Nzira yekusarudza yekutarisa yemoyo uye ndeyei?

Chii chinonzi chiyero chemwoyo

Yekucheresa moyo chiyero mudziyo unoongorora chiyero chemwoyo (HR), icho chinokutendera kuti uone chiyero chinotenderwa chekuita kwemuviri, nzvimbo yemwoyo uye usapfuure hunhu hunobvumidzwa. Iyo gadget inogona kubata nemusoro chinongedzo kuitira kuti chienzanise neyakare kana inotevera zviyero.

Inotarisa chiyero chemwoyo chinodiwa rini?

Yekutarisisa yemoyo yekutarisa inogona kuuya inobatsira mune akasiyana mamiriro:

1. Muhupenyu hwezuva nezuva. Vazhinji havanzwisise kuti nei ichi chishandiso chiri kudikanwa muhupenyu hwezuva nezuva, nekuti iwe unogona kungoisa zvigunwe zviviri kune iyo yereal artery uye, nekuverenga kuri nyore, sarudza kurova kwemoyo. Asi kupomba hakuwanzoratidzi iwo chaiwo mufananidzo wepamoyo, uye uyezve, iwe unogona kugara uchirasika.

ZVINOKOSHA! Vanhu vanotambura nezvirwere zvakasiyana siyana zvemwoyo vanofanirwa kugara vachiona kupomba kwavo, zvichiteerana, moyo wekutarisa chinhu chakakosha kune vakadaro vanhu.

2. Zvemitambo zviitiko. Nerubatsiro rweyero yemoyo yekutarisa, iwe unogona kuchengetedza rakaringana danho rekuita muviri. Munguva yekudzidziswa, kurova kwemoyo kunowedzera uye kunogona kusvika pakukwirira kwaro (220 kurova). Kudzidziswa nehana yakadai yemoyo kune njodzi kuhutano, ndosaka zvichikosha kushandisa moyo yekutarisa kuti usazvikuvadze mukutsvaga kwemitambo yekuita uye kusviba. Pazasi isu tinotsanangura mune zvakadzama nzvimbo dzekutsika kwemoyo dzemitambo.

Mahara emahara emoyo

Izvo zvinofanirwa kucherechedzwa ipapo ipapo kuti iwo maratidziro akati fananei uye muzviitiko zvakawanda iwe unofanirwa kutarisa pamanzwiro, uku uchivimba nezviratidzo zveyero yemoyo yekutarisa.

Nzvimbo 1. Aerobic zone (nzvimbo yehutano).

Iko kurovera kwemoyo kunofanirwa kuve 50-60% yemuganhu. Iyo nguva yekudzidzira inogona kuve maminetsi makumi maviri kana kupfuura. Izvo zvinoita sekunge inofanirwa kunge iri mwenje mutoro. Vaya vachangotanga kutamba mitambo vanofanirwa kushanda munzvimbo ino.

Zoni 2. Mafuta anopisa nzvimbo (yemafaro zone).

Iko kurovera kwemoyo kuri 60-70% yemuganhu. Iko kudzidzira kunofanirwa kubva pamaminitsi makumi mana. Panguva imwecheteyo, iwe unofanirwa kunzwa wakasununguka kufema, zvine mwero mhasuru kushushikana uye zvishoma kudikitira.

Nzvimbo 3. Nzvimbo yesimba rekutsungirira (fitness zone).

Iyo yekupisa mwero ndeye 70-80% yemuganhu, iyo nguva yemutoro ndeye 10-40 maminetsi, zvese zvinoenderana nekugadzirira. Kuneta kwemhasuru uye kufema kwemahara kunofanirwa kunzwika. Nekuda kwekuti iko kusimba kwekudzidziswa kwakakwira, muviri unotanga kushandira mafuta akachengetedzwa.

Nzvimbo 4. Nzvimbo yekuvandudza (yakaoma).

Iko kurovera kwemoyo kuri 80-90% yemuganhu, iyo nguva yekutakura iri kubva pamaminetsi maviri kusvika gumi. Kunzwa: kuneta uye kupfupika kwemweya wekufema. Inobatsira vatambi vane ruzivo.

Nzvimbo 5. Nzvimbo yekuvandudza (yakanyanya).

Iyo yekushama nhanho ndeye 90-100% yemuganhu, iyo nguva isingapfuure 2-5 maminetsi. Muviri unoshanda padhuze nemikana, saka zvakakosha kune nyanzvi. Kazhinji, mutinhimira wekufema unobva wavhiringidzika, kurova marwadzo kuri kukurumidza, uye kuwedzera kudikitira.

