Tātaitai rohe auau manawa
Tāurua tō pakeke kia kite i tō auau manawa mōrahi matapae me te auau mō ia rohe whakangungu, mai i te Z1 ki te Z5. Mā tō auau okioki, tō mōrahi tūturu, tō auau paepae rānei, ka tika ake ngā rohe ki a koe.
| Rohe | Kaha | Auau (bpm) |
|---|---|---|
| Z1Whakaora | 50%–60% | — |
| Z2Tūāpapa | 60%–70% | — |
| Z3Tere | 70%–80% | — |
| Z4Paepae | 80%–90% | — |
| Z5Mōrahi | 90%–100% | — |
He matapae tēnei: tērā pea ka 10 te nui ake, te iti iho rānei o tō auau manawa mōrahi tūturu. Mēnā he mate manawa tōu, e kai rongoā ana rānei e whakaheke ana i te auau manawa (pērā i ngā beta blocker), kōrero ki tō tākuta i mua i te whakangungu mā ngā rohe.
E mōhio ana koe ki tō auau paepae? Ngā rohe oma
Ko te paepae te whakapau kaha nui rawa ka taea e koe te pupuri mō te kotahi hāora pea. Kia kitea tō auau paepae me te kore taiwhanga: whakamahana pai, ka oma ko koe anake mō te 30 meneti, kia kaha rawa e taea ai te pupuri ōrite. Ko te toharite o tō auau manawa i ngā meneti whakamutunga e 20 tō auau paepae; mahia anō te whakamātautau ia 6 ki te 8 wiki. Mā tēnei ka whakamahi te ripanga i ngā rohe oma a Joe Friel, he aratohu kaiwhakangungu, ehara i te paerewa hauora. Kāore e taea te tātai i te lactate: mā te whakamātautau toto anake e ine.
He whakatau tata noa ngā hua. Kāore a Solvemis e whakaae ki tētahi haepapa mō ngā hua, mō te āhua rānei o te whakamahinga. Me āta tirotiro anō i ngā hua i ngā wā katoa, ā, me kōrero ki tētahi tohunga i mua i te whakatau.
Kāore he utu a Solvemis, kāore hoki he rēhita. Mēnā i āwhina, ā, e hiahia ana koe ki te tautoko i te kaupapa: Hokona mai he kawhe
I whakamāoritia tēnei whārangi e te atamai hangahanga, ā, kāore anō kia arotakea e tētahi kaikōrero taketake, nā reira tērā pea he hapa kei roto. Pānuitia i te reo Pākehā. Ki te kite koe i tētahi hapa, tuhia mai ki info@solvemis.com.
Te āhua o tōna mahi
Me pēhea te whakamahi
- Tāurua tō pakeke.
- Mēnā e mōhio ana koe, tāpiritia tō auau okioki kia whakamahia te tikanga Karvonen.
- Mēnā e mōhio ana koe ki tō auau mōrahi tūturu (mai i tētahi whakamātautau taumaha), tāurua mai: ka whakakapia te matapae.
- Mēnā kua mahia e koe te whakamātautau 30 meneti, huakina te tahua ka tāurua i tō auau paepae.
- Pānuitia te auau mō ia rohe i te ripanga.
Me pēhea te tātai
Ko te auau manawa mōrahi i matapaetia mā te tātai a Tanaka mā (2001): 208 − 0.7 × pakeke; ka whakaaturia hoki te tātai tawhito 220 − pakeke. Ngā rohe i te 50-60, 60-70, 70-80, 80-90 me te 90-100% o te mōrahi, o te pūtea auau rānei ina hoatu te auau okioki (Karvonen): okioki + % × (mōrahi − okioki). Me te auau paepae, ngā rohe oma a Friel: raro iho i te 85%, 85-89, 90-94, 95-99 me te 100% neke atu o te paepae.
Ngā mātāpuna
- Age-predicted maximal heart rate revisited (Tanaka, Monahan and Seals, 2001) — Journal of the American College of Cardiology
- Target Heart Rates Chart — American Heart Association
- Joe Friel's Quick Guide to Setting Zones — TrainingPeaks
Mō tēnei tātaitai
Ngā rohe e rima
| Rohe | Kaha | Hei aha |
|---|---|---|
| Z1 Whakaora | 50%–60% | Whakamahana, whakamātao, ngā rā māmā |
| Z2 Tūāpapa | 60%–70% | Ngā oma roa māmā; ka taea te kōrero i ngā rerenga |
| Z3 Tere | 70%–80% | He tere ū; he kōrero mokamoka |
| Z4 Paepae | 80%–90% | Ngā tukunga me te tere whakataetae 10K |
| Z5 Mōrahi | 90%–100% | Ngā whakapau kaha poto rawa, uaua |
He maha ngā mahere whakangungu e tono ana kia noho te nuinga o te wā ki te Z1 me te Z2, ā, kia penapenatia te Z4 me te Z5 mō ētahi wā torutoru ia wiki.
