Matakan bugun zuciya
Matakan horo daga shekarunku da, idan kun sani, bugun zuciya a hutu.
Game da Matakan bugun zuciya
Matakan horo daga shekarunku da, idan kun sani, bugun zuciya a hutu.
Ɓangare ne na sashen “Lafiya & motsa jiki” na SmartCalcy. Yana aiki a burauzar ku ba tare da asusu ba, yana amfani da kuɗinku da ma'aunanku (canza su a saman shafin), kuma yana ba da ƙiyasi don bayani kawai, don haka duba jagorar hukuma kafin ku dogara da sakamako.
Yadda ake amfani da Matakan bugun zuciya
Abin da yake lissafawa da lokacin amfani da shi
Yana nuna ƙiyasin matsakaicin bugun zuciyarku da yankunan horo biyar da za ku iya amfani da su don tafiyar da zaman sauƙi, aerobic, tempo da masu wuya. Ƙara bugun zuciyarku na hutu yana canjawa zuwa hanyar Karvonen, wadda ta fi dacewa da mutum.
Yadda ake amfani da shi, mataki-mataki
- Shigar da shekarunku.
- Idan kuna so, shigar da bugun zuciyarku na hutu, wanda aka auna bayan farkawa.
- Karanta ƙiyasin matsakaicin bugun zuciya da kewayon bugun a minti na kowane yanki.
- Daidaita nau'in zamanku da yanki, misali yanki 2 don gudun juriya mai sauƙi.
Ma'anar kowace shigarwa
- Age – Farawa at 35.
- Bugun zuciya a hutu (zaɓi ne) – Enter your nawa figure.
Yadda ake karanta sakamako
- Ƙiyasin mafi girman bugun zuciya – The headline answer. In the default example it reads 185bpm (220 − age · Tanaka formula: 184 bpm).
Dabarar lissafi
Estimated maximum: 220 − age, with the Tanaka estimate 208 − 0.7 × age shown for comparison. Zones as a share of maximum: 50–60%, 60–70%, 70–80%, 80–90% and 90–100%. Karvonen: target = resting + share × (maximum − resting).
Misali da aka warware
With the starting entries (Age: 35), the calculator shows estimated maximum heart rate of 185bpm, 220 − age · Tanaka formula: 184 bpm.
Zato da iyakoki
- Age-based formulas can be 10 zuwa 20 beats out akan an individual.
- Medication, heat, caffeine, altitude da fatigue Canji heart kashi.
- Zones are guides, not rules.
Kurakuran da aka saba yi
- Treating the estimated maximum as a fixed limit.
- Training a zone 4 ko 5 kowane session.
- Measuring resting heart kashi Bayan Kofi ko exercise.
Tambayoyin da ake yawan yi
Ta yaya zan sami ainihin matsakaicin bugun zuciyata?
Gwaji ƙarƙashin kulawa ko ƙoƙari mai wuya da aka tsara da kyau a ƙarshen tsere yana ba da ƙima mafi kyau fiye da dabara. Tuntuɓi likita da farko.
Wane yanki ne ke ƙona kitse fiye da kima?
Ƙananan yankuna suna amfani da babban rabo na kitse, amma manyan yankuna suna ƙona jimillar kalori fiye da haka. Daidaiton kuzari gaba ɗaya shi ne mafi muhimmanci.
Kayan aiki masu alaƙa
Matakai (% na mafi girma)
| Mataki | Bugun zuciya | Yana da kyau don |
|---|---|---|
| 1 · Mai sauƙi sosai | 93–111 bpm | Ɗumama jiki, murmurewa |
| 2 · Mai sauƙi | 111–130 bpm | Juriya mai sauƙi |
| 3 · Matsakaici | 130–148 bpm | Ƙoshin lafiyar numfashi (aerobic) |
| 4 · Mai wahala | 148–167 bpm | Iyaka (threshold) |
| 5 · Mafi girma | 167–185 bpm | Gajerun gudu masu sauri |