Ukuqonda Idatha ye-App yeBhayisikile: Yeyiphi Ebaluleke Ngakumbi—Isantya seNtliziyo, Amandla, okanye iiCalories?

Emva kweseshoni nganye yokukhwela ibhayisekile, uvula usetyenziso lwakho kwisikrini esigcwele amanani: isantya sentliziyo yi-145 bpm, amandla yi-180W, iikhalori ezingama-480 kcal. Ngaba ujonga isikrini, udidekile malunga nokuba yeyiphi i-metric omawuyisebenzise ukulungisa uqeqesho lwakho? Yeka ukuthembela "ekuziveni" ukuze utyhale uhambo! Ukusukelana nesantya sentliziyo esiphezulu okanye ukuthanda kakhulu ukutsha kweekhalori akusebenzi nje kuphela kodwa kunokulimaza nomzimba wakho. Namhlanje, siza kuhlulahlula ezi milinganiselo zi-3 eziphambili, sikufundise ukusebenzisa idatha yesayensi ukulungisa ngokuchanekileyo amandla oqeqesho lwakho, kwaye sikwacebisa ikhompyutha yokukhwela ibhayisekile evavanyiweyo, esebenzayo ekugqibeleni ukukunceda ukhwele ngokufanelekileyo.

Mna.Okokuqala, Qonda: Yintoni eyenziwa yiMetric nganye kwezi 3?

1. Isantya sentliziyo: "Isilumkiso somzimba" sokukhwela ibhayisekile (Okubalulekileyo kwabaqalayo)

Isantya sentliziyo sibhekisa kwinani lexesha intliziyo yakho ibetha ngalo ngomzuzu. Indima yaso ephambili kukulinganisa umthwalo womzimba wakho—emva kwayo yonke loo nto, nokuba uhambo ludinisa kangakanani na, “umda wokunyamezelana” womzimba wakho uthumela imiqondiso ngokuyintloko ngesantya sentliziyo.

• Ungayitolika njani?Okokuqala, bala izinga eliphezulu lentliziyo yakho (ifomula eqikelelweyo: 220 - ubudala), uze uyibeke kule mimandla ilandelayo:
• Indawo ye-Aerobic (60%-70% yesantya esiphezulu sentliziyo):Ilungele abaqalayo ukwakha isiseko okanye ukukhwela iimoto ezingaqhelekanga umgama omde. Umzimba wakho usebenzisa amafutha ukuze ufumane amandla, kwaye uza kugqiba uhambo ngaphandle kokuphefumla okanye ukuziva udiniwe.
• Indawo yoMda weLactate (70%-85% yesantya esiphezulu sentliziyo):Indawo yoqeqesho ephucukileyo ephucula ukunyamezela, kodwa umgudu oqhubekayo ngaphaya kwemizuzu engama-30 apha ukhokelela ekudinweni ngokulula.
• Indawo ye-Anaerobic (>85% yesantya esiphezulu sentliziyo):Isetyenziswa ngabakhweli abaziingcali xa bebaleka. Abakhweli abaqhelekileyo kufuneka baphephe ukuhlala kule ndawo ixesha elide, kuba oko kwandisa umngcipheko weentlungu zamadolo kunye nokuqina kwemisipha.
• Inqaku eliPhambili:Isantya sentliziyo sichaphazeleka yimozulu kunye nokulala (umz., ehlotyeni elishushu, isantya sentliziyo sinokuba ngaphezulu kwe-10-15 kunesiqhelo). Abaqalayo akufuneki balandele "okukhona kuphezulu, kokukhona kulungileyo" - ukunamathela kwindawo ye-aerobic ukwakha isiseko kukhuselekile.

2. Amandla: "I-True Effort Gauge" yokukhwela ibhayisekile (Ingqwalasela yabakhweli abaphambili)

Xa ilinganiswa ngeewatts (W), amandla amele "umthamo wokusebenza kwakho" ngelixa uqhuba ibhayisikili. Ngamafutshane, amandla akho abonisa ngqo ubunzulu bomzamo wakho rhoqo ngomzuzwana, nto leyo eyenza ukuba kube yindlela echanekileyo yokulinganisa ukubetha kwentliziyo.

• Ungayisebenzisa njani?Umzekelo, ukuba ufuna ukuziqeqesha ukuze ukwazi ukunyuka intaba, ungazibekela usukelo olufana noluthi “gcina i-150-180W imizuzu engama-40.” Nokuba lusuku olunomoya okanye ukunyuka intaba, idatha yamandla ayizuku “xoka.” Kuqeqesho lwexesha eliphakathi, sebenzisa iindibaniselwano ezifana “nemizuzwana engama-30 yokubaleka kwi-300W + umzuzu omnye wokubuyela kwi-120W” ukulawula ngokuchanekileyo amandla.
• Inqaku eliPhambili:Abaqalayo akufuneki bagxile kumandla. Gxila kuqala ekwakheni isiseko esiqinileyo ngesantya sentliziyo kunye noqeqesho lwe-cadence; sebenzisa amandla ukuphucula ukuzilolonga kwakho wakuba uqhubele phambili (emva kwayo yonke loo nto, idatha yamandla echanekileyo ifuna izixhobo zokubeka esweni ezikhethekileyo).

