Kunzvenga Kuneta Kwemabhasikoro

Kuti ubudirire uye ubudirire kudzidziswa kukwira bhasikoro, iwe unofanirwa kukwanisa kugovera kushushikana uye kupora nguva zvichienderana nebasa riri kuitwa.

Rovedza kuneta

Kune marudzi akawanda ekuneta. Zvakadaro, vachiri kunetsa kuziva nekuda kwekuwanda kwezviratidzo zvavo. Kuneta, mukuwedzera kune chikonzero chakabatana nemutoro usina kufanira wekudzidziswa, kunogona kuve mhedzisiro yezvimwe zvinhu: zvepfungwa, zvinovaka muviri, kuzvimba, kurwadza, mwaka, kuenda kumwedzi ...

Mhando dzakasiyana dzekuneta

Kune marudzi maviri ekuneta:

• Kuneta kunoda mavhiki akati wandei ekupora nekuda kwe "overtraining".
• Iko kunonzi "kupfupika" kuneta, kunodiwa kuwedzera simba remuviri, kunongoda maawa akawanda kana mazuva akati wandei ekupora.

Overtraining

The overtraining situation is paradoxical. Nekuda kwenguva yekupora kwakakosha, izvi zvinokonzeresa kushomeka kwekudzidziswa kwemutyairi wegomo uye, semhedzisiro, kudonha kwakanyanya mukugona kwake kwemuviri. Nekuda kweizvozvo, nekufamba kwenguva yakareba, mwero wekuita unodonha.

Kuneta Kuongorora

Nzira dzinoverengeka dzekutsvagisa dziripo dzekutevera kushanduka kwekuneta. Isu tichachengeta mwero wekuneta nekuita neurovegetative kunoenderana nekusiyana kwemoyo. Ichi chiyero chinobvumira kusingapindike kuongororwa kwechiitiko che autonomic nervous system nekuverenga kushanduka kwemoyo (HRV).

Kuchinja kwemwoyo

Heart rate variability (HRV) ishanduko yehurefu hwenguva pakati pekurova kwemoyo wega wega. HRV yakakwirira kana yakaderera zvichienderana nemunhu uye inowanzoenderana nehuwandu hwehutano hwemoyo. Mamwe anonyatso tarisisa chiyero chemoyo (ona chinyorwa chedu) anogona kurekodha nguva pakati pekurova kwemoyo miviri (iyi inonzi nguva yeRR).

Somuenzaniso, nokuda kwekurova kwemwoyo kwe60 kurova paminiti (kurova paminiti), izvi zvinoreva kuti mwoyo unorova (paavhareji) 1 nguva pasekondi. Zvisinei, nekucherechedza zvakanyanya, tinoona kuti nguva yezviputi ichachinja pamusoro pekufamba kwechiyero.

Iyo yakanyanya kusiyanisa mukurova kwemoyo pakuzorora, zvakanyanya kugadzirira muviri chinhu chacho.

HRV inoenderana nezvimwe zvinhu:

• age
• Body position (kumira, kugara kana kunyepa)
• Время
• Form state
• nhaka

Saka, kuyera HRV inzira yakanaka yekugonesa nguva yekudzidziswa uye kupora, sezvo inobvumidza iwe kuona nguva dzefomu kana kuneta.

Nervous system uye HRV

Kurova kwemoyo hakuzivi uye kunodzorwa neautonomic kana autonomic nervous system.

Iwo anonzwira tsitsi uye parasympathetic tsinga masisitimu anoumba iyo autonomic (kana autonomic) tsinga sisitimu, iyo inodzora maitiro ese ari mumuviri anoitika otomatiki, sekutenderera kweropa (kurova kwemoyo, BP), kufema, kugaya, kuchengetedza tembiricha (dikita .. .)...

Nekuda kwezviito zvavo zvakapesana, vanodzora mabasa enhengo dzinoverengeka nemabasa.

Tsitsi dzetsitsi

Iko kushandiswa kwekunzwira tsitsi tsinga inogadzirira muviri kuita chiito. Mukupindura kushushikana, inodzora iyo inonzi kurwa-kana-ndege mhinduro, iyo inokonzera bronchial dilation, kukurumidza kwemoyo uye kufema basa rekufema, kuwedzera kweropa, dilated vana, uye kuwedzera kweropa. Kudikitira, kuderera kwekuita kwekugaya ...

Iyi sisitimu inosanganiswa nebasa remaurotransmitters maviri: norepinephrine uye adrenaline.

Parasympathetic nervous system

Kune rumwe rutivi, kushandiswa kweparasympathetic nervous system inopindirana nemhinduro yekuzorora. Izvi zvinokonzera kuderera kwemaitiro emuviri. Kurova kwemwoyo uye kushanda kwekufema kunoderera, uye BP inoderera.

