Ndeipi yakajairwa, yakakwira kana yakaderera kurova kwemoyo

Zvemukati

• Maitiro ekuderedza kurova kwemoyo
• Ndeupi mwero wepamwoyo wekudzidzisa

Iko kurovera kwemoyo kunoratidzira huwandu hwenguva iyo moyo unorova paminiti uye kukosha kwayo kwakajairika, muvanhu vakuru, kunosiyana pakati pemakumi matanhatu ne100 kurova paminiti pazororo. Nekudaro, iyo frequency inofungidzirwa yakajairwa inowanzo siyana zvichienderana nezvimwe zvinhu, senge zera, danho rekuita muviri kana kuvapo kwechirwere chemwoyo.

Iyo chaiyo yekurova kwemoyo, pazororo, zvinoenderana nezera iri:

• Kusvika pamakore maviri: 120 kusvika 140 bpm,
• Pakati pemakore masere nemakore gumi nemanomwe: 80 kusvika 100 bpm,
• Sedentary munhu mukuru: 70 kusvika 80 bpm,
• Vakuru vachiita zvemuviri uye vakwegura: 50 kusvika 60 bpm.

Kurova kwemoyo chiratidzo chakakosha chehutano, asi tarisa mamwe ma parameter anogona kuratidza kuti uri kuita zvakanaka sei: Ungaziva sei kuti ndine hutano hwakanaka.

Kana iwe uchida kuziva kana moyo wako uchirovera zvakajairika, isa iyo data mune yedu Calculator:

Maitiro ekuderedza kurova kwemoyo

Kana moyo wako uchinge wakanyanya kukwirisa, uye ukawana moyo wekumhanya, izvo zvaungaite kuyedza kugadzirisa kurova kwemoyo kwako ndeichi:

• Mira uye squat zvishoma uchitsigira maoko ako pamakumbo ako uye kukosora zvakaoma ka5 kakateedzana;
• Tora mweya wekufema uye uubudise zvishoma nezvishoma mumuromo mako, sekunge urikudzima mwenje zvinyoronyoro;
• Verenga pasi kubva pa20 kusvika zero, kuyedza kudzikama.

Nekudaro, kurova kwemoyo kunofanira kudzikira zvishoma, asi kana iwe ukaona kuti iyi tachycardia, sekudanwa kwayo, inoitika kazhinji, zvakakosha kuenda kuna chiremba kuti uone kuti chii chingave chiri kukonzera kuwedzera uku uye kana zvichidikanwa kuita chero kurapwa .

Asi kana munhu akayera kurova kwemoyo wake pazororo uye achifunga kuti inogona kunge yakaderera, nzira yakanakisa yekumisikidza ndeyekuita chiitiko chemuviri nguva dzese. Vanogona kunge vachifamba, vachimhanya, vachimwisa makira eerobics kana chero chimwe chiitiko chinotungamira mukugadzirisa muviri.

Ndeupi mwero wepamwoyo wekudzidzisa

Iyo yakanyanya kurovera kwemoyo inosiyana zvichienderana nezera uye mhando yechiitiko icho munhu anoita zuva nezuva, asi inogona kuverengerwa nekuita inotevera masvomhu kuverenga: 220 minus zera (yevarume) uye 226 minus zera (yevakadzi).

Wechidiki mudiki anogona kuve nemoyo wakanyanya makumi mapfumbamwe nemakumi mapfumbamwe uye mutambi anogona kuve nemoyo unosvika makumi mashanu nemashanu, uye izvi zvinoenderanawo nekusimba. Chinhu chakakosha kuziva kuti kurova kwemoyo kwepamusoro kwemunhu kunogona kunge kwakasiyana neumwe uye izvi zvinogona kusamiririra dambudziko rehutano, asi kugwinya kwemuviri.

Kuti uderedze huremu uye, panguva imwechete, pisa mafuta iwe unofanirwa kudzidzisa mune yakasarudzika ye60-75% yeiyo yakanyanya kurova kwemoyo, iyo inosiyana zvichienderana nebonde nezera. Ona chii chiri chako chakakodzera moyo rate kupisa mafuta uye kuonda.