Nemo yankin da kuka nufa

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Q:

Menene hanya mafi kyau don nemo iyakar bugun zuciyata? Na ji tsarin "220 minus your age" ba daidai ba ne.

A: Haka ne, dabarar da ta shafi rage shekarun ku daga 220 “tsohuwar makaranta ce kuma ba ta da ilimin kimiyya,” in ji Sally Edwards, marubucin littattafai da yawa game da horar da bugun zuciya. Littafin Jagorar Ƙimar Zuciya don Horar da Yankin Zuciya (Buga Yankin Zuciya, 1999). Wannan dabarar ta ci gaba da shahara a tsawon shekaru saboda yana da sauƙi, amma yana ɗaukar cewa mafi girman bugun zuciyar ku zai ragu da kusan buguwa ɗaya a shekara, wanda ba gaskiya bane ga kowa. Edwards ya ce "Yawan bugun zuciyar kowa ya sha bamban, ba tare da la'akari da shekaru ko dacewa ba," in ji Edwards. "Hanya daya da za a san shi ita ce gwada shi."

Ana yin gwaje -gwajen da suka fi dacewa a cikin lab. Yayin da kuke gudana akan abin hawa ko tafiya akan babur mai tsayawa, mai gwajin zai sannu a hankali yana ƙara ƙarfi kowane sakan 15 kuma a cikin 'yan mintuna kaɗan zaku isa iyakar bugun zuciyar ku. Hanyar da ta fi dacewa, mafi ƙarancin wahala ita ce gwada kanku ta amfani da hanyar "submax"; za ku ƙara ƙarfin ku zuwa wani matsakaicin matakin ƙasa, sannan ku yi amfani da dabaru daban-daban don fitar da abin da matsakaicin ku zai kasance. Gwajin submax ba daidai bane azaman gwajin max, Edwards ya ce, "amma kuna iya samun kyakkyawan ra'ayi mai kyau, cikin duka biyar." Ta ba da shawarar yin gwaje-gwaje na ƙananan ƙananan abubuwa biyu ko uku daban-daban da matsakaicin sakamako.

Misali ɗaya na gwajin submax shine gwajin mataki. Mataki sama da ƙasa akan matakin 8-zuwa 10-inch na mintuna uku ba tare da dakatarwa tsakanin matakai ba, sannan ɗauki matsakaicin bugun zuciyar ku (HR) na minti ɗaya (duba tambaya ta ƙarshe a shafi na gaba don bayani akan masu saka idanu na zuciya wanda zai iya tantancewa wannan) kuma ƙara ƙimar ƙimar da ta dace don matakin dacewarku ta amfani da dabarar da ta biyo baya. Don tabbatar da daidaituwa, ci gaba da tsayin mataki da ƙima iri ɗaya duk lokacin da kuka gwada kanku.

Matsakaici HR min min. + Ƙidaya factor = Ƙimar max HR

Ƙididdigar Ƙirar:

Mummunan siffa = 55; Matsakaicin siffar = 65; Kyakkyawan siffa = 75; Mai gasa = 80

Za ku sami wasu gwaje-gwajen submax da yawa a heartzones.com. Da zarar kun ƙididdige matsakaicin bugun zuciyar ku, zaku iya kafa shirin motsa jikin ku akan kashi ɗari na wannan matsakaicin. Kwalejin Wasannin Wasannin Wasanni na Amurka ya ba da shawarar yin aiki a cikin “yankin da aka keɓe” - daga kashi 55 zuwa kashi 90 na mafi girman bugun zuciyar ku - don ƙona yawancin adadin kuzari da samun ƙarfin motsa jiki ba tare da haɗarin wuce gona da iri ko rauni ba. Motsa jiki kusa da kewayon kashi 90 zai haifar da ƙona calories mafi girma, amma yana da wahala a kiyaye wannan matakin na dogon lokaci. Koyarwar tazara, ko juyawa tsakanin saman, tsakiya da ƙananan ƙarshen yankin da kuke niyya, hanya ɗaya ce da za a horar da jikin ku sannu a hankali don jure babban ƙarfin kashi 90 cikin ɗari.

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