Maitiro ekuverenga chiyero chemoyo wako mushe nenzira kwayo

Usati watanga kushandisa yemoyo rate yekutarisa, iwe unofanirwa kutsanangura yako yakatarwa moyo chiyero zone.

Heart rate zone = 220 - zera rako.

Mhedzisiro yakawanikwa ichave yakanyanya kukuremera, kupfuura iyo isingakurudzirwe kupfuura kupfuura panguva yekurovedza muviri.

Iwe unofanirwa kuverenga zvichienderana nerudzi rwekudzidzira. Semuenzaniso, pakurasikirwa nehuremu, iyo fomula ichave inotevera: (220 - zera - zororo reti yemoyo * 0,6) + kuzorora kurova kwemoyo.

Heart rate yekutarisa kupatsanura

Vagadziri vanogadzira akasiyana mamodheru emoyo rate monitors uye vanoaisa iwo maererano ne:

• nzira yekutsanya;
• mhando yekutumira chiratidzo;
• seti yemabasa.

Izvo zvakatemwa kupatsanura parameter zvinoonekwa sezvakakosha, asi kune zvekare zvidiki, semuenzaniso, dhizaini uye mutengo.

Maitiro ekusarudza yemoyo rate yekutarisa zvichienderana nerudzi rweiyo sensor

Iyo dhizaini yemoyo wekutarisa tarisa zvinoenderana nerudzi rweiyo sensor. Inogona kunge iri chifuva, ruoko, munwe kana nzeve.

• Chipfuva chemoyo rate yekutarisa ndiyo yakanyatsoita modhi. Electrode yakaiswa mubhanhire repachipfuva, iro rinoendesa izvo zvinoverengeka kune wemuviri tracker akapfeka pachiuno.
• Ruoko rwacho rwakanamirwa pachiuno. Inofungidzirwa kunge isinganetsi, nekuti inogara nzvimbo hombe, uye zviratidziro zvinokanganisa nezvikanganiso.
• Chimhete chinosungirirwa panzeve kana munwe. Models idiki muhukuru, iine huwandu hwepamusoro hwechokwadi, asi tumira mhedzisiro nekunonoka kwemasekondi mashoma.

Maitiro ekusarudza yemoyo rate yekutarisa nenzira yekutumira chiratidzo

Nenzira yekuparadzira chiratidzo ivo vanosiyana:

• Wireless… Mhando dzese dzemazuva ano hadzina waya. Zviratidzo zvinopfuudzwa pamusoro peredhiyo chiteshi, asi nekuda kwekushaikwa kwetambo, zvikanganiso zvinogoneka. Yakanaka yemitambo inoda chinja chinzvimbo chemuviri chinja.

ZVINOKOSHA kucherechedza kuti kana vanhu vachishandisa gadget yakadaro vari mukati mechiratidzo, kukanganiswa kunogona kuitika mukushanda kwechigadzirwa chako.

• Wired… Izvi zvinosanganisira zvishandiso zvine sensor neyakagashira zvine waya. Kupindirana neredhiyo hakune chekuita nekushanda kwemidziyo yakadaro, asi mashandiro avo haasi nyore kune wese munhu. Pakutanga kuona, iyo tambo inobatanidza rundarira uye sensor inogona kukanganisa maitiro ekudzidzira, asi yakadaro yemoyo yekutarisa ine mukana usingarambike - panguva yekushanda, inongonyora zvako zviratidzo. Zvakare, iyo chiratidzo chinogara chakarurama uye chakatsiga. Inogona kukurudzirwa kune vanhu vanoda kuziva chaiko kurova kwemoyo.

Maitiro ekusarudza yemoyo rate yekutarisa nemamwe mabasa

Kusarudza yekutarisisa yemoyo inokurudzirwa zvichienderana nemabasa ako. Pamusoro pekushanda kwekuverenga kupisa, zvakanaka kuve nekuwedzera mabasa, semuenzaniso:

• Zvekumhanya uye kugwinya - yakavakirwa-mukati GPS, pedometer, pamwe koriori kaunda.
• Kune vanoshambira - yakafanana seti yemabasa, pamwe nekukwanisa kudhiza pasi pemvura kusvika pakadzika kwemamita gumi.
• Zvemabhasikoro - pedaling sensor, nzira yekutevera.
• Kune vanokwira - barometer uye kambasi.

Sarudzo yakakwana

Ndokumbira uve nechokwadi usati watenga:

• ruzivo rwunoratidzwa nenzira kwayo pachiratidziro;
• hapana basa risingakoshi (iyo degree rekureruka rinowedzera);
• pane chiratidzo chezwi;
• iko iko kweyechokwadi yekutarisa kwemoyo kwakanyanya kukwirira;
• bhatiri kuzvitonga kwakanaka.