Ukunxiba isixhobo sokujonga isantya sentliziyo ngexesha lokuzilolonga: i-armband vs. i-chest strap—Kutheni impilo yakho ifanelwe ngulo mqeqeshi?

Ngelixa ubila kancinci ejimini, ngaba wakha wazibuza, “Ngaba olu qheliselo lunzima ngokwaneleyo?” okanye “Yeyiphi isantya sentliziyo ekhuselekileyo kum?” Xa amanani akwi-treadmill ephikisana nendlela oziva ngayo, isixhobo esichanekileyo sokujonga isantya sentliziyo sinokuba sisixhobo sakho esiyimfihlo soqeqesho olusekelwe kwisayensi. Apha ngezantsi sichaza izibonelelo ezintathu eziphambili zokunxiba i-armband okanye i-chest strap, kunye nendlela yokukhetha leyo ihambelana neenjongo zakho.

1. Ulawulo Lobunzima BePin-Point: Sala Kakuhle kwi "Garbage Miles" kunye ne-Overkill

Izifundo zonyango lwezemidlalo zibonisa iincopho zokutshisa amanqatha xa isantya sentliziyo sihlala phakathi kwama-60% nama-80% aphezulu; ngaphezulu kwama-85% utyibilika kwindawo engenamoya kwaye umngcipheko wokwenzakala uyanyuka. Uqeqesho lwakudala luxhomekeke "ekubeni udiniwe kangakanani," kodwa isikrini siguqula ukudinwa okungacacanga kube yidatha ephilayo.

Umzekelo: umntu oneminyaka engama-30 ubudala unamandla aphezulu e-HR ≈ 190 bpm (220 – ubudala). Kwimidyarho yokunciphisa amanqatha uhlala eyi-114-152 bpm; kwimidyarho yokunyamezela unyuka aye kwi-152-171 bpm. Le ndlela yokubala kuqala yenza ukuba ithontsi ngalinye lokubila libalwe kwaye licime umsebenzi wokuqikelela.

1. Ukuthintela Umngcipheko: I-Digital Spotter esemsebenzini 24/7

Phakathi kwabantu abafa ngequbuliso ngenxa yentliziyo ngonyaka ngexesha lokuzilolonga, abangaphezu kwama-60% babandakanya abantu ababonakala bephilile. Isixhobo sokuvavanya ukubetha kwentliziyo sisikhali esingakhanyiyo:

• Ukuphumla kwe-HR kugxuma nge-10% kangangeentsuku ezintathu ezilandelelanayo—kunokwenzeka ukuba uqeqesheke kakhulu okanye ugula.

• I-HR yehla ngequbuliso phakathi kwexesha—isenokubonisa ukuba ukusebenza kwentliziyo akuphumeleli ngokwaneleyo.

• I-HR emva kokuzilolonga ayifikeleli kwi-50% yobuninzi kwimizuzu emithathu—ukuqina kwentliziyo kufuna ingqalelo.

Amaqela ezonyango kwenye i-marathon axela ukuba abagijimi abasebenzisa i-wireless abathobela izilumkiso banciphise iziganeko ezinzulu nge-> 90%. Kubadlali abangoompetha okanye nabani na onembali yesifo sentliziyo kusapho lwakhe, le nkqubo yokulumkisa kwangethuba ayinakuthelekiswa nanto.

1. Ukuhlaziya ngobuchule: Inkqubela phambili onokuyiceba

Ii-Elites zilandelela i-Heart-Rate Variability (HRV) ukuze zigwebe umthwalo; ngoku izixhobo zabathengi zenza okufanayo. Nxiba enye kangangeenyanga ezintathu kwaye uya kuvula ideshibhodi equka:

• Umgca we-VO₂ ophezulu wethrendi

• Umlinganiselo womthamo we-Aerobic vs anaerobic

• Uqikelelo lwexesha lokuchacha

• Izaziso zesalathiso sokudinwa

Enye i-app yokomelela komzimba ilandele abasebenzisi abangama-2 000: abo baqeqeshwe ngedatha ye-HR balahlekelwe yi-2.3% yamafutha omzimba kwiiveki ezili-12; iqela elingenadatha lilahlekelwe yi-0.8% kuphela. Izicwangciso eziqhutywa yidatha zoyisa "ithemba nokuthandaza" ngalo lonke ixesha.

I-Armband vs. I-Chest Strap: Khetha Umqeqeshi Wakho Wedijithali

• Intuthuzelo: ii-armbands zelaphu elithambileyo zilungele i-yoga, ukukhwela ibhayisekile, umsebenzi ongasebenzi kakhulu; imitya yesifuba ihlala ibekwe kakuhle xa utsiba, ubaleka okanye usika.

• Ukuchaneka: imitya yesifuba ibamba isignali yombane yentliziyo—impazamo < 1%. Iingalo zisebenzisa izinzwa ze-optical—impazamo yi-3-5%.

• Ukulungelelana: zombini zidibene neefowuni, iiwotshi zeGPS kunye neeapps; ubomi bebhetri buhlala ixesha elide kuzo zombini ezi ntlobo.

Isiphelo

Ukususela kwi-park jogs ukuya kwi-Ironman triathlon, ukusuka kwi-rehab drills ukuya kwi-podium chases, ii-heart-rate monitors ziphinda zichaze "uqeqesho olukrelekrele." Zingaphezulu nje kwee-spreadsheets esihlahleni sakho—zingabaguquleli bolwimi lomzimba, abalindi bokwenzakala kunye neengcali zobuchule bokuphumelela. Ngaphambi kokuzilolonga kwakho okulandelayo, nika intliziyo yakho umguquleli; utyalo-mali kwimpilo luhlala luhlawula inzala ephezulu.