Ukuqonda iDatha ye-Cycling App: Yeyiphi eyona nto ibalulekileyo-Inqanaba lentliziyo, amandla, okanye iikhalori?

Emva kweseshini nganye yokuhamba ngebhayisikile, uvula i-app yakho kwiscreen esigcwele amanani: izinga lentliziyo 145 bpm, amandla 180W, iikhalori 480 kcal. Ngaba ujonga isikrini, udidekile malunga nokuba yeyiphi i-metric onokuthi uyisebenzise ukulungisa uqeqesho lwakho? Yeka ukuthembela "kwimvakalelo" ukutyhala ukukhwela! Ukuleqa ngokungaboniyo ukubetha kwentliziyo ephezulu okanye ukuba phithi kukutshiswa kwekhalori akusebenzi nje kuphela kodwa kunokwenzakalisa umzimba wakho. Namhlanje, siza kucalula ezi metrics zi-3 zingundoqo, sikufundise ukusebenzisa idatha yenzululwazi ukunyenyisa ngokuchanekileyo ukuqina koqeqesho lwakho, kwaye sicebise ngekhompyuter evavanyiweyo, esebenzayo yokukhwela ibhayisekile ekugqibeleni ukukunceda ukukhwela ngokufanelekileyo.

I.Okokuqala, Qonda: Yenza ntoni iMetrikhi nganye kwezi-3?

1. Izinga leNtliziyo: “I-Alarm yoMzimba” yokuHamba ibhayisekile (Eyona nto iPhambili kwabaQalayo)

Ukubetha kwentliziyo kubhekisa kwinani lamaxesha ekubetha kwentliziyo yakho ngomzuzu. Eyona ndima yawo ingundoqo kukulinganisa umsebenzi womzimba wakho—emva koko, kungakhathaliseki ukuba kudinisa kangakanani na uhambo, “owona mlinganiselo mkhulu wokunyamezela” umzimba wakho uthumela imiqondiso ngokuyintloko ngokubetha kwentliziyo.

• Itolikwa njani?Okokuqala, bala ubuninzi bezinga lentliziyo yakho (ifomula erhabaxa: 220 – ubudala), uze uyibeke kule mimandla ilandelayo:
• Indawo yeAerobic (60% -70% yezinga eliphezulu lentliziyo):Ilungele abaqalayo ukwakha isiseko okanye umgama omde ukukhwela okungaqhelekanga. Umzimba wakho usebenzisa amanqatha ukunika amandla, kwaye uya kulugqiba uhambo ngaphandle kokuphefumla okanye uzive udiniwe.
• ILactate Threshold Zone (70%-85% yezinga eliphezulu lentliziyo):Indawo yoqeqesho ephucukileyo ephucula unyamezelo, kodwa umzamo ozinzileyo ngaphaya kwemizuzu engama-30 apha ukhokelela ekudinweni lula.
• Indawo ye-Anaerobic (>85% yezinga eliphezulu lentliziyo):Isetyenziswa ngabakhweli abaziingcali kwi-sprints. Abagibeli abaqhelekileyo kufuneka baphephe ukuhlala kulo mmandla ixesha elide, njengoko kwandisa umngcipheko weentlungu zedolo kunye noxinzelelo lwemisipha.
• Inqaku eliphambili:Ukubetha kwentliziyo kuchatshazelwa yimozulu kunye nokulala (umzekelo, ehlotyeni, ukubetha kwentliziyo kunokuba 10-15 ngaphezu kwesiqhelo). Abasaqalayo akukho mfuneko yokuba baqhubele phambili “abaphezulu, abangcono”—ukubambelela kwindawo ye-aerobic ukwakha isiseko kukhuselekile.

2. Amandla: “Isilinganisi soMzamo weNyaniso” wokuHamba ngeBhayisikile (Gxininisa kubakhweli abakwiNgxaki ePhambili)

Ilinganiswe ngeewatts (W), amandla amele "umthamo womsebenzi okhoyo" ngelixa ukhwele ibhayisekile. Ukubeka nje, amandla akho aphumayo abonakalisa ngokuthe ngqo ubunzulu bomzamo wakho rhoqo ngomzuzwana, oko kuyenza ibe yimetric enenjongo ngakumbi kunokubetha kwentliziyo.

• Indlela yokuyisebenzisa?Umzekelo, ukuba ufuna ukuziqeqeshela ukunyuka ukunyamezela, ungazibekela usukelo olufana “nokugcina i-150-180W kangangemizuzu engama-40.” Nokuba lusuku olunomoya okanye ukukhwela umnqantsa, idatha yamandla ayisayi “kuxoka.” Ngoqeqesho lwexeshana, sebenzisa imidibaniso efana ne "30 imizuzwana ye-sprinting kwi-300W + 1 iminithi yokubuyisela kwi-120W" ukulawula ngokuchanekileyo ukuqina.
• Inqaku eliphambili:Abaqalayo akufuneki balungise amandla. Gxininisa kuqala ekwakheni isiseko esiluqilima ngesantya sentliziyo kunye noqeqesho lwe-cadence; sebenzisa amandla ukucokisa ukusebenza kwakho nje ukuba uhambele phambili (emva kwayo yonke loo nto, idatha echanekileyo yamandla ifuna izixhobo ezikhethekileyo zokubeka iliso).

