Ungayikhetha kanjani imonitha yokushaya kwenhliziyo futhi yenzelwe ini?

Yini umqaphi wokushaya kwenhliziyo

Ukuqapha izinga lokushaya kwenhliziyo kuyidivayisi eqapha izinga lokushaya kwenhliziyo (HR), ekuvumela ukuthi unqume izinga elivumelekile lomsebenzi womzimba, indawo yokushaya kwenhliziyo futhi ungadluli ngaphezu kwamanani avunyelwe. Igajethi ingabamba ngekhanda inkomba ukuze uyiqhathanise nezilinganiso zangaphambilini noma ezalandela.

 

Kudingeka nini ukuqapha kokushaya kwenhliziyo?

Ukuqapha izinga lokushaya kwenhliziyo kungasiza ezimweni ezahlukahlukene:

  1. Empilweni yansuku zonke. Abaningi abaqondi ukuthi kungani le divayisi idingeka empilweni yansuku zonke, ngoba ungamane ubeke iminwe emibili emthanjeni osabalalayo futhi, ngokubala okulula, unqume izinga lokushaya kwenhliziyo. Kepha ukushaya kwenhliziyo akuhlali kukhombisa isithombe sangempela sokushaya kwenhliziyo, futhi ngaphandle kwalokho, ungalahleka njalo.

OKUBALULEKILE! Abantu abaphethwe yizifo ezahlukahlukene zenhliziyo kumele bahlale beqapha ukushaya kwabo, ngokulandelana, ukuqapha izinga lokushaya kwenhliziyo kuyisidingo esidingekayo kubantu abanjalo.

  1. Okwezemidlalo. Ngosizo lokuqapha izinga lokushaya kwenhliziyo, ungagcina izinga elilungile lomsebenzi womzimba. Ngesikhathi sokuqeqeshwa, izinga lokushaya kwenhliziyo liyakhuphuka futhi lingafinyelela uphawu lwalo oluphezulu (amabhithi angama-220). Ukuzijwayeza ukushaya kwenhliziyo okunjalo kuyingozi empilweni, yingakho kubaluleke kakhulu ukusebenzisa isilawuli sokushaya kwenhliziyo ukuze ungazilimazi ekuphishekeleni ukusebenza kwezemidlalo nobuncane. Ngezansi sichaza ngokuningiliziwe izindawo zokushaya kwenhliziyo zezemidlalo.

Izindawo zokushaya kwenhliziyo

Kufanele kuqashelwe khona manjalo ukuthi izinkomba zilinganiselwe ngandlela thize futhi ezimweni eziningi udinga ukugxila emizweni, ngenkathi uthembele kuzinkomba zomqaphi wokushaya kwenhliziyo.

Indawo 1. Indawo ye-Aerobic (indawo yezempilo).

 

Isilinganiso senhliziyo kufanele sibe ngu-50-60% womkhawulo. Isikhathi sokuzivocavoca singaba imizuzu engama-20 noma ngaphezulu. Kuzwakala sengathi kufanele kube umthwalo olula. Labo abasanda kuqala ukudlala ezemidlalo kufanele basebenze kule ndawo.

Indawo 2. Indawo yokushisa amafutha (indawo yokuqina).

Isilinganiso senhliziyo singu-60-70% womkhawulo. Ukuzivocavoca kufanele kuthathe imizuzu engama-40. Ngasikhathi sinye, kufanele uzizwe ukhululekile ukuphefumula, ukucindezela okulingene kwemisipha nokujuluka okuncane.

 

Indawo 3. Indawo yokukhuthazela kwamandla (indawo yokuqina).

Izinga lokushaya kwenhliziyo lingama-70-80% womkhawulo, isikhathi sokulayisha yimizuzu eyi-10-40, konke kuncike ekulungiseleleni. Ukukhathala kwemisipha nokuphefumula kwamahhala kufanele kuzwakale. Ngenxa yokuthi ukuqina koqeqesho kuphakeme, umzimba uqala ukusebenzisa ngenqolobane yamafutha.

 

Indawo 4. Indawo yokwenza ngcono (kanzima).

Izinga lokushaya kwenhliziyo lingu-80-90% womkhawulo, isikhathi sokulayisha sisuka emizuzwini emi-2 kuye kwayi-10. Ukuzwa: ukukhathala nokuphefumula okuncane. Isebenzelana nabasubathi abanesipiliyoni.

Indawo 5. Indawo yokwenza ngcono (ubuningi).

 

Izinga lokushaya kwenhliziyo lingu-90-100% womkhawulo, isikhathi asikho ngaphezu kwemizuzu engu-2-5. Umzimba usebenza onqenqemeni lwamathuba, ngakho-ke kufanelekile kochwepheshe. Imvamisa, isigqi sokuphefumula siyaphazamiseka, ukushaya ngamandla kuyashesha, futhi kuyanda.

Ungalibala kanjani ibanga lenhliziyo yakho ngendlela efanele

Ngaphambi kokuba uqale ukusebenzisa isilawuli sokushaya kwenhliziyo, udinga ukuchaza indawo yakho yokushaya kwenhliziyo.

