Wasu adadi na mutane zasu yi tambaya - menene haɗin haɗin ke tsakanin bugun jini da raunin nauyi ta hanyar motsa jiki? Mafi daidaito, kuma zamuyi magana game da shi a cikin labarin, da kuma nazarin masu ƙididdigar kan layi.
Dangantaka tsakanin ƙarfin motsa jiki da bugun zuciya
Alamar ilimin lissafi, kamar bugun jini, tana aiki ne a matsayin mai nuni da nauyin da aka kirkira ta hanyar horo, yayin da bugun ya dace daidai da nauyin - idan suka yi nauyi, to hakan ya sanya bugun zuciyar (HR).
Taya zaka iya sarrafa bugun zuciyar ka? Wadannan dalilai suna shafar bugun zuciya:
- Yawan maimaitawa na darussan. Adadin maimaitawa yana shafar bugun zuciya kai tsaye - tare da ƙaruwa a cikin lambar, bugun zuciyar kuma yana ƙaruwa.
- Dogaro da yawaitar motsi. Loda a jiki yana ƙaruwa tare da ƙaruwa a kewayon motsi.
- Matsalar motsa jiki da ƙungiyoyin tsoka masu aiki. Tare da karuwar yawan tsokoki masu aiki yayin motsa jiki, kayan da ke jiki yana ƙaruwa sosai, kamar yadda aka nuna ta ƙaruwar bugun zuciya. Hakanan, kulawa ta musamman daga mai koyon aikin akwai motsa jiki masu rikitarwa, a ciki, ban da haɗa babban rukuni na tsokoki, ana buƙatar daidaiton su daidai.
- Saurin aiwatar da aikin. A cikin motsa jiki na motsa jiki, zaɓin motsa jiki da aka zaɓa galibi yana da babbar rawa - mai sauri, matsakaici ko jinkiri. Saurin jinkiri na horo ya dace da ƙwarewar ƙarfi, amma saurin sauri don horon cyclic.
- Tashin hankali. Lokacin motsa jiki a iyakar karfin jikinka, gajiyar jiki tana ƙaruwa da sauri a cikin tsokoki saboda rashin isashshen oxygen da wadatar abinci - tsarin zuciya yana aiki har zuwa iyaka, wanda ba shi da kyau kawai.
- Lokacin "hutawa" tsakanin reps da motsa jiki. Baƙon abu kamar yadda zai iya sauti, amma hutawa na dogon lokaci (musamman tsakanin motsa jiki) yana ba da gudummawa ga tasirinsu mafi fa'ida da inganta lafiyar jiki. A cikin duniyar wasanni, akwai lokutan hutawa biyu - wucewa da aiki.
A wane bugun jini ake ƙone kitse?
Don manufa daya ko wata (asarar nauyi, ginin tsoka), akwai bugun zuciya daga jeri mafi girma na zuciya. Matsakaicin bakin kofa don bugun zuciya shine bugun jini 220 / minti.
Ana iya wakiltar su bisa ga zane da ke ƙasa:
- Matsakaicin shine 50-55% na matsakaicin - don haka don yin magana, ƙuntatawa don dumi na jiki. Wannan ya hada da mafi sauki motsa jiki, saboda wannan ba shi da amfani amfani da su kawai.
- Range 55-65% na matsakaicin - a wannan bugun zuciya, huhun an horar da shi sosai kuma tsarin zuciya da zuciya ya inganta. Amma magana game da rasa nauyi - wannan zangon ya dace kawai don kiyaye sautin da tsarin zuciya.
- Range 65-75% na iyakar - wannan bugun zuciyar ya riga ya kunna samar da ajiyar jiki, in ba haka ba ƙona mai zai fara. Motsa jiki mai rikitarwa, kodayake a hankali, kusan ya fi wasu tasiri sosai wajen taimakawa rasa nauyi.
- Kewayon 75-80 daga matsakaici ya dace da fara ayyuka don "gina" ƙwayar tsoka, saboda yawan wadatar zafin jiki na carbohydrates.
- Range 85-90 daga matsakaicin - horon da ake nufi da wannan, mai hatsari ga mutanen da ba su da horo. Wadannan darussan an tsara su ne don mutanen da ke da ci gaban tsarin zuciya, kuma a cikin mutanen da ba su da tarbiyya, zuciya na iya daina jurewa da aikin ta.
- Matsakaicin 90-100% na matsakaici shine zafin nama tare da irin wannan bugun jini wanda, ban da matsanancin damuwa a cikin zuciya, an cire samfuran abubuwan narkewa daga jiki. Daga nan, af, tasirin abin da ake kira "ƙone tsoka" yana farawa
Lissafin bugun zuciya don ƙona kitse bisa ga tsarin Karvonen
Tsarin Karvonen shine mafi shahara a cikin yanayin wasanni, kuma zamuyi nazarin sa;
(MHR-HR a hutawa) * ƙarfin ƙarfi + HR a hutawa
A aikace, ana yin lissafin kamar haka:
- Lissafin bugun zuciya a huta. Na farko, gwargwadon ƙarfin bugun zuciyar da aka ƙaddara. Yawancin lokaci, mintuna 10-15 kafin auna, ya zama dole don ware kowane aikin motsa jiki, kuma a cikin mintuna 3-5 don shakatawa gaba ɗaya. Ana ɗaukar ma'aunin yayin kwanciya kuma zai fi dacewa da safe bayan bacci. Ana yin ma'aunin ne ko dai da abin dubawa na zuciya, ko tare da na'urar lura da bugun zuciya, ko ta hanyar da aka sani na binciken wasu wurare da babban yatsa. Hakanan ana ba da shawarar maimaita hanya sau 2-3 sau ɗaya a cikin kwanaki 2-3 don ƙayyade matsakaicin bugun zuciya.
