Zuciya rate zone. Formula lafiya zuciya rate a lokacin horo. Sport Wristband

Zuciya - mafi muhimmanci sashen mutum. Overestimate da muhimmancin a jikin mu ne kawai zai yiwu ba. Ta hanyar wasanni iya inganta da damar da zuciya da jijiyoyin jini tsarin da kuma yin rayukansu aukaka. Duk da haka, ba tare da m tsarin kula da horo zai iya cutar da zuciya. A cikin wannan labarin, za mu dubi abin da zuciya kudi da kuma zuciya rate zone, da kuma tattauna yadda za a motsa jiki da zuciya zama karfi.

zuciya rate

Menene zuciya rate (HR), da sunan ya nuna. Wannan shi ne yawan zuciya beats da minti. Don kwanan wata, mafi yawan horo da tsare-tsaren su ne bisa zuciya rate zones, wanda aka ƙaddara dangane da zuciya rate nuna alama. Wadannan bangarori aka lasafta akayi daban-daban domin kowane mutum. A mafi m sakamakon za a iya samu ta hanyar aikin bincikowa da na zuciya da jijiyoyin jini tsarin, amma wannan daidaituwa ba na asali gare mu. Saboda haka, muna lissafi da yankin a kan nasu. Domin wannan muna bukatar mu san da bugun jini a sauran da kuma matsakaicin yawan balli.

Yadda za a auna bugun jini na naka?

Saboda haka, domin sanin da zuciya kudi a sauran, dole mu ƙidaya yawan balli da minti. A mafi sauki hanyar yin wannan - bugun jini a wuyan hannu, haikali ko wuyansa, kuma ƙidaya yawan shanyewar jiki zai zama na minti. Ga waɗanda suka yi jini yana da kyau boye karkashin fata, akwai wani zuciya rate duba. Wannan ne mafi kyau yi da safe, a wani zaune matsayi, kafin karin kumallo. Bayan kayyade bugun jini a sauran, za ka iya samun wani fairly m bayanai game da harkokin kiwon lafiya na zuciya da jijiyoyin jini tsarin. Fiye da shi ne karfi, da ƙananan adadi kafin mu. A kullum ga talakawan mutum yana dauke su 55-70 lashe da minti (a sauran). Ko da yake shi duk ya dogara da shekaru, jinsi, kuma fitness matakin. A marathon gudu, misali, da zuciya na horar da kyau, sabõda haka sunã kawai 40 lashe da minti samar da jiki da jini.

Yadda yin lissafi iyakar zuciya rate (MHR)?

несложно. Gano matsakaicin canja bugun jini karye. Domin sanin MHR Akwai uku dabarbari:

1. 220 - shekaru. Wannan shi ne mafi sauki da kuma fi sauri hanya.
2. Domin maza, da dabara kama da wannan: 214 - (shekaru, ta tara da 0.8). Kuma ga mata kamar haka: 209 - (shekaru, ta tara da 0.9). Wannan hanya an dauki mafi zamani.
3. The uku zaɓi ne da surest, amma shi bukatar fiye da lokaci da kuma kokarin da za su kawai dace da daidai da lafiya mutane. Wajibi ne a gudanar da wani a guje gwajin tare da bugun jini ji.

Ana kirga asali Manuniya iya ci gaba da za a duba zuciya rate zones da kuma zabi mafi dace daya.

1. "Zuciya", ko warkewa

Shi ne mafi m yanki, wanda shi ne dalilin da ya sa shi ne ake kira da warkewa. bugun jini fuska ne 60-70% na MHR. Training a cikin wannan yanki shi ne ya dace ga wadanda suka suna kawai fara zuwa maida kuma yana da matalauta motsa jiki da jini. A kaya na low tsanani horar da zuciya tsoka ba tare da sa shi a hadarin ci. A matakin "cardiac" zone dole wuce safe dumi-up kafin caji da kuma ikon horo. Don cimma shi, shi ne isa ya yi wani darussan da low tsanani da kuma kaya, ko kuma kawai dauki yawo a kan wani lebur surface.

2. Fitness ko low yanki

fitness zone ne a cikin kewayon 70-80% na MHR. A wannan yanayin, da metabolism aiki a irin wannan hanyar da makamashi zo daga mai. Saboda haka, fitness yankin ba ka damar ƙona kitsen da kuma rage jiki nauyi. A sauki yawo ba zai isa a kawo zuciya rate to irin wannan matakin. Don yin wannan, kana bukatar ka bugun sama da taki, da hawa da matakala, jogging ko yi darussan a wata matsakaici taki.

3. A aerobic zone

Lokacin bugun jini kai 80-90% na matsakaicin aerobic zone fara. Saboda da kara tsanani da aikin, jiki fara ciyar more adadin kuzari. A kau da kitse daga jiki shi ne bai isa lokaci, don haka sai ta fara samun makamashi daga carbohydrate reserves.

4. anaerobic zone

Lokacin da bugun jini kudi kai 90% na matsakaicin matakin, fara zone anaerobic danniya. A jikin fara fuskanci wani rashin oxygen da ke zuwa anaerobic cell abinci mai gina jiki. Fats kusan ƙone a cikin wannan sashi, da kuma jiki samun makamashi daga carbohydrates. Metabolism a anaerobic yanayin bada Yunƙurin zuwa wani byproduct - lactic acid. Yana da wannan acid Halicci ji na gajiya a cikin tsokoki, wanda ya auku a lokacin da wani high-gudun Gudu.

