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‫قلب‬‫ضزبان‬‫ي‬‫يرسشی‬‫فعالیت‬
ٖ‫ضشثب‬‫لّت‬‫یب‬‫٘جض‬،‫تؼذاد‬‫دفؼبت‬‫تپؾ‬‫لّت‬‫ؿٕب‬‫دس‬‫ٞش‬ٝ‫دلیم‬‫اػت‬.ٖ‫ضشثب‬‫لّت‬‫طجیؼی‬‫دس‬‫افشاد‬
‫ٔختّف‬‫ٔتفبٚت‬‫اػت‬ٚٝ‫ٚاثؼت‬ٝ‫ث‬‫ؿشایط‬ُٚٔ‫ػٛا‬‫خبصی‬‫اػت‬،‫فؼبِیت‬‫ٚسصؿی‬ٓ‫ٔٙظ‬‫٘مؾ‬‫ٟٕٔی‬
‫دس‬‫وبٞؾ‬‫ؿبخص‬‫ٞبی‬‫لّجی‬ٚ‫ػشٚلی‬‫داسد‬.‫حتی‬‫اٌش‬‫ٚسصؿىبس‬ٓٞ‫٘یؼتیذ‬‫دا٘ؾ‬‫دس‬‫ٔٛسد‬ٖ‫ضشثب‬
‫لّت‬‫ٔی‬‫تٛا٘ذ‬ٝ‫ث‬ٗ‫یبفت‬‫ٔـىالت‬‫ػالٔتی‬‫وٕه‬‫وٙذ‬ٚ‫وبس‬‫ؿٕب‬‫سا‬‫دس‬‫ٔؼیش‬‫ػالٔتی‬‫ساحت‬‫تش‬‫وٙذ‬.
BM Project © 2020 By HamidReza Ebrahimi
‫ضزبان‬‫بز‬‫گذار‬‫تاثیز‬‫عًامل‬
ُٔ‫ػٛا‬‫تحت‬ ‫سا‬ ‫لّت‬ ٖ‫ضشثب‬ ‫تٛا٘ٙذ‬ ‫ٔی‬ ‫ثؼیبسی‬
ّٕٝ‫ج‬ ‫اص‬ ، ‫دٞٙذ‬ ‫لشاس‬ ‫تأثیش‬:
•ٗ‫ػ‬
•‫استفبع‬
•‫دخب٘یبت‬
•ٝ‫تغزی‬ٓ‫و‬ ٚ‫اثی‬
•‫سطٛثت‬ ٚ ‫ٞٛا‬ ‫دٔبی‬
•‫ٔٛلؼیت‬ٖ‫ثذ‬(ٖ‫وـیذ‬ ‫دساص‬ ‫یب‬ ٖ‫ایؼتبد‬ ً‫ال‬‫ٔث‬)
•‫داسٚٞب‬
•ٗ‫وبفئی‬ ‫ٔصشف‬
•‫لّت‬ ّٝ‫ػض‬
•‫تٙبػت‬‫فؼبِیت‬ ‫ػطح‬ ٚ ْ‫ا٘ذا‬
•‫اػتشع‬ ٚ ‫احؼبػبت‬‫جؼٕی‬ ‫یب‬ ‫ػبطفی‬ ، ‫سٚحی‬
•‫ثیٕبسی‬‫دیبثت‬ ‫یب‬ ‫ثبال‬ َٚ‫وّؼتش‬ ، ‫ػشٚلی‬ ‫لّجی‬ ‫ٞبی‬
BM Project © 2020 By HamidReza Ebrahimi
ٍ‫بیشیى‬‫قلب‬‫ضزبان‬
Dr Martha Gulati et al : HRmax = 220 - Age
Londeree and Moeschberger : HRmax = 206.3 - (0.711 × Age)
Miller et al : HRmax = 217 - (0.85 x Age)
USA Researchers : HRmax = 206.9 - (0.67 x age)
UK Researchers : Male athletes - HRmax = 202 - (0.55 x age)
Female athletes - HRmax = 216 - (1.09 x age)
‫اػت‬ ‫تش‬ ‫دلیك‬ ‫صیش‬ َٛٔ‫فش‬ ٗ‫ثی‬ ٗ‫ای‬ ‫دس‬ ‫أب‬:
Tanaka : HRmax = 208 - 0.7 x age
BM Project © 2020 By HamidReza Ebrahimi
‫تؼذاد‬‫ضشثب٘ی‬‫اػت‬ٝ‫و‬‫تٛػط‬‫لّت‬‫ؿٕب‬‫دس‬1ٝ‫دلیم‬‫فـبس‬‫حذاوثش‬(100%
-‫حذاوثش‬‫تالؽ‬)ْ‫ا٘جب‬‫ٔی‬‫ؿٛد‬.