Tō auau manawa mōrahi
Ka whakamahia e te tātaitai te tātai a Tanaka (208 − 0.7 × pakeke), i ahu mai i ngā raraunga o ngā mano tāngata, ā, he tika ake i te 220 − pakeke tawhito, otirā i muri i te 40. He toharite tonu: tērā pea ka 10 te nui ake, te iti iho rānei o tō mōrahi tūturu. Mēnā e mōhio ana koe mai i tētahi whakamātautau taumaha, tāurua mai, ā, ka ahu mai ngā rohe i tērā.
Me tō auau okioki
Kāore te tikanga Karvonen e wehewehe i ngā rohe mai i te kore, engari ki runga i tō pūtea auau manawa: te rerekētanga i waenga i tō mōrahi me tō auau okioki. He nui ake te pūtea o te tangata pakari he iti tōna auau okioki, ā, ka tīmata ōna rohe ki runga ake. Inea tō auau okioki i te ata, e takoto ana, i mua i te maranga, i ētahi rā.
Me tō auau paepae
Ko te paepae (lactate) te whakapau kaha uaua rawa ka taea e koe te pupuri mō te kotahi hāora pea: i runga ake, ka kohi te lactate ki te toto i te tere ake i tā te tinana e whakakore ai, ā, kāore koe e roa. Kua rongonui te whakangungu mā ngā rohe e ahu mai ana i te auau paepae nā te Hyrox me te whakataetae toru, nā te mea he tika ake ki tō kori tinana i tō pakeke.
Kia kitea me te kore taiwhanga, whakamahia te whakamātautau papa a Joe Friel:
- Whakamahana pai, 10 ki te 15 meneti.
- Oma ko koe anake mō te 30 meneti, kia kaha rawa e taea ai te pupuri ōrite, pērā i tētahi whakataetae.
- I te meneti 10, pēhia te pātene huringa i tō wati. Ko tō toharite auau manawa i ngā meneti whakamutunga e 20 tō auau paepae.
Tāurua ki te tahua o te tātaitai, ā, ka huri te ripanga ki ngā rohe oma a Friel:
| Rohe | % o te auau paepae |
|---|---|
| Z1 | < 85% |
| Z2 | 85%–89% |
| Z3 | 90%–94% |
| Z4 | 95%–99% |
| Z5 | ≥ 100% |
He aratohu e whakamahia whānuitia ana e ngā kaiwhakangungu, ehara i te paerewa hauora. Mahia anō te whakamātautau ia 6 ki te 8 wiki, nā te mea ka rerekē te paepae ina pakari ake koe. Kāore e taea te tātai i te lactate tonu: mā te whakamātautau toto anake e ine.
I mua i te whakangungu mā ngā rohe
- Mēnā e kai ana koe i ngā beta blocker, i ētahi atu rongoā rānei e whakaheke ana i te auau manawa, kāore ngā rohe o te ripanga e hāngai: mā tō tākuta e kī mai ko ēhea hei whakamahi.
- Mēnā he mate manawa tōu, e tīmata anō ana rānei koe ki te whakangungu uaua i muri i te okiokinga roa, kōrero ki tō tākuta i te tuatahi.
- Ka piki te auau manawa i te wera, te ngenge, te kawhe, te pō kino rānei: whakamahia ngā rohe hei aratohu, me te āhua o tō rongo.
Ngā pātai auau
He aha e kore ai e whakamahi i te 220 tango te pakeke?
Nā te mea he iti rawa mō te hunga pakeke, he nui rawa mō te hunga taitamariki. He tika ake te tātai a Tanaka (208 − 0.7 × pakeke), mai i tētahi rangahau o ngā mano tāngata. I te 40 tau, 180 ngā mea e rua; i te 60, 166 tā Tanaka, 160 tā te tawhito.
He aha te take o te auau manawa okioki?
Mō te tikanga Karvonen, e wehewehe ana i ngā rohe ki runga i te pūtea auau manawa (mōrahi tango okioki). Nā reira ka rerekē ngā rohe o ētahi tokorua ōrite te pakeke engari rerekē te kori tinana. Inea i te ata, i te moenga, i mua i te maranga.
He pēhea te tika o te mōrahi matapae?
He toharite: tērā pea ka 10 te nui ake, te iti iho rānei o tōu. Mēnā e mōhio ana koe ki tō mōrahi tūturu mai i tētahi whakamātautau taumaha, i tētahi wati auau manawa rānei, tāurua mai, ā, ka whakamahia e te tātaitai.
He haumaru te whakangungu i te rohe 5?
Mō te tangata ora, kua whakangungua, mō ngā wā poto, āe. Mēnā kātahi anō koe ka tīmata, he mate manawa tōu, e kai rongoā ana rānei e whakaheke ana i te auau manawa, kōrero ki tō tākuta i te tuatahi.
Ka taea e koutou te tātai i taku paepae lactate?
Kāo. Mā te whakamātautau toto anake e ine te lactate, i te taiwhanga, ki tētahi ine kawe rānei; kāore he tātai e whiwhi ai i a ia mai i tō pakeke, tō taimaha rānei. Heoi anō, ka taea e koe tētahi whakamātautau 30 meneti kia mōhio ai ki tō auau paepae, ā, whakangungu ai ki tērā.
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