Ndeupi wakakodzera moyo rate kupisa mafuta (uye kuonda)

Zvemukati

• Kurema kwehuremu moyo rate chati
• Maitiro ekudzora kurova kwemoyo wako panguva yekudzidzira
• Maitiro ekuverenga chiyero chemoyo wekudzikira uremu

Chiyero chemoyo chakatsva chekupisa mafuta uye kurasikirwa uremu panguva yekurovedzwa ndeye 60 kusvika 75% yeiyo yepamusoro moyo rate (HR), iyo inosiyana zvichienderana nezera, uye iyo inogona kuyerwa neakajairika mita. Kurovedza pane uku kusimba kunovandudza kugwinya, kushandisa mamwe mafuta sosi sosi, kuchipa kuonda.

Nekudaro, usati watanga chero mhando yekudzivirira kudzidziswa, zvakakosha kuti uzive iyo yakakodzera HR inofanirwa kuchengetedzwa panguva yekudzidzira kupisa mafuta uye kuonda. Mukuwedzera, zvinokurudzirwa kuita electrocardiogram, kunyanya kana iwe uri wekutanga kana kana paine nhoroondo yematambudziko emwoyo mumhuri, kuratidza kuti hapana dambudziko remwoyo, senge arrhythmia, iyo inodzivirira maitiro erudzi urwu yekurovedza muviri.

Kurema kwehuremu moyo rate chati

Tafura yakanaka yemoyo wekutapudza uremu uye kupisa mafuta, zvinoenderana pabonde nezera, ndeinotevera:

Semuyenzaniso: Chiyero chakakodzera chemoyo wekudzikira uremu, panguva yekudzidziswa, mune mukadzi ane makore makumi matatu ekuberekwa, chiri pakati pe117 ne147 kurova kwemoyo paminiti.

Maitiro ekudzora kurova kwemoyo wako panguva yekudzidzira

Kudzora kurova kwemoyo wako panguva yekudzidzira, sarudzo huru ndeye kushandisa chiyero chemwoyo. Kune mamwe maratidziro-senge mamodheru anogona kugadzirirwa kurira chero moyo wako wekubuda uchienda kunze kwenzvimbo dzakakodzera dzekudzidzira. Mimwe yemhando yemameterimeter anowanikwa pamusika ndiPolar, Garmin uye Speedo.

Frequency mita

Mukadzi kudzidziswa aine frequency mita

Maitiro ekuverenga chiyero chemoyo wekudzikira uremu

Kuti uverenge chiyero chemoyo chakaringana kupisa mafuta uye kurasikirwa nehuremu, panguva yekurovedza, fomula inotevera inofanira kuiswa

• Varume: 220 - zera uyezve wobva wawedzera iyo kukosha ne0.60 uye 0.75;
• Vakadzi: 226 - zera uyezve wobva wawedzera iwo mutengo ne 0.60 uye 0.75.

Uchishandisa iwoyo muenzaniso, mukadzi ane makore makumi matatu anofanirwa kuita kuverenga kunotevera:

• 226 - 30 = 196; 196 x 0.60 = 117 - Minimum HR yakanaka yekudzikira uremu;
• 196 x 0.75 = 147 - Maximum HR yakanakira uremu.

Iko zvakare kune bvunzo inonzi Ergospirometry kana Stress Bvunzo, iyo inoratidza akakosha HR maitiro ekudzidziswa kwemunhu, kuremekedza kugona kwemoyo. Bvunzo iyi inoratidzawo mamwe maitiro senge kugona kweVO2, inoenderana chaizvo nehunhu hwemunhu. Vanhu vakagadzirirwa zviri nani panyama vane yepamusoro VO2, nepo vakagara vanhu vane yakaderera VO2. Nzwisisa kuti chii, uye kuti ungawedzera sei Vo2.