Target Moyo Rate muPamuviri

Zvemukati

• Nei kurovedza muviri kuchikosha panguva yekuzvitakura?
• Pane Pane Miganho paKurovedza muviri Panguva Yekubata?
• Ndirini Pandinofanira Kufonera Chiremba Wangu?
• Chii chinonzi Target Moyo Rate?
• Inoita Yangu Target Yemoyo Rate Kuchinja Panguva Yepamuviri?

Nei kurovedza muviri kuchikosha panguva yekuzvitakura?

Kuita maekisesaizi inzira huru yekuramba uine hutano iwe uchiri nepamuviri. Kudzidzira kunogona:

• kurerutsa musana kurwadziwa uye kumwe kusuwa
• kukubatsira kurara zvirinani
• wedzera simba rako
• kudzivirira kuwedzera kwekurema kuwedzera

Izvo zvakaratidzirwawo kuti vakadzi vane chimiro chakanaka chemuviri vanoona basa rakapfupika uye kuri nyore kuendesa.

Kunyangwe iwe usina kurovedza muviri nguva dzese usati wabata nhumbu, iri zano rakanaka kutaura nemupi wako wezvehutano nezvekuuya nehurongwa hwekurovedza muviri. Vakadzi vane hutano vanowanzo kurudzirwa kuti vatore maminetsi zana nemakumi mashanu ekuedzesa-kusimbisa kurovedza muviri - sekufamba, kumhanya, kana kushambira - vhiki rega rega. (Psst! Yevhiki-ne-svondo nhumbu nhungamiro, matipi ekurovedza muviri, uye nezvimwe, saina yedu yedu Ndiri Kutarisira tsamba.)

Pane Pane Miganho paKurovedza muviri Panguva Yekubata?

Munguva yakapfuura, vakadzi vaiyambirwa nezve kunetesa muviri maekisesaizi panguva yekuzvitakura. Ichi hachisiri chokwadi.Vazhinji vakadzi vanogona kuenderera mberi ne pre-nhumbu yavo vachirovedza sechiitiko pasina dambudziko.

Iwe unofanirwa kugara uchitaura nachiremba wako usati watanga kurovedza muviri panguva yako yepamuviri. Dzimwe mamiriro kana zviratidzo zvinogona kukonzera chiremba wako kukuraira kuti usarovedze. Izvi zvinosanganisira:

• pre-huripo moyo kana chirwere chemapapu
• BP
• kubuda ropa muchikadzi
• matambudziko emuchibereko
• njodzi yakakura yekuberekwa kwekutanga

Vakadzi vazhinji vanozokwanisa kurovedza muviri senguva dzose vachiri nepamuviri. Ungangoda kushandura maitiro ako kana uchiwanzo kutora chikamu mumitambo kana zviitiko zvinogona kuisa njodzi yekukuvara, sezvo uchinyanya kukuvara kana uine pamuviri. Izvi zviri muchikamu nekuti bhalanzi rako rinokandwa kunze neshanduko mumuviri wako. Iwe unofanirwa kudzivirira chero chinhu chinokuisa iwe panjodzi yekukuvara kwemudumbu, kudonha, kana kukuvara kwekubatana. Izvi zvinosanganisira mitambo yekudyidzana (nhabvu), yakasimba mitambo yemitambo (tenesi), uye kurovedza muviri kunosanganisira kuyerwa (kutsvedza).

Ndirini Pandinofanira Kufonera Chiremba Wangu?

Izvo zvakakosha kuti utarise kune ako manzwiro iwe paunenge uchirovedza muviri. Kana iwe ukacherekedza zvinotevera zviratidzo, mira kurovedza ipapo ipapo uye dana chiremba wako:

• kubuda ropa muchikadzi
• Urume huchidonha kubva mukati memukadzi wako
• chibereko chechibereko
• dzungu
• kurwadziwa pachipfuva
• kurova kwemoyo kusina kukwana
• musoro

Chii chinonzi Target Moyo Rate?

Kurova kwemoyo wako ndiko kumhanya kunorova moyo wako. Inorova zvishoma nezvishoma paunenge uchizorora uye nekukurumidza paunenge uchirovedza muviri. Nekuda kweizvi, iwe unogona kushandisa yako yemoyo kurovera kuyera kukwirira kweako kurovedza muviri. Kune ese mazera eboka, pane "chinangwa chemoyo." Chinangwa chemwoyo ndicho chiyero chinorova moyo wako panguva yakanaka yekuekisesaiza. Nekutarisa kurova kwemoyo wako uye nekuienzanisa neyako tarisiro renji, unogona kuona kana uri kurovedza zvakanyanya kana kuti kwete zvakaoma zvakakwana. Paunenge uchirovedza muviri, iwe unofanirwa kuve nechinangwa chekusvitsa chako chemoyo kurova uye kugara mukati meiyo renji kwemaminetsi makumi maviri kusvika makumi matatu.

Iwe unogona kuyera yako wega kurova kwemoyo nekutora yako kurova. Kuti uite kudaro, isa index yako nepakati zvigunwe paruoko rweumwe ruoko, pazasi pechigunwe chako. Iwe unofanirwa kukwanisa kunzwa kurova kwemoyo. (Haufanire kushandisa chigunwe chako kutora chiyero nekuti chine kupomba kwayo pachako.) Verenga kurova kwemoyo kwemasekondi makumi matanhatu. Iyo nhamba yaunoverenga ndeye moyo wako wekurova, mukurova paminiti. Iwe unogona zvakare kutenga yedhijitari yemoyo chiyero chekutarisa kuti uteedzere yako yemoyo rate kwauri.

Iwe unogona kuwana chakanangana nemoyo wekutema wezera rako kubva kuAmerican Heart Association webhusaiti.

Inoita Yangu Target Yemoyo Rate Kuchinja Panguva Yepamuviri?

Vakadzi vane nhumbu vaiwanzoudzwa kuti kurova kwemoyo wavo hakufanire kupfuurisa 140 kurova paminiti. Kuisa iyo nhamba muchirevo, iyo American Heart Association inofungidzira kuti kurova kwemoyo wemukadzi ane makore makumi matatu kunofanirwa kunge kuri pakati pe 95 ne 162 kurova paminiti panguva yekurovedza muviri zvine mutsindo. Nhasi, hapana muganho pakurova kwemoyo kwevakadzi vane nhumbu. Iwe unofanirwa kugara uchidzivirira pamusoro-kuyedza, asi iwe haufanire kuchengetedza moyo wako kurova pazasi peimwe nhamba.

Mumuviri wako unoenda kuburikidza neshanduko zhinji dzakasiyana panguva yekuzvitakura. Izvo zvakakosha kuti utarise kune chero shanduko yemumuviri yaunoona, kusanganisira paunenge uchirovedza muviri, uye taura nachiremba wako nezve chero zvinokunetsa zvaunazvo.