Indawo yokushaya kwenhliziyo = 220 - iminyaka yakho.

 

Umphumela otholakele uzoba ophakeme kakhulu kuwe, ngaphezu kwalokho okunganconyiwe ukudlula lapho usebenza ngamandla.

Udinga ukubala ngokuya ngohlobo lokuqeqeshwa. Isibonelo, ekwehliseni isisindo, ifomula izoba kanjena: (iminyaka engu-220 - yobudala - yokuphumula kwenhliziyo * 0,6) + yokuphumula kwenhliziyo.

Ukuhlelwa kokuqapha izinga lokushaya kwenhliziyo

Abakhiqizi bakhiqiza izinhlobo ezahlukahlukene zabaqaphi besilinganiso senhliziyo bese bezihlukanisa ngokuya nge:

  • indlela yokuqinisa;
  • uhlobo lokudluliswa kwesiginali;
  • iqoqo lemisebenzi.

Imingcele yokuhlukaniswa ebekiwe ibhekwa njengeyisisekelo, kepha kukhona neminye emincane, ngokwesibonelo, ukwakhiwa nezindleko.

Ungayikhetha kanjani imonitha yokushaya kwenhliziyo ngokuya ngohlobo lwenzwa

Idizayini yokuqapha izinga lokushaya kwenhliziyo incike ohlotsheni lwenzwa. Kungaba isifuba, isihlakala, umunwe noma indlebe.

  • Ukuqapha kwenhliziyo yesifuba kuyimodeli enembile kunazo zonke. I-electrode ifakwe esikhwameni sesifuba, esidlulisa ukufundwa kuthrekhi yokuqina komzimba egqokwe esihlakaleni.
  • Isihlakala sinamathele esihlakaleni. Kubhekwa njengokungahambi kahle, ngoba ithatha indawo enkulu, futhi izinkomba zinikezwa ngamaphutha.
  • Okokufaka endlebeni kufakwe endlebeni noma emunweni. Amamodeli amancane ngosayizi, anezinga eliphezulu lokunemba, kepha adlulisa umphumela ngokulibaziseka kwemizuzwana embalwa.

Ungayikhetha kanjani imonitha yokushaya kwenhliziyo ngendlela yokudlulisa isignali

Ngendlela yokudluliswa kwesiginali ziyehluka:

  • Okungenantambo… Zonke izinhlobo zesimanje zingenazintambo. Izinkomba zidluliselwa ngaphezulu kwesiteshi somsakazo, kepha ngenxa yokushoda kocingo, amaphutha ayenzeka. Ilungele ezemidlalo ezidinga izinguquko zomzimba njalo.

KUBALULEKILE ukubheka ukuthi uma abantu abasebenzisa igajethi enjalo besendaweni yesiginali, ukuphazamiseka kungenzeka ekusebenzeni kocingo lwakho.

  • Wired… Lokhu kufaka amadivayisi lapho inzwa nesamukeli zixhunywe khona. Ukugxambukela komsakazo akunamthelela ekusebenzeni kwamadivayisi anjalo, kepha ukusebenza kwawo akulungele wonke umuntu. Uma uthi nhlá, ucingo oluxhuma isongo kanye nenzwa lungaphazamisa inqubo yoqeqesho, kepha ukuqapha okunjalo kwenhliziyo kunenzuzo engenakuphikwa - ngesikhathi sokusebenza, izorekhoda kuphela izinkomba zakho. Ngaphezu kwalokho, inkomba ihlala inembile futhi izinzile. Kunganconywa kubantu abafuna ukwazi isilinganiso esiqondile senhliziyo.

Ungayikhetha kanjani imonitha yokushaya kwenhliziyo ngemisebenzi eyengeziwe

Ukukhetha ukuqapha izinga lokushaya kwenhliziyo kunconyiwe kuye ngemisebenzi yakho. Ngaphezu komsebenzi wokubala ukushaya kwenhliziyo, kuhle ukuba nemisebenzi eyengeziwe, ngokwesibonelo:

  • Ngokugijima nokuqina - i-GPS eyakhelwe ngaphakathi, i-pedometer, ikhawunta yekhalori engaba khona.
  • Kubabhukudi - isethi efanayo yemisebenzi, kanye nokukwazi ukungena ngaphansi kwamanzi ekujuleni kwamamitha ayi-10.
  • Okwabagibeli bamabhayisikili - insalela yokunyathela, ukulandelela umzila.
  • Kwabagibeli - i-barometer nekhampasi.

Ukukhetha okulungile

Sicela uqiniseke ngaphambi kokuthenga:

  • imininingwane iboniswa kahle esibukweni;
  • akukho imisebenzi engadingekile (izinga lokusebenziseka kalula liyakhuphuka);
  • kukhona isignali yomsindo;
  • ukunemba komqaphi wokushaya kwenhliziyo kuphakeme impela;
  • ukuzimela okuhle kwebhethri.

shiya impendulo