Farfadowar Yawan Zuciya
Menene Farfadowar Yawan Zuciya?
Mayar da Ratewar Zuciya (HRR) tana auna yadda saurin bugun zuciyar ku ya ragu bayan dakatar da motsa jiki mai tsanani. Yawanci ana ƙididdige shi azaman bambanci tsakanin ƙimar zuciyar ku mafi girma da bugun zuciyar ku minti 1 (ko mintuna 2) bayan tsayawa.
Tsarin tsari:$$HRR = Mafi Girma HR - HR(1min)$$
Misali: Idan kun gama gudu tare da HR na 170 bpm, kuma bayan minti 1 kuna tsaye kuma HR ɗinku yana 140 bpm, HRR ɗinku shine bugun 30.
Yadda HealthKit ke Auna HRR
Apple Watch yana ƙididdige HRR ta atomatik bayan kun gama aikin motsa jiki (kamar Gudu, Tafiya, ko HIIT). Yana ci gaba da lura da bugun zuciyar ku na mintuna da yawa bayan motsa jiki don tantance wannan digo.
Bayanan Kimiyya
Taga a cikin Tsarin Jijiya Mai Sauƙi
HRR gwaji ne mai ƙarfi na ikon jiki don canzawa daga "yaki ko tashi" (mai tausayi) zuwa "hutawa da narkewa" (parasympathetic). Sauyawa mai sauri yana nuna sassauƙa, lafiyayyen tsarin juyayi da zuciya mai amsawa.
Binciken Alamar ƙasa: Nazarin Cole (NEJM 1999)
An buga tabbataccen binciken akan HRR a cikinNew England Journal of Medicineby Dr. Christopher Cole da abokan aiki a Cleveland Clinic. Ya yi nazarin manya 2,428 sama da shekaru 6.
Ma'anar Maɓalli:An bayyana "marasa al'ada" HRR a matsayin digo na< 12 dukaa cikin minti na farko na farfadowa (a lokacin sanyi mai sanyi) ko <18 bugawa (idan ya tsaya gaba daya).
Mahimmin Bincike:* Marasa lafiya dalow HRRda a4x babban haɗarin mutuwaa cikin shekaru 6 masu zuwa idan aka kwatanta da waɗanda ke da babban HRR. * Wannan ikon tsinkaya ya kasance gaskiya ko da bayan daidaitawa don shekaru, wasu matsalolin zuciya, da matakan dacewa.
"Ragin jinkiri a cikin bugun zuciya a cikin minti na farko bayan aikin motsa jiki ... yana da karfin tsinkaya ga yawan mace-mace." - Cole et al., NEJM, 1999
Muhimmancin asibiti
Fassara Lambobinku
Duk da yake ainihin lambobi "mai kyau" sun bambanta da shekaru da ƙarfi, ƙa'idodi na gaba ɗaya don dawo da minti 1 sune:
| Sauke Minti 1 | Tafsiri |
|---|---|
| < 12 duka | Talakawa.Yana da alaƙa da ƙarfi da haɗarin mace-mace. Yana ba da garantin kulawar likita idan daidaito. |
| 12-20 guda | Gaskiya.Matsakaicin ga waɗanda ba a horar da su ba. |
| 20-40 guda | Da kyau zuwa Excellent.Yana nuna kyakkyawar lafiyar zuciya da jijiyoyin jini da aikin kai tsaye. |
| > 40 duka | Matsayin 'yan wasa.Ana gani a cikin ƴan wasan juriya sosai. |
Me Yasa Ya Faduwa
HRR yana inganta da sauri tare da yanayin motsa jiki. Yayin da zuciyar ku ke daɗa ƙarfi kuma tsarin jin daɗin ku ya fi dacewa, jikin ku zai iya "share" abubuwan da ke haifar da motsa jiki da sauri kuma ya koma homeostasis da wuri.
Shawarwari
Yadda ake Inganta HRR
- Horon HIIT:Horar da Tsawon Tsanani Mai Girma yana da tasiri musamman wajen horar da saurin farfadowar zuciya saboda yana tilastawa jiki sake farfadowa akai-akai yayin motsa jiki.
- Daidaitaccen Aikin Aerobic:Cardio Zone 2 na yau da kullun yana haɓaka sautin parasympathetic gabaɗaya.
Yadda Ake Auna Daidai
- Tsaya gaba daya:Don mafi kwatankwacin sakamako, dakatar da motsi gaba ɗaya ko yin tafiya a hankali bayan babban ƙoƙarin ku.
- Kar a yi magana:Yin magana yana ɗaukar bugun zuciya. Numfashi sosai kuma duba agogon ku.
- ** Daidaituwa: ** HRR zai bambanta bayan max-kokarin gudu da gudu mai haske. Kwatanta "apples zuwa apples" (misali, HRR bayan daidaitaccen aikin ku na Talata).
Magana
- Cole CR, et al. (1999) Maido da bugun zuciya nan da nan bayan motsa jiki a matsayin mai hasashen mutuwa.New England Journal of Medicine, 341 (18), 1351-1357.
- Shetler K, et al. (2001) Farfadowar Kuɗi na Zuciya: Tabbatarwa da Abubuwan Taimako.Jaridar Cibiyar Nazarin Zuciya ta Amirka, 38 (7).
- Jouven X, et al. (2005) Bayanin ƙimar-zuciya yayin motsa jiki azaman mai hasashen mutuwa kwatsam.New England Journal of Medicine, 352 (19).