Da samuwar lactic acid a cikin tsoka sa workouts a anaerobic sashi na gajeren duration. Duk da haka, suna da matukar tasiri a matsayin ci gaba murdede ƙarfin hali. A tsoka Kwayoyin suna da buffers, binders lactic acid, kyale tsokoki da aiki ba. A lokacin da wadannan abubuwa suna amfani up, da abun ciki na lactic acid a cikin tsokoki qara, kuma su fara karfi dace ba. The jiki yayi kokarin daidaita shi da ya haifar da mafi buffering jamiái. Sa'an nan a gaba motsa jiki tsokoki rike fita daina. Wani sunan ga anaerobic zone - da zone na ikon juriya. Yanzu ka san abin da shi ne saboda. Training a cikin wannan yanayin ma taimakawa ga ci gaban da tsoka taro.

5. A sashi na matsakaicin kaya

Lokacin da zuciya kudi ne kusa da 100% na MHR, matsakaicin yanki fara. Ga jiki ana aiki a cike iya aiki. All hannun jari da kuma buffering jamiái suna cinye, da kuma zuciya da jijiyoyin jini da kuma na numfashi tsarin aiki kamar yadda nagarta sosai kamar yadda zai yiwu.

A sashi na matsakaicin kaya a manyan yawan adadin kuzari kashe, kuma da rinjaye tsari a cikin kwayoyin ne anaerobic. Yawancin lokaci horar da a wannan yanayin bukatar 'yan wasa kafin gasar. Wadanda suke so su rasa nauyi da kuma karfafa tsokoki, ba dole ba ne kawo su, don irin ci.

Yadda za a yi amfani da ilmi da bugun jini zones?

Sabon shiga, kazalika da wadanda ke da hannu a cikin fitness ga waraka da kuma} arfafa jiki, shi wajibi ne don m, a farko hudu horo zuciya rate zone. Dumama for cewa da sunãyen to hankali shirya jiki zuwa sama lodi, don haka shi ya kamata a fara a cikin "zuciya" na bugun jini zone.

Don rasa nauyi, dole ne ka sauya fitness yankin tare da aerobic. A lokacin da ka ji cewa jikinka ne shirya don ƙarin, hankali gama short anaerobic workouts cewa ƙara ƙarfin hali. Af, idan ka samu amfani da su domin auna nauyi ne ba a kilomita kuma minti kuma hours, ya kamata ya kasance yafi dace domin cika na jiki.

Kara zuciya rate a lokacin motsa jiki - a dauki ga aikin zuciya tsoka. Idan zuciya rate ƙaruwa hanzari a matsakaici kokarin tsokoki, sa'an nan da zuciya ba a shirye domin irin wannan tsanani. Ko da yake jiki yana Na'urar Properties, ci gaba da aiki a ƙara bugun jini cutarwa ga shi. Fi dacewa a lokacin motsa jiki ya zama wani kananan zuciya rate. Idan ka motsa jiki a kai a kai da kuma meaningfully tare da bugun jini na lokaci kanta za su fara "fall." Kuma ya taimake shi, shi ne zama dole don sarrafa zuciya rate zone. Bãbu wata cũta ma za a hada a rage cin abinci da abinci ke ciyar da zuciya tsoka.

Sport Wristband

A cikin 'yan shekaru, a cikin mabiya wata lafiya salon ne sosai gaye wasanni karfe mundaye, su ne kuma fitness trackers. Bari mu gano abin da wasanni munduwa kuma shi zai taimake mu a iko da bugun jini zones. Wannan na'urar ne a kananan mai salo na'urar da aka dimbin yawa kamar agogo. Yana za a iya sanye take da wani nuni, amma mafi yawansu yau model yi ba tare da shi. Munduwa aiki tare da your smartphone, a kan wanda duk bayanai da aka nuna.

Dangane da model, na'urar na iya yi daban-daban ayyuka: matakai ji, iko bulan na barci, zuciya rate ji da sauransu. M halitta a mayar da martani ga m karuwa a yawan mutanen da suke da kiba. Munduwa bugu da žari yana motsa wani mutum da ya yale shi ya fahimci ya yi motsa jiki na shirin (kõma sama dangane da manufa) ko ba. A cikin akwati, da munduwa ne dace domin ba ka damar kullum gani zuciyar ka kudi ba tare da an shagaltar da ta count.

Hakika, za ka iya yi ba tare da wannan na'urar, kuma ko da shaidan kirgawa, saboda mun san yadda za a load a bugun jini zone nasa. Duk da haka, zuciya rate - wani nuna alama na zalla mutum, don haka shi ne har yanzu kyawawa yi la'akari. Za ka riga san yadda za a auna bugun jini da kansa. Kula da wannan batu a yi, ta amfani da wani hanya a lokacin daban-daban horo halaye, kuma za ka iya gane su hari. Bayan sati daya ko wata daya, maimaita count da kuma daidaita da da horo shirin a karkashin sabon sakamako. Kuma za su kasance, idan ka yi abin da ke daidai.

ƙarshe

Yau mun koyi cewa wani zuciya rate zone. Wannan ilmi zai taimake ka ka kusanci horo mafi m. Ka tuna cewa lafiyar zuciya ne babu kasa muhimmanci fiye da kyau bayyanar, don haka ya kamata ka kula da shi!