Yawan Zuciya
Menene Yawan Zuciya?
Yawan bugun zuciya (HR) shine adadin lokutan da zuciyarka ta yi kwangila a cikin minti daya (buga a minti daya, ko bpm). Yana ɗaya daga cikin alamomin farko na farko guda huɗu kuma yana aiki azaman mai nuna kai tsaye na yanayin ilimin lissafi, yana amsawa nan take ga buƙatar jiki na iskar oxygen da man fetur.
Yawan zuciyar ku yana da ƙarfi-ya kamata ya canza. Yana tashi a lokacin motsa jiki don isar da ƙarin jini zuwa tsokoki kuma yana faɗi yayin barci lokacin da buƙatar rayuwa ta yi ƙasa.
Yadda HealthKit ke Auna Adadin Zuciya
Amfani da Apple WatchPhotoplethysmography (PPG): *Green LEDswalƙiya ɗaruruwan sau a sakan daya. *photodiodes masu haskeauna adadin koren haske da jinin ke gudana ta wuyan hannu. * Jini ja ne saboda yana nuna jajayen haske kuma yana sha koren haske. Lokacin da zuciyarka ta buga, jini yana gudana (da koren haske) ya fi girma. Tsakanin bugun, yana da ƙasa. * Ta hanyar walƙiya hasken LED ɗin sa ɗaruruwan lokuta a cikin sakan daya, Apple Watch na iya ƙididdige adadin lokutan da zuciya ke bugun kowane minti daya.
Bayanan Kimiyya
Rawar Zuciya
Zuciya inji ce mai daidaitawa. Babban burinsa shine kiyayewaFitar zuciya(yawan jinin da ake fitarwa a minti daya), wanda aka lissafta kamar: Fitar da zuciya $$ = Ƙarfin bugun jini \ sau Rawan Zuciya$$
Ƙimar suna canzawa bisa: *Ayyukan Jiki:Tsokoki suna buƙatar ƙarin oxygen. *Tsarin Jijiya Mai Kai Kai:Tsarin "yaki ko jirgin" (mai tausayi) yana tayar da HR; tsarin "hutawa da narkewa" (parasympathetic) yana rage shi. *Zazzabi:Zuciyarka tana bugawa da sauri cikin zafi don zubar da jini zuwa fata don sanyaya. *Ruwan ruwa:Rashin ruwa yana rage girman jini, yana tilasta wa zuciya bugun da sauri don ramawa.
Ma'aunin Clinical An samo shi daga HR
HealthKit na amfani da danyen bayanan bugun zuciya don samun takamaiman bayanan asibiti, an rufe su a sassansu: *Rawan Zuciyar Hutu (RHR):Tushen ingantaccen aikin zuciya. *Canjin Rawan Zuciya (HRV):Damuwa da ma'aunin dawowa. *Farfadowa Yawan Zuciya:Yadda sauri zuciya ke raguwa bayan motsa jiki. *Matsakaicin Matsayin Zuciyar Tafiya:Ƙididdiga na dacewa yayin motsi na yau da kullum.
Muhimmancin asibiti
Kula da Yankunan Ƙimar Zuciya
Likitocin da likitocin motsa jiki sun raba bugun zuciya zuwa "Zones" dangane da matsakaicin adadin zuciyar ku (Max HR). Wannan yana taimakawa rarrabuwar ƙarfi:
| Yanki | % na Max HR | Tasiri |
|---|---|---|
| Yanki na 1 (farfadowa) | 50-60% | Dumi-up, farfadowa, aiki mai haske sosai. |
| Yanki 2 (Jurewa) | 60-70% | Tushen horon motsa jiki, ƙona mai, "duk rana" taki. |
| Yanki na 3 (Aerobic) | 70-80% | Yana inganta ƙarfin motsa jiki da zagayawa na jini. |
| Yanki na 4 (Matsakaici) | 80-90% | Yana ƙara juriya mai saurin gaske. Ba dadi. |
| Yanki na 5 (Max) | 90-100% | Matsakaicin ƙoƙari. Za a iya dawwama na daƙiƙa/mintuna kawai. |
Lokacin da High yake "Mafi Girma"
- Tachycardia:Yawan bugun zuciya> 100 bpmyayin hutawa. Ana iya haifar da wannan ta zazzabi, anemia, damuwa, matsalolin thyroid, ko yanayin zuciya.
- Yawan Motsa jiki:Gabaɗaya yana da aminci don isa ga ƙimar zuciya mai girma yayin motsa jiki, amma ƙetare iyakar ka'idar ku (kimanin shekaru 220) mai mahimmanci ko jin zafin ƙirji yana ba da garantin tsayawa nan da nan.
Shawarwari
Amfani da Matsayin Zuciya don Horarwa
- Horar da Batsa:Mahimmanci, ciyar da kashi 80% na lokacin motsa jiki a Yankuna 1-2 (gina injin) da 20% a Yankuna 4-5 (gudun sauri). Wannan yana hana "Zone 3 stagnation."
- Saurari Yanayin:Idan bugun zuciyar ku ya kasance 10-15 bpm sama da na al'ada don gudun tafiya iri ɗaya, mai yiwuwa jikin ku yana yaƙi da rashin lafiya, rashin ruwa, ko kuma ya wuce gona da iri.
Magana
- Ƙungiyar Zuciya ta Amirka. (2015) Duk Game da Rawan Zuciya (Pulse).
- Tanaka H, et al. (2001) Matsakaicin adadin bugun zuciya da aka yi hasashen shekaru ya sake duba.Jaridar Cibiyar Nazarin Zuciya ta Amirka, 37 (1), 153-156.
- Seiler S. (2010) Menene mafi kyawun aiki don ƙarfin horo da rarraba tsawon lokaci a cikin 'yan wasa masu juriya?Jarida na kasa da kasa na Wasannin Jiki da Ayyuka, 5 (3), 276-291.