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Zvemukati

• Ongororo ye

Mubvunzo:

Ndeipi nzira yakanakisa yekuwana yangu yakanyanya kurova kwemoyo? Ndanzwa kuti "220 minus your age" formula haina kururama.

A: Ehe, fomula iyo inosanganisira kubvisa zera rako kubva pa220 ndeye "chikoro chekare kwazvo uye hachina ruzivo rwesainzi," anodaro mutambi wemitambo yekutsungirira Sally Edwards, munyori wemabhuku akati wandei nezve kudzidziswa kwekurovera moyo, kusanganisira Iyo Yemoyo Rate Yekutungamira Bhuku kune YeMweya Zone Kudzidziswa (Mwoyo Zone Kuburitsa, 1999). Iyi fomula yakaramba ichizivikanwa pamusoro pemakore nekuti iri nyore, asi inofungidzira kuti yako yakanyanya kurova kwemoyo inoderera neinenge kurova pagore, izvo zvisiri zvechokwadi kune wese munhu. "Wepamusoro moyo wemunhu wese wakasiyana zvakanyanya, zvisinei nezera kana kugwinya," anodaro Edwards. "Nzira chete yekuzviziva ndeyekuyedza."

Bvunzo chaidzo dzinoitwa murabhu. Paunenge uchimhanya pane yekutsika-tsika kana kukwirisa yakamira bhasikoro, muyedzo anononoka kukwidza kukwirisa iwo akasimba ese gumi nesekondi uye mukati memaminetsi mashoma iwe unosvika kune yako yakanyanya kurova kwemoyo. Imwe nzira inoshanda, isinganetsi kuzviedza iwe uchishandisa nzira ye "submax"; iwe uchawedzera kusimba kwako kune imwe yepazasi-yakanyanya mwero, wobva washandisa mafomula akasiyana siyana kutsanangudza izvo yako yepamusoro zvingave. Bvunzo ye submax haina kunyatsoita sekuyedza kukuru, Edwards anoti, "asi iwe unogona kuwana zano rakanaka, mukati mekurohwa mashanu." Iye anokurudzira kutora maviri kana matatu akasiyana submax bvunzo uye achiyera mhedzisiro.

Mumwe muenzaniso we submax bvunzo ndeye nhanho bvunzo. Dzokera kumusoro uye pasi pa8-kusvika gumi-inch nhanho kwemaminetsi matatu usingambomira pakati pematanho, wobva watora avhareji yekurova kwemoyo (HR) kweminiti imwe (ona mubvunzo wekupedzisira pane peji rinotevera kuti uwane ruzivo rwemamonita emoyo anogona kuona. this) uye wedzera yakafanira fungidziro yehutano hwako uchishandisa fomula inotevera. Kuti uve nechokwadi chekuenderana, chengeta zvese urefu hwenhanho uye cadence zvakafanana pese paunozviedza iwe pachako.

Avg. HR yekupedzisira min. + Ongorora chinhu = Ongorora max HR

Estimate Factor:

Chimiro chisina kunaka = 55; Avhareji chimiro = 65; Yakanakisa chimiro = 75; Mukukwikwidza = 80

Iwe uchawana akati wandei submax bvunzo pa heartzones.com. Kana iwe uchinge wafungidzira yako yakanyanya kurova kwemoyo, iwe unogona kuseka yako chirongwa chekurovedza muviri pazvikamu zvakasiyana zveiyi yakanyanya. IAmerican College yeMitambo Mushonga inokurudzira kushandira mu "target zone" yako - kubva pamakumi mashanu kubva muzana kusvika makumi mapfumbamwe kubva muzana ezviuru zvemwoyo wako - kupisa macalorie mazhinji uye kuwana kugwinya kwemuviri pasina njodzi yekuwedzera simba kana kukuvara. Kurovedza muviri padyo ne 90 muzana renji kunoguma nekukwirisa calori, asi zvakaomarara kuchengetedza mwero uyu kwenguva yakareba. Kudzidzira nguva, kana kushandurana pakati pepamusoro, pakati nepakati pemigumo yenzvimbo yako yaunotarirwa, ndiyo imwe nzira yekudzidzisa muviri wako zvishoma nezvishoma kushivirira kusimba kwepamusoro kwe90 muzana.

Ongororo ye