‫حذاوثش‬ٖ‫ضشثب‬‫لّت‬‫سا‬‫ٔی‬ٖ‫تٛا‬‫ثب‬ْ‫ا٘جب‬maximum heart rate stress test
ٗ‫تؼیی‬‫وشد‬ٝ‫و‬‫ؿٕب‬‫سا‬‫ٔججٛس‬‫ٔی‬‫وٙذ‬‫تب‬ٝ‫ث‬ٖ‫ثذ‬ٚ‫لّت‬‫خٛد‬ٝ‫ث‬ٖ‫ٕٞب‬ٜ‫ا٘ذاص‬
‫فـبس‬‫ثیبٚسیذ‬.
ٗ‫ٕٞچٙی‬‫ٔی‬ٖ‫تٛا‬‫ثب‬ٜ‫اػتفبد‬َٛٔ‫فش‬‫ٞبی‬ٖ‫ضشثب‬ٝٙ‫ثیـی‬ٗ‫ای‬‫ٔحبػجبت‬‫سا‬
ْ‫ا٘جب‬‫داد‬:
‫استزاحت‬‫قلب‬‫ضزبان‬
‫تؼذاد‬ٖ‫ضشثب‬‫دس‬ٝ‫دلیم‬‫ای‬‫اػت‬ٝ‫و‬‫لّت‬‫دس‬ٗ‫ای‬‫حبِت‬ٗ‫وٕتشی‬ٖ‫ٔیضا‬ٖٛ‫خ‬‫ٔٛسد‬‫٘یبص‬‫خٛد‬‫سا‬‫پٕپبط‬‫ٔی‬‫وٙذ‬.
ٗ‫ثٟتشی‬‫حبِت‬ٜ‫ا٘ذاص‬‫ٌیشی‬‫دس‬‫صجح‬‫ثؼذ‬‫اص‬‫ثیذاس‬ٖ‫ؿذ‬(ٖٚ‫ثذ‬ٖ‫تىب‬ٖ‫خٛسد‬)‫اػت‬ٝ‫و‬‫ثب‬ٜ‫اػتفبد‬‫اص‬‫ػبػت‬‫ٞبی‬
‫ٞٛؿٕٙذ‬‫یب‬‫سٚؽ‬‫صیش‬‫ثب‬‫یه‬‫تبیٕش‬ُ‫لبث‬ٜ‫ا٘ذاص‬‫ٌیشی‬‫اػت‬:
.1‫اص‬‫ٔچ‬‫دػت‬‫یب‬ٖ‫ٌشد‬ٖ‫ضشثب‬‫خٛد‬‫سا‬‫پیذا‬‫وٙیذ‬.
.2‫تؼذاد‬ٖ‫ضشثب‬‫ٞب‬‫سا‬‫دس‬15ٝ‫ثب٘ی‬‫ثـٕبسیذ‬ٚ‫چٟبس‬‫ثشاثش‬‫وٙیذ‬.
.3ٝ‫ػ‬‫سٚص‬‫ٔتٛاِی‬ٗ‫ای‬‫وبس‬‫سا‬ْ‫ا٘جب‬ٜ‫داد‬ٚٗ‫ٔیبٍ٘ی‬ٖ‫ا‬‫سا‬‫حؼبة‬‫وٙیذ‬.
BM Project © 2020 By HamidReza Ebrahimi
ٖ‫ضشثب‬‫لّت‬‫اػتشاحت‬‫غیش‬ٜ‫ٔٙتظش‬‫ثبال‬‫یب‬ٗ‫پبیی‬ٗ‫ٕٔى‬‫اػت‬ٖ‫٘ـب‬ٜ‫دٞٙذ‬‫یه‬ُ‫ٔـى‬‫اػبػی‬‫ثبؿذ‬.‫ثشخی‬‫اص‬
ٖ‫وبسؿٙبػب‬‫ٔؼتمذ٘ذ‬ٝ‫و‬‫یه‬ٖ‫ضشثب‬‫لّت‬‫دس‬َ‫حب‬‫اػتشاحت‬ٜ‫ایذ‬َ‫آ‬‫٘ضدیه‬ٝ‫ث‬50‫تب‬70ٖ‫ضشثب‬‫دس‬ٝ‫دلیم‬‫اػت‬
‫ِٚی‬ٖ‫ضشثب‬‫لّت‬‫اػتشاحتی‬ٗ‫ثی‬60-100ٖ‫ضشثب‬‫دس‬ٝ‫دلیم‬‫٘یض‬‫ٔجبص‬،‫اػت‬ٝ‫اٌشچ‬ٖ‫ٚسصؿىبسا‬‫ثب‬ٝ‫تجشث‬‫تب‬40ٓٞ
ٖٚ‫ثذ‬ُ‫ٔـى‬‫اػت‬‫أب‬‫اٌش‬‫خبسج‬‫اص‬ٗ‫ای‬ٜ‫ٔحذٚد‬‫ثٛد‬ٚٓ‫ػالئ‬‫دیٍشی‬‫ٔب٘ٙذ‬‫غؾ‬،ٝ‫ػشٌیج‬‫یب‬‫تٍٙی‬‫٘فغ‬‫داسیذ‬
‫حتٕب‬ٝ‫ث‬‫دوتش‬‫ٔتخصص‬ٝ‫ٔشاجؼ‬‫وٙیذ‬.
