Qalabka

Tixraac shan tababarka wadnaha-dhaqdhaqaaqa gobolada ka da'da iyo dareen-noqoshada wadnaha.

Xawaaraha ugu sarreeya ee qalbiga —

Gobol 1 — Soo kabashada (50-60%) —

Gobol 2 — Adkaysi (60-70%) —

Gobol 3 — Aerobic (70-80%) —

Gobol 4 — Daboolka (80-90%) —

Gobol 5 — ugu badan (90-100%) —

Natiijooyinka cusbooneysiinta sida aad ku qorto.

Ku saabsan Kalkaaliyahan

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Su'aalaha badanaa la isweydiiyo

Waa maxay farqiga u dhexeeya labada hababka?

Habka boqolkiiba-of-max si fudud u qaadaa qayb ka mid ah 220 - da'da. Karvonen isticmaalaa aad qalbiga-kaarka kayd (max ka yar fasax): target = ((max - fasax) × xoogaa) + fasax, oo personalses gobollada aad caafimaad.

Maxaa loo isticmaalaa gobolada wadnaha?

Zone 2 dhisa aerobic salka iyo gubashada dufanka si wax ku ool ah, zone 3-4 hagaajiyaa awoodda aerobic iyo Lactate xadka, iyo zone 5 horumarinta speed top-dhamaadka. qorshayaasha ugu badan ee adkaysiga haystaa qaybta tababarka ee gobollada hoose.

Ma u baahan tahay in ay nasto oo miisaanka dhiigga?

Si keliya u habka Karvonen. Habka boqolkiiba u baahan yahay oo kaliya da'daada; geli heerka fadhiya hoos doorashooyinka horumarsan si ay u isticmaalaan xisaabta in ka badan oo shakhsi ah.

Maxaa ku dhaca wadnaha waa dhul 2?

Zone 2 waa 60–70% aad ugu badan. Si ay u 30-sano jir ah oo leh max of 190 bpm oo ku saabsan 114–133 bpm on habka boqolkiiba; habka Karvonen kor u qaadi doonaa kala duwan marka aad gasho heerka qalbiga fadhiya.

Sideen u tababartaa gobolka 2?

Ku hay dadaalka fudud oo ku filan si ay u qabtaan wadahadalka - caadi ahaan a jogging fudud, socodka degdeg ah ama wareegga joogtada ah. qorshayaasha Adkaysi badankoodu waxay ku bixiyaan 70-80% ee waqtiga tababarka halkan si ay u dhisaan saldhigga aerobic.

Maxaa ah dheef-shiid kiimikaadka?

Gobollada hoose, gobolka 2, ku dhow, gubaan qaybta ugu sarreysa ee kaloriyada ka dufanka, taas oo ah sababta gobolka 2 waxaa lagu magacaabaa dufanka gubashada. Gobollada sare gubaan kaloriyada guud oo dheeraad ah daqiiqada, sidaas daraaddeed guud ahaan kharashyada tamarta weli muhiim u ah dhimashada dufanka.

Ma isticmaali karaa max ama Karvonen gobollada?

Karvonen personalizes gobolada isticmaalaya xawaaraha wadnahaaga fadhiya, sidaas darteed waxay u egtahay dadka tababaran oo leh xawaare fadhiya hoose. Haddii aadan aqoon xawaarahaaga fadhiya, boqolkiiba-of-max habka u baahan yahay oo keliya da'daada.

API — isticmaal xisaabinta ka code

Wici xisaabinta sida free JSON endpoint - key ma loo baahan yahay. Dib u soo dir qiimaha goobta hoos ku qoran sida parameters su'aal ama JSON. Akhri dhammaan API xuquuqda →

Xarafka

GET https://calculator.free/api/v1/heart-rate-zones/

curl

curl "https://calculator.free/api/v1/heart-rate-zones/?age=30&method=max"

JavaScript `fetch()`

const r = await fetch(
  "https://calculator.free/api/v1/heart-rate-zones/?" + new URLSearchParams({
    "age": "30",
    "method": "max"
  }));
const data = await r.json();
console.log(data.results);

Natiijooyinka waa tirakoobka loogu talagalay tilmaamaha guud oo keliya, maaha dhaqaale, caafimaad ama talo bixin canshuur.

Ku saabsan Kalkaaliyahan

Su'aalaha badanaa la isweydiiyo

Kalkulatorro la xiriira

Xarafka

curl

JavaScript fetch()

JavaScript `fetch()`