Kuvala Chowunikira Mtima Pantchito Yolimbitsa Thupi: Armband vs. Chifuwa Chovala—Chifukwa Chake Thanzi Lanu Liyenera Kochi Uyu

Pamene mukutuluka thukuta mu gym, kodi munayamba mwadzifunsapo kuti, “Kodi maseŵera olimbitsa thupi awa ndi ovuta mokwanira?” kapena “Ndi kugunda kwa mtima kotani komwe kuli kotetezeka kwa ine?” Pamene manambala omwe ali pa treadmill akusiyana ndi momwe mukumvera, chowunikira cholondola cha kugunda kwa mtima chingakhale chida chanu chachinsinsi cha maphunziro ozikidwa pa sayansi. Pansipa tikufotokoza ubwino waukulu wa kuvala lamba wa m'chiuno kapena lamba wachifuwa, ndi momwe mungasankhire chomwe chikugwirizana ndi zolinga zanu.

1. Kulamulira Mphamvu ya Pin-Point: Tsalani bwino ndi "Ma Miles a Zinyalala" & Overkill

Kafukufuku wa zamankhwala amasewera akuwonetsa kuti mafuta amayaka kwambiri pamene kugunda kwa mtima kumakhala pakati pa 60% ndi 80% ya kuchuluka kwakukulu; pamwamba pa 85% mumalowa m'dera la anaerobic ndipo chiopsezo cha kuvulala chimakwera. Maphunziro akale amadalira "momwe mumamvera mutatopa," koma chowunikira chimasintha kutopa kosamveka bwino kukhala deta yeniyeni.

Chitsanzo: munthu wazaka 30 amathamanga ≈ 190 bpm (zaka 220). Pakuthamanga kochepetsa mafuta, amakhala ndi 114-152 bpm; pa kupirira, amakwera mpaka 152-171 bpm. Njira iyi yopezera manambala imapangitsa kuti dontho lililonse la thukuta liwerengedwe ndipo imachotsa zomwe zimaganiziridwa.

1. Kupewa Zoopsa: Wofufuza pa Intaneti akugwira ntchito maola 24 pa sabata, masiku 7 pa sabata

Pakati pa imfa zadzidzidzi za mtima pachaka panthawi yochita masewera olimbitsa thupi, oposa 60% amafa ndi anthu omwe amaoneka ngati athanzi. Chojambulira kugunda kwa mtima ndi chotchinga chomwe sichimathima:

• Kupuma kwa HR kumadumphadumpha ndi 10% kwa masiku atatu otsatizana—kungakhale kuchita masewera olimbitsa thupi mopitirira muyeso kapena kudwala.

• Kutsika kwa HR mwadzidzidzi pakati pa nthawi yogwira ntchito—kukhoza kusonyeza kuti mtima sutulutsa bwino mphamvu.

• HR pambuyo pa masewera olimbitsa thupi imalephera kufika pa 50% ya mphamvu mkati mwa mphindi zitatu—kulimbitsa thupi kwa mtima kumafunika chisamaliro.

Magulu azachipatala pa marathon ina adanena kuti othamanga omwe adamvera machenjezo adachepetsa zochitika zazikulu ndi > 90%. Kwa akatswiri othamanga kapena aliyense amene ali ndi mbiri ya matenda a mtima m'banja, njira yochenjeza anthu msangayi ndi yamtengo wapatali.

1. Kukonza Zinthu Mwanzeru: Kupita Patsogolo Komwe Mungakonze

Akatswiri a Elites amatsata Kusinthasintha kwa Ma Rate a Mtima (HRV) kuti aweruze kuchuluka kwa katundu; tsopano zipangizo zamakasitomala zimachita chimodzimodzi. Valani imodzi kwa miyezi itatu ndipo mudzatsegula dashboard yomwe ili ndi:

• Mzere wa VO₂ wa max trend

• Chiŵerengero cha mphamvu ya aerobic vs anaerobic

• Kuwerengera nthawi yochira

• Zidziwitso za kutopa

Pulogalamu imodzi yolimbitsa thupi inatsatira ogwiritsa ntchito 2,000: omwe adaphunzitsidwa ndi deta ya HR adataya mafuta m'thupi ndi 2.3% m'masabata 12; gulu lopanda deta lidataya 0.8% yokha. Mapulani oyendetsedwa ndi deta adapambana "chiyembekezo ndi kupemphera" nthawi iliyonse.

Chingwe Cham'manja vs. Chingwe Cha Pachifuwa: Sankhani Mphunzitsi Wanu Wapaintaneti

• Chitonthozo: zomangira za nsalu zofewa zimagwirizana ndi yoga, kukwera njinga, ntchito yochepa; zingwe za pachifuwa zimakhalabe pamalo pomwe mukudumpha, kuthamanga kapena kudula.

• Kulondola: zingwe za pachifuwa zimagwira chizindikiro cha magetsi cha mtima—cholakwika < 1%. Mamba a m'manja amagwiritsa ntchito masensa owonera—cholakwika ndi 3-5%.

• Zosavuta: zonse zimagwirizana ndi mafoni, mawotchi a GPS ndi mapulogalamu; batri limakhala nthawi yayitali pa mitundu yonse iwiri.

Mapeto

Kuyambira masewera othamanga ku park jogs mpaka ku Ironman triathlon, kuyambira masewera olimbitsa thupi ochiritsira matenda mpaka kuthamangitsana kwa podium, ma monitor a kugunda kwa mtima akukonzanso "maphunziro anzeru." Ndi zinthu zambiri kuposa ma spreadsheet omwe ali padzanja lanu—ndi omasulira chilankhulo cha thupi, oteteza ku kuvulala komanso akatswiri a njira zopambana. Musanayambe kukonzekera kwanu kotsatira, patsani mtima wanu womasulira; ndalama zomwe mumayika mu thanzi nthawi zonse zimalipira chiwongola dzanja chachikulu.