Iqapha lokushaya kwenhliziyo

Ukushaya kwenhliziyo kuyisilinganiso esibalulekile sempilo nokuqina. Uhlelo lokusebenza lokuqapha izinga lokushaya kwenhliziyo lilinganisa izinga lokushaya kwenhliziyo yakho usebenzisa ikhamera yefoni yakho!

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Ungayisebenzisa kanjani uhlelo lokusebenza lwamahhala lokuqapha ukushaya kwenhliziyo ukukala ukushaya kwenhliziyo yakho?

Ukuze usebenzise lolu hlelo lokusebenza lokuqapha ukushaya kwenhliziyo, vele ubeke umunwe wakho kukhamera yefoni futhi uhlale unganyakazi, izinga lokushaya kwenhliziyo liboniswa ngemva kwemizuzwana embalwa.

Kuyini ukushaya kwenhliziyo okuvamile noma ukushaya kwenhliziyo?

Ngokusho kweMayo Clinic, izinga lokushaya kwenhliziyo eliphumulayo kubantu abadala lisukela ku-60 kuya ku-100 beats ngomzuzu. Kodwa-ke, khumbula ukuthi izici eziningi zingathonya izinga lokushaya kwenhliziyo, okuhlanganisa izinga lomsebenzi, izinga lokufaneleka, usayizi womzimba, imizwa, njll. Ngokuvamile, ukushaya kwenhliziyo okuphansi ngesikhathi sokuphumula kusho ukusebenza kwenhliziyo okusebenza kahle kakhudlwana kanye nokufaneleka okungcono kwenhliziyo nemithambo yegazi.

Xhumana nodokotela wakho uma izinga lokushaya kwenhliziyo yakho ephumule lingaphezu kwamabhithi ayi-100 ngomzuzu, noma uma ungeyena umsubathi futhi izinga lokushaya kwenhliziyo yakho ephumule lingaphansi kwamabhithi angama-60 ngomzuzu.

Yiziphi izindawo zokuqeqesha ukushaya kwenhliziyo?

Izindawo zokuqeqesha izinga lokushaya kwenhliziyo zibalwa kusetshenziswa izinga eliphezulu lokushaya kwenhliziyo. Ngaphakathi kwendawo ngayinye yokuqeqeshwa, imiphumela ecashile yomzimba iyenzeka ukuze kuthuthukiswe ukuqina kwakho:

- Indawo yokuphumula (kufika ku-50% noma esiphezulu): Lokhu kucabangela indawo yokuphumula.

- Indawo yokushiswa kwamafutha (ama-50 kuye kwangama-70% noma aphezulu): Ukuzilolonga nokuvuselela umzimba kufanele kuqedwe kule ndawo. Kubizwa ngokuthi indawo yokushiswa kwamafutha ngoba amaphesenti aphezulu amakholori ashiswa emafutheni.

- I-Cardio zone (70% kuya ku-85% wobukhulu): Iningi lezivivinyo eziyinhloko kufanele ziphothulwe kule ndawo.

- Indawo ephakeme kakhulu (inkulu kuno-85% wobukhulu): Le ndawo ilungele izikhathi ezimfushane ezinamandla ukuze kuthuthukiswe ukusebenza nesivinini (ukuqeqeshwa kwesikhawu sokuqina okuphezulu kwe-HIIT).

Lolu hlelo lokusebenza lokuqapha izinga lokushaya kwenhliziyo lubala ngokuzenzakalelayo futhi lulondoloze izindawo zokuqeqeshwa kokushaya kwenhliziyo yakho.


ISEXWAYISO

- Uhlelo lokusebenza lokuqapha izinga lokushaya kwenhliziyo akufanele lusetshenziswe njengedivayisi yezokwelapha.
- Uma unenkinga yezempilo noma ukhathazekile ngesimo senhliziyo yakho sicela uthintane nodokotela wakho ngaso sonke isikhathi.
- Kwamanye amadivaysi, umshini wokushaya kwenhliziyo ungenza iflash ishise kakhulu.