3. Iikhalori: "Isalathiso sokutsha kwamandla" (Ingqwalasela yabaphathi bobunzima)

Iikhalori zilinganisa amandla owatshisayo ngelixa uqhuba ibhayisekile. Indima yazo ephambili kukuncedisa ekulawuleni ubunzima—hayi njengophawu lokusebenza kakuhle koqeqesho.

• Ungayisebenzisa njani?Ukuba injongo yakho kukunciphisa umzimba, gcina amandla aphakathi (indawo yokulinganisa i-aerobic ukuya kwi-lactate) imizuzu engama-30-60 ngohambo ngalunye ukuze utshise i-300-500 kcal, kwaye udibanise oku nolawulo lokutya (umz., kuphephe ukutya okunamafutha amaninzi, okuneswekile eninzi emva nje kokukhwela). Kwihambo ezinde (>100 km), gcwalisa amandla ngokusekelwe ekutshiseni iikhalori (30-60g yeecarbohydrates ngeyure).
• Inqaku eliPhambili:Ukubalwa kweekhalori ezivela kwii-apps kuqikelelwa (okuchatshazelwa bubunzima, ukumelana nomoya, kunyeithambeka). Musa ukuleqa ngokungaboniyo "iikhalori ezingaphezulu ngokuqhuba ixesha elide"—umzekelo, iiyure ezi-2 zokukhwela kancinci, ngokukhululeka azisebenzi kakuhle ekulahlekeni kwamafutha kuneyure e-1 yokukhwela ngamandla aphakathi.

II. Ingcebiso yeSixhobo esiSebenzayo: Ikhompyutha ye-CL600 Wireless Cycling—Ukubeka iliso kwiDatha ngaphandle kobunzima

Nangona ii-apps zefowuni zinokubonisa idatha, ukujonga ifowuni yakho ngelixa ukhwela kuyingozi kakhulu. Iifowuni zikwanobomi bebhetri obuphantsi kwaye kunzima ukuzifunda ekukhanyeni okuqaqambileyo—ikhompyutha yokukhwela ibhayisekile ethembekileyo isombulula zonke ezi ngxaki! Ikhompyutha ye-CL600 Wireless Cycling yenzelwe ngokupheleleyo iimfuno zokubeka esweni idatha yabakhweli bebhayisekile:

• Kulula ukuyifunda:Isikrini se-LCD esinombala omnye esichasene nokukhanya okukhanyayo + isibane se-LED esingasemva, esinokulungiswa kokukhanya kwamanqanaba ama-4. Nokuba lilanga elinamandla emini okanye iimeko zokukhwela ebusuku ezimnyama, idatha ihlala icacile—akukho mfuneko yokukroba isikrini.
• Igcwele ngokupheleleyo:Ilandelela izinga lokubetha kwentliziyo, amandla, iikhalori, umgama, isantya, ukuphakama, nokunye. Ungahlela ngokukhululekileyo umxholo obonisiweyo kunye noyilo lwawo: abaqalayo banokugcina izinga lokubetha kwentliziyo kunye nomgama kuphela, ngelixa abakhweli abaphambili banokongeza amandla kunye nesantya ukuze bafumane amava alungiselelwe ngokupheleleyo.
• Ihlala ixesha elide:Uvavanyo lokumelana namanzi lwe-IP67, ukuze ukwazi ukukhwela uqinisekile ukuba umoya nemvula ziyavuthuza (qaphela: vala isigqubuthelo serabha ngokuqinileyo ngeentsuku zemvula ukuthintela ukungena kwamanzi, kwaye usule isixhobo somile emva kokusebenzisa). Ibhetri yayo ye-700mAh inebhetri ende, isusa ukutshaja rhoqo—akukho loyiko lokulahleka kwamandla ngexesha lohambo olude.
• Kulula ukuyisebenzisa:Akukho zintambo zidibeneyo ngexesha lokufakwa—nabaqalayo banokuyiseta ngokukhawuleza. Ikwabandakanya umsebenzi wesilumkiso se-beep: iya kuvakala i-alamu ukuba izinga lentliziyo yakho lidlula indawo ekujoliswe kuyo okanye amandla akho afikelela kumgomo obekiweyo, ngoko ke akufuneki uhlale ujonge isikrini.

Xa kuthelekiswa nee-apps zefowuni, ikuvumela ukuba ugxile endleleni ngelixa ukhwela, kunye nokubeka iliso ledatha ngokuchanekileyo nangokukhuselekileyo. Ifanelekile kwabaqalayo kunye nabakhweli beebhayisekile abaphambili.

Eyona nto iphambili ekukhweleni ibhayisekile yimpilo nolonwabo—ungaxhalabi “ngokuphoswa yindawo yakho yokubetha kwentliziyo” okanye “ukungabi namandla aneleyo.” Okokuqala, qonda idatha kwaye usebenzise iindlela ezifanelekileyo, uze uzidibanise nezixhobo ezifanelekileyo. Kulapho kuphela apho unokuphucula khona kancinci kancinci amandla akho okukhwela ibhayisekile ngaphandle kokwenzakala!