wannan horo. Bugun zuciya daidai yake da na zuciya.
'Yan wasa
Athleteswararrun athletesan wasa ba su san irin wannan kamar bugun zuciya ba, tunda suna da mafi girma, tare da motsa jiki. A kan matsakaita, ana lissafin bugun zuciya bisa la'akari da 80-90% na mafi girman ƙima, kuma a cikin matsanancin lodi ya kai 90-100%.
Yana da kyau a lura da gaskiyar cewa ana rarrabe 'yan wasa ta hanyar canza kwayar halitta ta jiki, saboda haka, a cikin kwanciyar hankali, bugun zuciyarsu ya ragu sosai fiye da na mutumin da ba shi da tarbiyya.
Matsakaicin iyakar izinin zuciya yayin motsa jiki da shekaru
Dogaro da shekaru, iyakar ƙarfin bugun zuciyar da ake bari ya canza.
A cikin lokacin har zuwa shekaru 60, ƙimar ta bambanta daga 160 zuwa 200 beats / min.
Idan mukayi maganar banbancin shekaru, kowane goma yana rage darajar.
Don haka, yana da shekaru 25, iyakar tana canzawa kusan 195 beats / min. Daga shekara 26 zuwa 30, iyakar za ta canza cikin 190 beats / min. Kowace shekaru goma, ƙimar ta ragu da 10 bpm.
Sauke bugun zuciya bayan motsa jiki
Halin yanayi na bugun jini ya fara ne daga 60-100 beats / min. Koyaya, yayin horo, yayin yanayi mai wahala, ƙimar sa tana canzawa.
Wannan yanayin yana da mahimmanci ga yan wasa, musamman bayan horo, a rana. Da yake magana cikin yaren 'yan wasa, matakinsa ya kamata ya kasance cikin kewayon 50-60 beats / min.
Alamar motsa jiki mai kyau shine bugun zuciyar 60-74 beats / min. Range har zuwa 89 bpm - matsakaici. Koyaya, duk wani abu sama da 910 beats / min ana ɗauke shi mai nuna alama mai mahimmanci wanda ba'a bada shawarar 'yan wasa don fara horo.
Yaya tsawon lokacin da za a ɗauka don murmurewa?
Yawanci yakan ɗauki minti 30 don dawo da karin waƙar. Anyi la'akari da dabi'a don hutawa jiki ba fiye da mintina 15 ba, don haka bugun jini ya zo cikin jihar kafin horo.
Dalilai na kiyaye yawan bugun zuciya
Motsa jiki shine damuwa ga jikin ɗan adam duka. Yana buƙatar ƙarfi sosai. Kowane motsi na tsoka amfani ne da kuzari da oxygen.
Isar da waɗannan albarkatun ana sarrafa su ta hanyar zagayawar jini, wanda ke haifar da ƙimar aiki na zuciya.
A yadda aka saba, bugun jini yana haifar da tsokar zuciya da sauri da sauri. Idan muna magana game da kowane takamaiman cututtuka, to wannan shine tachycardia. Pathology lokacin da bugun jini ya ƙetare alamar 120 / min.
Idan akwai jinkirin bugun zuciya a lokacin da bayan horo, wannan shine bradycardia.
'Yan wasa suna wahala daga ragi mai rauni saboda horo mai yawa.
Idan bugun jini bai zama daidai ba, to wannan shine sinus arrhythmia. Mitar, a matsayin mai mulkin, a wannan yanayin ya bambanta daga al'ada zuwa ƙari.
Idan akwai bugun jini mai hargitsi tare da bugun zuciya mai sauri, to wannan shine zafin nama, kuma kowane hari yakan haifar da keta haddin jini. Irin wannan take hakkin ya kan haifar da yunwa mai guba.
Canjin yanayin zuciya ya danganta da shekaru, aiki, salon rayuwa, saurin horo. Arƙashin ɗaukar kaya, ya zama mai yawaitawa, yana ƙunshe da canje-canje na yanayin ilimin lissafi. A halayyar mutum, haɓaka aikin motsa jiki daidai yake daidai da ƙaruwar bugun zuciya.
Sabili da haka, 'yan wasa suna amfani da lissafin bugun zuciya, wanda kuma yana da mahimmanci ga mutanen da ba su da horo da horo daban-daban kuma ya danganta da shekaru, nauyi, da sauransu
