Karvonen dabara: yadda za a rasa nauyi yadda ya kamata

A nema a gare jiki kamalar zamani birane mazauna, m da jiki rashin aiki, da hadaya daraja minti na barci don safe jog, da kuma da yamma kara a dakin motsa jiki.

Da yaki da jiki rashin aiki

M abinci, masu zama a gida aiki da kuma tafiya a cikin mota da yake faruwa da wadanda: mutane samun mafi alhẽri, suka girma cikunna dryabnut tsokoki, da matsa lamba da yistin da zuciya fara buga irregularly. Domin kauce wa wanda bai kai ba tsufa da kuma kula da kiwon lafiya, kana da tilasta ka tsananin sonta take jiki dabba ba a kanta.

Babban sakamako na rashin aiki - hannun jari na wuce haddi mai cewa kawai aiki zai iya ƙona: nauyi asara ya zama manufar dubban mutane, balagagge kuma sosai matasa, maza da mata. Sun zauna a kan rage cin abinci ko m ga zance na ci ɗora Kwatancen da kansa tare da dukan bada. The girma na mayakan ga jiki kyakkyawa ba la'akari da real yiwuwa na da kansa jiki, kuma ya wadãtu da: da wuya mafi alhẽri.

Yadda yin lissafi da motsa jiki

Kwararru, nutritionists, wasanni malamai yi gargaɗi da cewa a cimma burin yayin da tsare kiwon lafiya za ta taimaka wa gaskata da daidai lissafi na lodi. Karvonen Formula ne m tsarin da lissafi ga duk magoya bayan da wani aiki salon. Kowane mutum na bukatar fahimtar cewa jiki - wani hadadden biochemical tsarin cewa ba zai iya aiki a bazuwar, kuma ma m aza shi kamar yadda cutarwa matsayin dubious "sauri" abun da ake ci.

Al'ada, da nisa daga wasanni mutum yanke shawarar da ya yi shi, saboda ya fara gane cewa nauyi asara zai dawo da shi zuwa ga kyakkyawa da matasa. Amma sau da yawa sosai, kokarin rasa nauyi, tsotso har latsa, hannu ko kafa, cire ciki, mutane tafi da nisan: su ne a kan wa lodi jiki, hãlãyensu worsens. Don kauce wa wannan, akwai wani dabara Karvonen: Yana da aka lasafta akayi daban-daban domin kowane mutum, ko da jinsi, abin da lodi ya halatta bisa ga shekaru da kuma matakin da dacewa.

Kayyadewa - da bugun zuciya

A lokaci guda, kasa kaya ba zai ba da ake so sakamakon, da kuma yaki da wuce haddi nauyi iya zama a banza: kitsen tsagawa inji kawai ba zai fara. Kuma a cikin wannan yanayin zai zama ba makawa Karvonen dabara: don shi ne mai sauki yin lissafi da tsanani da wanda bukatar a jawabi ga nauyi bar ya kuma kiyaye tsoka taro.

Jigon da lissafi ne cewa aikin tsanani da ake dangantawa da wata zuciya rate (HR): da mafi bugun jini, da hakan tsanani na jiki, da kuma mataimakin versa. Yana da muhimmanci cewa lokacin horo a can ya kasance da wasu matakin na zuciya rate - abin da ake kira manufa zuciya rate zone (TSZP). Ga kowane shi da aka lasafta akayi daban-daban.

A manufa zone aka located a tsakãnin tsakanin halatta ƙananan kuma babba iyakoki na zuciya rate. A cikin wadannan Figures, kuma kana bukatar ka ci gaba da zuciya rate a lokacin motsa jiki. Sabon shiga kyau zuwa tsaya ga ƙananan iyaka, da kara tsanani da horo kamar yadda jiki saje da danniya. TSZP ƙetare haddi na cutarwa da kuma kawo hadari ga jiki.

tsanani dokin

Yadda za a lissafta your zuciya rate dabara ne Karvonen? Mafi shahara Saukake dabara - shi ne "220 debe shekaru": sakamakon adadi ya nuna matsakaicin zuciya rate bakin kofa.

Amma wannan lissafi shi ne kasa saboda shi ba ya la'akari da jima'i na mutum da kuma kayyade manufa zone da ƙananan iyaka. Alal misali, Karvonen dabara domin mata ya shafi ƙara wa kiyasta daya more Figures: "220 debe shekaru debe 6". Duk da haka, wannan dabara ne ba cikakke ba ne.

Masana sun ba la'akari da kimiyya-tushen dabara, kamar yadda, lalle ne, haƙĩƙa, ba su yi la'akari da shi kamar yadda irin wannan, da kuma kirkiro da kansa - Finnish masanin kimiyya, sunansa shi ne ake kira. Duk da haka Karvonen dabara domin maza da mata su shafi kiwon lafiya kungiyoyin, tare da raba horo da kuma dacewa kwararru zuwa lissafi mutum manufa zuciya rate zone.

A mafi nagartaccen version na dabara ba wata damar duk da hakkin ya gina wani horo tsari, rarraba nauyi haka kada su cutar da jiki, amma a lokaci guda zuwa ga cimma da ake so sakamako. Domin ci-gaba da more m lissafi muna bukatar wani nuna alama - da Allaha zuciya rate. Don ayyana shi, kana bukatar ka gwada zuciya rate da safe kawai bayan tashi mai gidan, da samun fita daga gado. Ko da a cikin dabara daukan la'akari da tsanani rabo - shi ne 50-80% na matsakaicin zuciya rate. Za ka iya yanzu saka wani dabara:

(Debe 220 debe da shekaru da kuma kyaun zuciya rate) ta tara da tsanani rabo da zuciya kudi a sauran.

A lissafi na manufa zuciya rate zone

Wakilci lissafi dabara domin maza shekaru 40 da haihuwa, wanda ake kawai farko azuzuwan: (220 - 40 - 70 (msl, cewa shi ne ta bugun jini kadai)) x 0.5 + 70 = 125. A ƙarshe wanda ya bi daga wannan lissafi: wani mutum arba'in ba tare da irin abubuwan da azuzuwan kada ku ƙẽtare haddi TSZP - 125 lashe minti daya. Idan yana da isasshen kwarewa, da kudi za a iya canza zuwa iyakar - 0.8. Sa'an nan kuma, na sama da iyaka da bugun jini yayin da wajen - 158. rungumar data, zamu iya cewa da canja zuciya rate mutumin da shekaru 40 a aji ne, a yankin na 125 to 158 lashe minti daya, da kuma zabi cikin ganiya shi ya kamata, dangane da yanayin jiki.