I-Calculator yendawo yobuchopho
Khangela izifunda zakho eziyisithupha zokuqeqeshwa kwenhliziyo kusuka kubudala nokuphumula kwenhliziyo.
Iziphetho zivuselelwa uma ubhala.
Malunga nale khadi
zone 1 is the zone where you are most likely to work hard. The zone 2 is the zone where you are most likely to work hard. The zone 3 is the zone where you are most likely to work hard. The zone 4 is the zone where you are most likely to work hard. The zone 5 is the zone where you are most likely to work hard. The zone 6 is the zone where you are most likely to work hard. The zone 7 is the zone where you are most likely to work hard. The zone 8 is the zone where you are most likely to work hard.Use the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneUse the zoneU
Imibuzo ebuzwa kaningi
Yini ushintsho phakathi kwezizindlela ezimbili?
Ingxenye-ye-max indlela ithatha kuphela ingxenye ye-220 - ubudala. Karvonen isebenzisa i-heart-rate reserve yakho (max minus resting): injongo = ((max − resting) × intensity) + resting, evumela izifunda ukuthi zisebenze kahle.
Yini okwenziwa yizindawo zokuqapha ushukela wegazi?
Zonke izimo 2 ihlanganisa aerobic base futhi ilahleka amakhalori ngokunembile, isifunda 3-4 ithuthukisa aerobic amandla kanye lactate umkhawulo, futhi isifunda 5 ithuthukisa top-end speed. Amanye amaphuzu ukumelana ugcina ivolumu yokuqeqeshwa ezizindaweni eziphansi.
Ingabe ngidinga ukucindezeleka kwenhliziyo?
Kuyo kuphela indlela ye-Karvonen. Indlela yephesenti idinga kuphela ubudala bakho; faka inani lokuphumula ngaphansi kwezinketho ezithuthukisiwe ukuze usebenzise ubalo oluningi oluzimele.
Yini isilinganiso senhliziyo sendawo 2?
Isifunda 2 yi 60-70% yezinga lakho eliphakeme. Uma umuntu oneminyaka engu-30 ubudala enezinga eliphakeme le-190 bpm, lokhu kusho ukuthi 114-133 bpm ngendlela yephesenti; indlela kaKarvonen iphakamisa ubukhulu uma ufaka inani lenhliziyo eliphumulele.
Ngizoqeqesha kanjani ezindaweni ezingu-2?
Gcina ucwaningo lula ngokwanele ukuphatha ukuxhumana - ngokuvamile a jog elula, ukuhamba isivinini noma isivinini esiqinile. Endurance izinhloso njalo ukuchitha 70-80% yesikhathi ukuqeqeshwa lapha ukwakha aerobic base.
Yini i-fat-burning heart rate?
Izifunda eziphansi, ezingaphansi kwezo2, zikhipha inani eliphakeme le-calories kusuka ku-fat, ngakho-ke izifunda eziphansi zibizwa ngokuthi zikhipha i-fat. Izifunda eziphezulu zikhipha inani eliphakeme le-calories ngomzuzu, ngakho-ke ukukhishwa kwe-energy kubaluleke kakhulu ekulahleni i-fat.
Ingabe kufanele ngisebenzise izifunda eziphezulu noma iKarvonen?
I-Karvonen ihlela izifunda ngokusebenzisa umfutho wakho wenhliziyo ohlala khona, ngakho ilungele abantu abaqeqeshiwe abane-rate yokuphumula ephansi. Uma awuyazi umfutho wakho wokuhlala, indlela yephesenti-ye-max idinga kuphela ubudala bakho.
API — sebenzisa le calculator kusuka kukhodi
Nquma le kalkuli njengendawo ephelezelwa i-JSON - akukho isitshixo esidingekayo. Thumela amaxabiso endawo ngezansi njengepharamitha yombuzo noma i-JSON. Funda i-API egcwele →
Ingxenye yendawo
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);Izibalo ziyisilinganiso esisetshenziswa ukuqondisa kuphela, hhayi ukucebisa ngezimali, ukwelashwa noma ukukhokha.