Iyi sisitimu yakabatana neurotransmitter acetylcholine.

Kupesvedzera kwetsinga dzetsinga pakuchinja kwemoyo

Kune rumwe rutivi, hurongwa hwekunzwira tsitsi hunomhanyisa basa remuviri, hunowedzera kurova kwemoyo uye hunoderedza HRV.

Kune rumwe rutivi, parasympathetic system inozorodza muviri, inoderedza kurova kwemwoyo, uye inowedzera HRV.

Paunosimuka, parasympathetic system inotonga, kurova kwemoyo kushoma, uye HRV yakakura. Kana nyaya yacho yakaneta, ichirwara, hurongwa hwekunzwira tsitsi huchapindura kushushikana, kurova kwemwoyo kuchave kwakakwirira kudarika, uye HRV ichava yakaderera. Muchiitiko ichi, zvichave zvakakosha kuderedza mutoro wekudzidzira.

Kushandisa kuchinja kwemoyo

Kurova kwemwoyo kunofanira kuyerwa mangwanani kwemaminitsi matatu pakuzorora. Mamwe maprotocol anoitwa kwemaminetsi matatu chete wakarara, vamwe vachikurudzira kugara 3 maminetsi wakarara pasi uchiteverwa ne3 maminetsi akamira. Nzira chaiyo yekuyera nguva dzeRR ndeyekushandisa electrocardiogram (ECG), michina yekuyeresa inoshandiswa nevanoongorora moyo, asi mamwe mamodhiyamu ewachi anoongorora HRV natively. Kuchinja kwemwoyo ndeye metric inoda kuongororwa nekufamba kwenguva. Kuti uzviyere pasina kuenda kune cardiologist mangwanani oga oga, unoda cardio belt. Izvo hazvizoshande ne cardio-optical sensor iyo isingatore zvakananga basa remoyo. Zvakanakisisa kuyera zuva rega rega panguva imwe chete, zvakanaka mangwanani mushure mokumuka. Chinangwa ndechekuyera chimiro chemuviri wemuviri, saka dzivisa kuyera pakarepo mushure mekurovedza muviri. Ipapo pfungwa yacho ndeyokuva mumamiriro ezvinhu akafanana nguva dzose kuitira kuti ugokwanisa kuenzanisa miuyo kubva pazuva rimwe kuenda kune rinotevera. Ehe, kuoma kuri kuzvimanikidza kuita bvunzo dzezuva nezuva.

App yakaita seElite HRV inogona kukuyeuchidza kuti uite bvunzo: pfeka cardio bhandi rako, vhura iyo app uye tanga bvunzo.

Payezve yega yeHRV bvunzo, iwe unowana kukosha kunodaidzwa kuti RMSSD (mudzi unoreva square kukosha kweanoteedzana misiyano): mudzi unoreva sikweya kukosha kweanoteedzana misiyano mukurova kwemoyo. Ukoshi uhwu huchakubatsira kuona mwero wekuchinja kwemoyo wako uye kuona kana mabhiti ari akajairika kana anosanganisira kuchinja kukuru.

Nokucherechedza kushanduka-shanduka 3 kana 4 nguva pavhiki, kana kunyange zuva nezuva kwenguva yakareba, inobvumira munhu kuti atange purogiramu uye kuona kuchinja kwechimiro.

• Kana iyo RMSSD yakanyanya kuderera pane yakajairika uye muviri uri pasi pekunetseka, saka kuzorora kunofanirwa kutariswa.
• Kana iyo RMSSD yakakwira zvakanyanya kupfuura zvakajairwa, kazhinji chiratidzo chekuneta.

Kutangwazve kwekudzidza kunogona kuitika mushure mekunge RMSSD yadzokera kune yezita kukosha.

Mountain Biker Tracking neVFC

VFC inoita kuti zvive nyore kuronda mutasvi wako mukudzidzira maitiro. Iyi nzira inokurumidza, isiri-invasive, haina kudzora zvakanyanya, uye inopa ruzivo rwekukurumidza. Izvi zvinobvumira mutyairi wegomo kuti azive chimiro chake uye agadzirise zvirinani mutoro wake wekudzidziswa. Chiyero cheVFC chakanyatsojeka uye chinobvumira kutarisira kwezviitiko zvekuneta. Iyi nzira inotibvumira kuti tive nehanya, uye tinokwanisa kuongorora migumisiro yezvakanaka kana zvisina kunaka shanduko yekudzidzira kana zvakasiyana-siyana zvinokurudzira pamuviri.

Chikwereti 📸: Amandin Eli - Jeremy Reiller