3. IiCalories: A "Reference for Energy Burn" (Gxila kubaphathi bobunzima)

Iikhalori zilinganisa amandla owatshisayo ngelixa ukhwele ibhayisekile. Indima yabo ephambili kukuncedisa ekulawuleni ubunzima-kungekhona ukukhonza njengesalathisi soqeqesho olusebenzayo.

• Indlela yokuyisebenzisa?Ukuba injongo yakho kukulahlekelwa ubunzima, gcina ubungakanani obuphakathi (i-aerobic ukuya kwi-lactate threshold zone) imizuzu engama-30-60 ngokukhwela ukutshisa i-300-500 kcal, kwaye udibanise oku kunye nokulawulwa kokutya (umzekelo, ukuphepha i-oyile ephezulu, ukutya okushukela ophezulu ngokukhawuleza emva kokukhwela). Ukukhwela umgama omde (> 100 km), gcwalisa amandla ngokusekelwe kwikhalori yokutshisa (30-60g ye-carbohydrates ngeyure).
• Inqaku eliphambili:Ubalo lweekhalori kwiiapps luqikelelo (luphenjelelwa bubunzima, ukumelana nomoya, kunyeithambeka). Musa ukuleqa “iikhalori ezininzi ngokukhwela ixesha elide”—umzekelo, iiyure ezi-2 zokucotha, ukukhwela ngokukhululekileyo akusebenzi kakuhle ekulahlekeni kwamafutha kuneyure enye yokukhwela okuphakathi.

II. Ingcebiso kwisixhobo esisebenzayo: CL600 Wireless Cycling Computer-Hassle-Free Data Monitoring

Ngelixa ii-apps zefowuni zinokubonisa idatha, ukujonga phantsi kwifowuni yakho ngelixa ukhwele kuyingozi kakhulu. Iifowuni zikwanazo nebhetri ephantsi yaye kunzima ukuzifunda ekukhanyeni okuqaqambileyo—ikhompyutha ethembekileyo yokukhwela ibhayisekile isombulula zonke ezi ngxaki! IKhompyutha ye-CL600 yokuBhayisela okungenazingcingo ilungiselelwe ngokupheleleyo kwiimfuno zedatha yabakhweli-bhayisikile:

• Kulula ukufunda:I-anti-glare monochrome LCD screen + LED backlight, kunye nokulungiswa kokukhanya kwe-4-level. Nokuba lilanga lasemini emaqanda okanye iimeko zokukhwela ebusuku kubumnyama, idatha ihlala icacile-akukho mfuneko yokukroba kwiscreen.
• Iqulathe ngokupheleleyo:Ilandelela izinga lokubetha kwentliziyo, amandla, iikhalori, umgama, i-cadence, ukuphakama, kunye nokunye. Ungaphinda uhlele ngokukhululekileyo umxholo obonisiweyo kunye noyilo lwawo: abaqalayo banokugcina kuphela izinga lentliziyo kunye nomgama, ngelixa abakhweli abaphambili banokongeza amandla kunye ne-cadence kumava alungiselelwe ngokupheleleyo.
• Ihlala ixesha elide:IP67 ukukala ukumelana namanzi, ukuze ukwazi ukukhwela ngokuzithemba emoyeni nasemvuleni (qaphela: vala isigqubuthelo serabha ngokuqinileyo ngeentsuku zemvula ukuthintela ukungena kwamanzi, kwaye wosule isixhobo somile emva kokusetyenziswa). Ibhetri yayo eyi-700mAh inika ibhetri ende, isusa ukutshaja rhoqo-akukho loyiko lokulahleka kwamandla ngexesha lokukhwela ixesha elide.
• Kulula ukuyisebenzisa:Akukho ingcingo eziphothiweyo ngexesha lofakelo-nabaqalayo banokumisela ngokukhawuleza. Ikwabandakanya nomsebenzi we-beep alert: iya kuvakala i-alam ukuba isantya sentliziyo yakho sidlula indawo ekujoliswe kuyo okanye amandla akho adibana nenjongo ebekiweyo, ke akufuneki ujonge isikrini rhoqo.

Xa kuthelekiswa neeapps zefowuni, kukuvumela ukuba ugxile endleleni ngelixa ukhwele, ngokuchaneka ngakumbi kunye nokhuseleko lwedatha yokubeka iliso. Ilungele abaqalayo kunye nabakhweli beebhayisikile abakwizinga eliphezulu.

Undoqo webhayisekile yimpilo kunye nolonwabo-musa ukuxinezeleka "ngokuphosa indawo yokubetha kwentliziyo yakho" okanye "ukungabi namandla aneleyo." Okokuqala, qonda idatha kwaye usebenzise iindlela ezifanelekileyo, uze udibanise kunye nezixhobo ezifanelekileyo. Kulapho kuphela onokuthi ngokuthe ngcembe uphucule isakhono sakho sokukhwela ibhayisekile ngaphandle kokwenzakala!