Kwayar ba ta damu da abin da kake yi ba, yana haɓaka ga duk abin da ke faruwa tare da canji a cikin bugun jini - saboda haka, dangane da zuciya cikin jiki, an fara tafiyar da matakai daban daban, ciki har da mai kona .
Turawa ga mai ƙona - wannan shine abin da ya bambanta jogging daga guje wa asarar nauyi, haɓaka daga horarwa don ƙona mai kona. Ya dogara ne akan bugun jini wanda za ku cimma yayin horo. Sabili da haka, kada ku kasance da damuwa don sanin bugunanku a lokacin karuwar aiki - yana yiwuwa yiwuwar aikinku na "ƙara" shine jiki yana "sauƙi" kuma baya haifar da canji na ciki a ciki.
Yaya za a lissafta bugun jini don mai kona?
Akwai hanya mai sauƙi don ƙididdige abin da bugu ya kasance a horo. Don yin wannan, ƙayyade iyakar zuciya - MUF:
- 220-shekara = MUF.
Misali: kai shekaru 28 ne, sa'an nan:
- 220-28 = 192.
Wato, iyakokin ku na zuciya yayin horo ya zama 192 rauni a minti ɗaya, mafi yawan haɗari ne ga zuciya.
Mene ne ya kamata ya zama bugun jini yayin horo?
Duk da haka, ba zamu iya tsammanin cewa 192 kuru ɗaya a minti ɗaya shine al'ada ga kowane minti 30 na azuzuwan. A gaskiya ma, akwai nau'i na "rarraba" wanda ke taimaka mana mu zaɓi kullun bugu daidai bisa ga tsammanin horo:
- yanki mai dumi yana da sauki, wanda ya kamata ya zama 50-60% na MUF;
- Yanayin aikin shi ne wuri mai kyau don ƙona mai, yana da 60-70% na MUF;
- Yanki na iska - yana tasowa zuciya, 70-80% na MCH;
- Yanayin jimiri yana da 80-90% na MUF, wannan alama ce ta dangantaka tsakanin kututturewa da kuma numfashi, wato, saboda matsanancin numfashi na numfashi, ƙarar jini yana ƙaruwa kuma numfashi na numfashi yana tasowa;
- Yankin ja - 90-95% na MUF, yana da haɗari don lafiyar jiki, saboda haka yana halatta kawai a cikin gajeren lokaci.
Halin halin kirki game da bugun jini ba kawai zai kara yawan aikin ku ba, amma kuma kula da lafiyar ku.