Kufanele ibe yintoni isantya sentliziyo yam xa ndihamba?

Izinto ezininzi zinokuchaphazela ukubetha kwentliziyo yakho ngelixa uhamba. Oku kubandakanya iminyaka yakho, ukuqina komthambo, kunye nenqanaba lokuzilolonga jikelele.

Ngaba kukho izinto ezithile ezinxulumene nokuhamba ezichaphazela izinga lentliziyo?

Izinto ezininzi zinokuba negalelo ekunyukeni kwesantya sentliziyo. Jonga uluhlu olungezantsi.

Ukongeza kwezi, isantya sakho ngelixa uhamba, ukuqina kwakho, ukuphakama kwe-chnges kumhlaba, ubude bexesha, ubushushu bunokuchaphazela indlela esebenza ngayo intliziyo yakho, kwaye ke izinga lentliziyo yakho.

Isantya sentliziyo yakho ekujoliswe kuso

Isantya sentliziyo yakho ekujoliswe kuyo sisantya sentliziyo omele ujolise kuso ngexesha lomsebenzi womzimba. Ngomsebenzi obukhali ophakathi, izinga lentliziyo yakho ekujoliswe kulo kufuneka libe phakathi kwe-64% kunye ne-76% yezinga eliphezulu lentliziyo yakho. Ngomsebenzi onzima womzimba, izinga lentliziyo yakho ekujoliswe kuyo kufuneka libe phakathi kwe-77% kunye ne-93% yezinga eliphezulu lentliziyo yakho. [I-CDC]

Ungasebenzisa izinga lokubetha kwentliziyo yakho ukulandelela ukuqina kwakho ngelixa uhamba. Ukwenza oku, kufuneka uqikelele izinga eliphezulu lentliziyo yakho.

Ubuninzi bentliziyo yakho

Esona santya sentliziyo siphezulu kufuneka ungagqithisi ngaphandle kwayo.

Eyona ndlela ilula yokubala izinga lokubetha kwentliziyo yakho kukususa iminyaka yakho kuma-220. Umzekelo, ukuba uneminyaka engama-40 ubudala, izinga lokubetha kwentliziyo yakho eliqikelelweyo ngama-220-40, okanye i-180, ukubetha ngomzuzu (bpm).

Isibali kunye nesibonisi kweli phepha yindlela ekhawulezayo yokubona ukuba yeyiphi indawo izinga lentliziyo yakho likuyo ngexesha lomsebenzi.

Yintoni ukubetha kwentliziyo ephumlayo?

Linani lamaxesha ekubetha kwentliziyo yakho ngomzuzu xa ungabandakanyekanga kuwo nawuphi na umsebenzi kangangexesha elithile. Linqanaba lentliziyo yakho xa ufunda, uhleli esofeni ubukele umabonwakude, okanye usitya isidlo.

Ukuphumla kwesantya sentliziyo kuchasene nesantya sentliziyo yakho ngexesha lomsebenzi okanye umthambo. Kubalulekile ukuba ungayibhidanisi imilinganiselo emibini.

Ndingakukala njani ukubetha kwentliziyo yam? Ngaba ikho indlela yokujonga i-pulse yam kwi-intanethi?

Ngokwesiqhelo ungabala ukubetha kwentliziyo yakho umzuzu wonke, okanye imizuzwana engama 30 kwaye uphindaphinde ngo 2, okanye 15 imizuzwana kwaye uphinda-phinda ngo 4, njalo njalo. ukubetha kwentliziyo yakho okuphakathi kwimizuzwana nje embalwa.

Ndingayikala njani isantya sentliziyo yam ephumleyo?

Linganisa izinga lokubetha kwentliziyo yakho emva kokuba ungasebenzi ixesha elininzi. Imizuzu eyi-15-30 kufuneka yanele.

Ndingayifumana njani i-pulse yam?

Iindawo ezininzi ezijikeleze umzimba apho ukuhamba kwegazi kubonakala khona kunokusebenza njengeendawo zokujonga ukubetha kwentliziyo yakho. Ngokuqhelekileyo unokuva ngokulula i-pulse yakho ngomnwe wakho kwicala likabhontsi wesihlahla sakho. Ungaphinda ubeke iminwe emi-2 ecaleni kwentamo yakho, ecaleni koqhoqhoqho.

Zeziphi izintlu eziqhelekileyo zokuphumla kwezinga lentliziyo?

