Menene ingancin zuciya don ƙona kitse (da rage nauyi)

Wadatacce

• Taswirar bugun zuciya mai nauyi
• Yadda zaka sarrafa bugun zuciyar ka yayin horo
• Yadda ake kirga bugun zuciya don asarar nauyi

Kyakkyawan bugun zuciya don ƙona kitse da rage nauyi yayin horo shine 60 zuwa 75% na matsakaicin bugun zuciya (HR), wanda ya bambanta gwargwadon shekaru, kuma wanda za'a iya auna shi da mitar mita. Horarwa a wannan ƙarfin inganta ƙarfin jiki, amfani da ƙarin mai a matsayin tushen makamashi, yana ba da gudummawar asarar nauyi.

Don haka, kafin fara kowane irin horo na juriya, yana da mahimmanci a san abin da yakamata HR ya kamata a kiyaye yayin horo don ƙona kitse da rasa nauyi. Bugu da kari, ana ba da shawarar yin kwayar cutar ta lantarki, musamman idan kai dan farawa ne ko kuma idan akwai tarihin matsalolin zuciya a cikin iyali, don tabbatar da cewa babu wata matsalar zuciya, kamar arrhythmia, da ke hana yin wannan nau'in na motsa jiki.

Taswirar bugun zuciya mai nauyi

Tebur mafi kyau na bugun zuciya don rage nauyi da ƙona mai, gwargwadon jima'i da shekaru, shine kamar haka:

Misali: Bugun zuciya mafi dacewa don rage nauyi, yayin horo, dangane da mace mai shekaru 30, yana tsakanin bugun zuciya na 117 da 147 a minti ɗaya.

Yadda zaka sarrafa bugun zuciyar ka yayin horo

Don sarrafa bugun zuciyar ku yayin horo, babban zaɓi shine yin amfani da ajiyar zuciya. Akwai wasu samfura masu kama da agogo wadanda za a iya shirya su don yin kara duk lokacin da bugun zuciyar ku ya fita daga inda ya kamata. Wasu daga cikin nau'ikan mitocin mitoci da ake samu a kasuwa sune Polar, Garmin da Speedo.

Mitar mita

Mata horo tare da mita mita

Yadda ake kirga bugun zuciya don asarar nauyi

Don lissafin yanayin bugun zuciya mai kyau don ƙona kitse da rage nauyi, yayin horo, ya kamata a yi amfani da wannan dabara:

• Maza: 220 - shekaru sannan sai su ninka wannan darajar da 0.60 da 0.75;
• Mata: Shekaru 226 - sannan suka ninka wannan darajar da 0.60 da 0.75.

Amfani da wannan misalin, mace mai shekaru 30 zata yi wannan lissafin:

• 226 - 30 = 196; 196 x 0.60 = 117 - Mafi ƙarancin HR manufa don asarar nauyi;
• 196 x 0.75 = 147 - Matsakaicin HR manufa don asarar nauyi.

Hakanan akwai gwajin da ake kira Ergospirometry ko Stress Test, wanda ke nuna kyakkyawan ƙimar HR na horo ga mutum, game da ƙarfin zuciya. Wannan gwajin kuma yana nuna wasu ƙimomi kamar ƙarfin VO2, wanda ke da alaƙa kai tsaye da yanayin jikin mutum. Mutanen da suka fi kyau shiri cikin jiki suna da VO2 mafi girma, yayin da mutane marasa ƙarfi suna da ƙananan VO2. Fahimci menene, kuma yadda ake ƙaruwa Vo2.