Sabon Tsarin Kalkaleta na Ƙididdigar Zuciya yana Taimaka muku Daidai Tarbiyyar Ayyukan Ayyukanku Masu Ingantattu

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Muna amfani da lambobi da yawa a gym-reps, sets, pounds, mileage, da dai sauransu. Wanda wataƙila ba za a buga ku a cikin reg ba? Matsakaicin bugun zuciyar ku. Matsakaicin ƙididdige ƙimar bugun zuciyar ku (MHR) yana da matukar mahimmanci saboda yana taimaka muku ƙayyade mafi kyawun ƙarfin motsa jiki don kowane motsa jiki da kuke yi. Tsawon shekaru, mun yi amfani da dabarar "220 - shekaru" don ƙididdige MHR, sannan mun ninka MHR ta wasu kashi -kashi don ƙayyade madaidaicin ma'aunin "yankuna" don motsa jiki a:

• 50 zuwa 70 bisa dari (MHR x .5 zuwa .7) don motsa jiki mai sauƙi
• 70 zuwa 85 bisa dari (MHR x .7 zuwa .85) don matsakaicin motsa jiki
• 85 zuwa 95 bisa ɗari (MHR x .85 zuwa .95) don babban motsa jiki ko horo na tazara

Amma, kamar kowace dabara, dabarar shekarun 220 ƙima ce kawai kuma binciken baya -bayan nan yana nuna ba mai kyau bane.

Hanya guda ɗaya da za ku iya sanin ainihin abin da mafi girman ƙididdigar bugun zuciyar ku shine, ta hanyar gwada shi a cikin dakin gwaje -gwaje. Tun da wannan bai dace ba ga yawancin mutane, muna so mu ba ku ingantattun kayan aiki don taimakawa wajen tantance ƙarfin motsa jiki. Haɗin shawarwarin motsa jiki masu zuwa yakamata su taimaka muku gano inda kuke lokacin aiki da inda kuke buƙatar zama. (PS Shin Treadmill Zai Iya Tabbatar da Rayuwar Rayuwarku?)

1. Magana gwada ayyukan motsa jiki na yau da kullun. Wannan babbar hanya ce mai sauƙi don gano ƙarfin ku.

• Idan za ku iya yin waƙa, kuna aiki a matakin mai sauqi.
• Idan zaku iya ci gaba da tattaunawa tare da aboki, galibi kuna aiki a matakin matsakaici. Idan za ku iya faɗi jumla ko makamancin haka a lokaci guda kuma ci gaba da tattaunawa ya fi ƙalubale, kuna gab da samun ɗan ƙaramin matsayi.
• Idan za ku iya fitar da kalma ɗaya ko biyu a lokaci ɗaya kuma zance ba zai yiwu ba, kuna aiki da ƙarfi sosai (kamar idan kuna yin tazara).

2. Ƙayyade ƙimar ƙarfin aiki (RPE) a cikin ayyukan motsa jiki. Muna amfani da wannan ma'aunin akai-akai a ciki Siffa. Kamar gwajin magana, yana da sauƙin amfani da aikin motsa jiki. Yayin da akwai ma'auni daban-daban da masu bincike ke amfani da su, muna son ma'aunin 1-10, inda:

• 1 yana kwance akan gado ko akan kujera. Ba ku yin wani ƙoƙari.
• 3 zai zama daidai da tafiya mai sauƙi.
• 4-6 ƙoƙari ne matsakaici.
• 7 yana da wahala.
• 8-10 shine kwatankwacin tseren bas.

Kuna iya ɗaukar 9-10 kawai don a sosai gajeren lokaci.

3. Yi amfani da kalkuleta na bugun zuciya a cikin ayyukan motsa jiki. Tunawa da cewa mafi yawan tsarin bugun zuciya yana da faffadan kuskure, tsari ɗaya da alama ya fi daidai, a cewar Jason R. Karp, likitan ilimin motsa jiki da kuma kocin da ke gudana a San Diego, shine 205.8 - (.685 x age) . Misali Idan kun kasance 35, matsakaicin lissafin adadin bugun zuciyar ku ta amfani da wannan dabarar zai zama 182.

Yi amfani da haɗin hanyoyin da ke sama don tantance ƙarfin motsa jikin ku kuma za ku sami mafi kyawun motsa jiki mafi inganci kowane lokaci.

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