Ukubetha kwentliziyo yomntu wonke akufani. Ukubetha kwentliziyo kuyahluka kumntu nomntu. Ukulandelela izinga lentliziyo yakho kunokukunika ulwazi oluxabisekileyo malunga nempilo yentliziyo yakho, kwaye okona kubaluleke kakhulu, utshintsho kwimpilo yentliziyo yakho.

Oko kuthathwa njengenqanaba lentliziyo elinempilo okanye elingenampilo libandakanya izinto ezininzi, ngakumbi, ukuba uyindoda okanye ibhinqa, kunye neminyaka yakho. Umbonisi weli phepha uya kukuvumela ukuba ukhethe isini sakho kunye noluhlu lobudala ukuze likubonise uluhlu lwesantya sentliziyo yakho.

Nantsi into egcweleyo enokuchaphazela izinga lokubetha kwentliziyo yakho:

  • Ubudala njengoko ukhula i-pulse yakho kunye nesantya sentliziyo sinokutshintsha, kubandakanywa nokuqhelekileyo kwe-pulse yakho kunokutshintsha.
  • Ukwabelana ngesondo ngokuqhelekileyo amadoda anezinga eliphezulu lentliziyo kunabasetyhini.
  • Imbali yosapho Ezinye iimeko zonyango zifumaneka ngokwemfuza
  • Inqanaba lomsebenzi izinga lokubetha kwentliziyo yakho liyenyuka ngomsebenzi, ngoko liya kunyuka ukuba umzekelo usanda kunyuka izinyuko.
  • Inqanaba lokuzilolonga ngokuqhelekileyo njengoko usempilweni, kokukhona usezantsi izinga lokuphumla kwentliziyo yakho.
  • Iqondo lobushushu elikwi- Ambient imozulu eshushu kunye nobushushu bufuna ukuba intliziyo yakho impompe ngokukhawuleza.
  • Amayeza amayeza anokuchaphazela izinga lakho lokuphumla kwentliziyo. Ngokomzekelo, izithinteli ze-Beta zinokunciphisa izinga lokubetha kwentliziyo yakho, kwaye amanye amayeza e-thyroid anokunyusa.
  • Izinto ezinxilisayo, ikofu kunye neti (icaffeine), kunye nokutshaya zonke zinokuchaphazela izinga lokuphumla kwentliziyo yakho.
  • Ukuma komzimba umzekelo, nokuba uhleli okanye ulele phantsi.
  • Ubume beemvakalelo ukubetha kwentliziyo yakho kungakhawuleza xa uziva unoxinzelelo okanye uchulumancile.
  • Ixesha lemini izinga lentliziyo yakho lidla ngokuba phantsi ebusuku.

Ingaba kukho izinga lokubetha kwentliziyo eliqhelekileyo?

Isantya sentliziyo "esiqhelekileyo" sabantu abadala siphakathi kwama-60 kunye ne-100 yeebhithi ngomzuzu (BPM).

Ngokubanzi, okukhona usezantsi izinga lokuphumla kwentliziyo yakho, kokukhona intliziyo yakho isebenza kakuhle kwaye luphawu lokomelela kwakho.

Umbaleki womgama omde, umzekelo, unokuba nesantya sentliziyo esiphumleyo malunga neebhithi ezingama-40 ngomzuzu.

Ngaba ukubetha kwentliziyo yam kuthetha okuthile ngoxinzelelo lwegazi lwam?

Isantya sentliziyo "esiqhelekileyo" asilophawu loxinzelelo lwegazi "oluqhelekileyo". Uxinzelelo lwegazi lwakho kufuneka lulinganiswe ngokwahlukileyo kwaye ngokuthe ngqo.

Fumana unyango ngokukhawuleza ukuba:

  • unengxaki yokuphefumla
  • Intliziyo yakho ibetha kakhulu (ibaleka) ngesingqi esingaqhelekanga
  • kukho intlungu esifubeni sakho

Medical Disclaimer

Le sayithi yenzelwe ukunceda umntu oqhelekileyo onomdla oqhelekileyo kwizinga lentliziyo yabo. Ayenzelwanga njengesixhobo sokuxilongwa kwezonyango. Ayiyomveliso yezonyango ephononongwe ngontanga. Akujoliswanga ukuthatha indawo oogqirha bezonyango okanye ukubonisana neengcali eziqinisekisiweyo. Ukuba unenkxalabo yezonyango, ingxaki yezonyango, uziva ugula, unayo nayiphi na eminye imiba yezonyango, nceda uqhagamshelane nengcali enelayisensi.