- Lissafi na MHR. Ana yin wannan ma'aunin ne ta amfani da dabara ta Robergs-Landwehr don tantance matsakaicin matsuwa a shekarunka.
- Tabbatar da shawarar ajiyar ƙayyadewa (HRCC). Wannan matakin yana tantance bambanci tsakanin iyakar bugun zuciyar ka da kuma bugun zuciyar ka.
- Aikace-aikacen masu haɓaka daga jeri da aka ayyana a baya. Ana amfani da masu haɓaka daga zaɓaɓɓen kewayon ga duk abin da aka faɗa, a wurinmu kewayon asarar nauyi shine adadi daga 0.60 zuwa 0.70. An ƙara bugun hutawa zuwa sakamakon.
Misalan mafita ga duka jinsi biyu suna ƙasa.
Na mata
- Ana lissafin matsakaicin bugun zuciya daga shekaru - 220 beats / minute - 30 years = 190 beats.
- Matsakaicin bugun zuciya shine 190 / minti.
- Bugun zuciya - 70 beats / minti
- Lissafi na ajiya - 190-70 = 120.
- Matsakaicin mafi karanci shine 60%.
- Formula - (120x60) + 70 = 142.
A cikin mata, yawan bugun zuciyar yana 60-80 beats / min, wannan saboda ilimin lissafi ne. Ba tare da motsa jiki ba, jikin mace zai fara shan wahala daga karuwar karfin bugun jini kuma a hankali zai iya zama matsaloli daban-daban na hanyoyin jini.
Na maza
Dabarar ta kusan kusan daidai da abin da ke sama, amma akwai wasu nuances:
- Bugun bugun zuciya a cikin zuciyar namiji ya fi rauni fiye da na mace, da kusan buguwa 10 a minti ɗaya. Wannan adadi ya kai kimanin 50-65 a minti daya. Wannan shi ne saboda ilimin lissafi na maza.
- Saboda batun farko, ya kamata a nuna alamar kewayon ta hanyar 10-15% - har zuwa 65-80%
Kafin fara aikin horo, ya zama dole a nemi shawara da likitan jijiyoyi da sauran kwararru idan akwai wasu cututtuka. Don dystonia na zuciya da jijiyoyin jini ko wasu matsalolin hanyoyin jini, motsa jiki yana da amfani, amma an bayyana a sarari.
Lissafin bugun zuciya na yau da kullun don ƙona mai
Don sauƙaƙe lissafin bugun zuciyar da aka ba da shawarar don asarar nauyi, ya kamata ku yi amfani da masu lissafin kan layi.
Yaya ake amfani da kalkaleta na kan layi?
- An kirga bugun zuciyar da ke hutawa
- Ana lissafin matsakaicin bugun zuciya idan ba'a samu a cikin kalkuleta ba.
- Ana sigogin sigogi cikin layuka masu daidaitaccen lissafi kuma ana yin lissafin.
- Don kammala hoton, komai yakamata a tuƙa shi daidai, yana da kyau a ƙara yin lissafin da kanka
Matsakaicin Gudanar da Burnona Mai Rage
Lokacin yin wasanni, ya kamata ka bi waɗannan ƙa'idodi masu zuwa:
- Bugun zuciya mafi kyau yayin gudu shine 110-120 idan mai gudu shine mai farawa. A nan, ya kamata ka tsaya ga yin jogging> takawa ta yau da kullun lokacin da ka kai kololuwa. Ga waɗanda aka horar, zangon ya kai 130 zuwa 145. “Farawa kaɗan” ya zama dole don aiki na yau da kullun na hanyoyin jini da ci gaban su a hankali.
- Dole ne a lasafta kewayon anaerobic daban-daban azaman wannan yana ba da sakamako mafi inganci.
- Don cikakken hoto da ƙarin motsa jiki mai kyau, yakamata kuyi amfani da na'urar bugun zuciya.
- A lokacin zafi, ya zama dole a kula da ƙimar ruwa mai kyau a cikin jiki. Idan ka kusan daina shan giya yayin guduwa, bugun zuciya zai tashi zuwa "masu nuna sararin samaniya" tare da mummunan sakamako a nan gaba.
- Sau da yawa, yayin aiki da bayan gudu, zafin jikin yana tsakanin digiri 38 zuwa 39. Wannan zazzabi na al'ada ne don horo, wanda shine fa'ida yayin sanyi - ɗagawa da karfi ko riƙe yanayin zafin jiki yayin gudu yana taimakawa warkewa daga kwayar cuta ko sanyin gama gari.
- Idan kuna jin zafi a gefen cikinku, kuna buƙatar yin ɗayan abubuwa biyu - tausa cikinku ko rage tafiyar saurin ku. Jin zafi a waɗannan wuraren yana da alaƙa da jini mai yawa a cikin wannan yankin kuma ya zama dole a rarraba shi.
Lissafin bugun zuciya mafi kyau don ƙona nauyi mai yawa ya zama dole don tasirin atisayen. Bugun zuciyar ku babban alama ne na yadda ake gudanar da aiki yadda ya kamata.