‫خٛاٞیذ‬ ‫ٔی‬ ‫اٌش‬‫دیٍشی‬ ‫ٚلت‬ ‫دس‬ٜ‫ا٘ذاص‬‫ٌیشی‬‫وٙیذ‬;‫تب‬2،‫ٚسصؽ‬ ‫اص‬ ‫ثؼذ‬ ‫ػبػت‬
1ٗ‫وبفی‬ ‫ٔصشف‬ ‫اص‬ ‫ثؼذ‬ ‫ػبػت‬‫ثؼذ‬ ٚ‫طٛال٘ی‬ ٗ‫٘ـؼت‬ ٚ ٖ‫ایؼتبد‬ ‫اص‬(‫ٔٛاسد‬ ٗ‫ٕٞچٙی‬
ٖ‫ضشثب‬ ‫ثش‬ ‫ٌزاس‬ ‫تبثیش‬ ُٔ‫ػٛا‬ ‫دس‬ ٜ‫ؿذ‬ ‫روش‬)‫٘ذٞیذ‬ ْ‫ا٘جب‬ ‫سا‬ ‫وبس‬ ٗ‫ای‬.
‫تمزیه‬ٌ‫محديد‬‫قلب‬‫ضزبان‬
ٝ‫ٔحبػج‬ٜ‫ٔحذٚد‬ٗ‫تٕشی‬‫یب‬ٖ‫ٕٞب‬ٖٚ‫ص‬‫ٞب‬ٗ‫ای‬ٖ‫أىب‬‫سا‬ٝ‫ث‬‫ؿٕب‬‫ٔی‬‫دٞذ‬‫تب‬ٗ‫تٕشی‬‫خٛد‬‫سا‬‫دس‬‫ؿذت‬‫ٔٙبػت‬
ْ‫ا٘جب‬‫دٞیذ‬‫تب‬ٝ‫ث‬ٝ‫٘تیج‬‫ی‬‫ٔٛسد‬‫٘ظش‬‫خٛد‬‫ثشػیذ‬.ٖ‫ضشثب‬‫لّت‬ٖٚ‫ص‬‫ٞبی‬‫تٕشیٙی‬‫ثب‬‫دس‬‫٘ظش‬ٗ‫ٌشفت‬‫حذاوثش‬
ٖ‫ضشثب‬‫لّت‬ٖٚ‫ضشثب‬‫لّت‬‫دس‬َ‫حب‬‫اػتشاحت‬ٝ‫ٔحبػج‬‫ٔی‬‫ؿٛد‬.‫دس‬‫ٞش‬ٖٚ‫ص‬‫تٕشیٙی‬،‫اثشات‬‫ظشیف‬
‫فیضیِٛٛطیىی‬‫خبصی‬‫ثشای‬‫تمٛیت‬‫تٙبػت‬ْ‫ا٘ذا‬‫ؿٕب‬‫اتفبق‬‫ٔی‬‫افتذ‬.
•‫ثیبٚسیذ‬ ‫ثذػت‬ ‫ؿذ‬ ٝ‫ٌفت‬ ٝ‫ا٘چ‬ ‫طی‬ ‫سا‬ ‫اػتشاحت‬ ٚ ٝٙ‫ثیـی‬ ‫لّت‬ ٖ‫ضشثب‬ ‫اثتذا‬.
•ٜ‫رخیش‬ ‫لّت‬ ٖ‫ضشثب‬ ٖ‫اٚسد‬ ‫ثذػت‬(Reserve)ٝٙ‫ثیـی‬ ‫اص‬ ‫اػتشاحت‬ ٖ‫ضشثب‬ ٖ‫وشد‬ ٓ‫و‬ ‫اص‬ ٜ‫اػتفبد‬ ‫ثب‬:
HRreserve = HRmax - HRrest
•‫وٙیذ‬ ‫جٕغ‬ ‫اػتشاحت‬ ٖ‫ضشثب‬ ‫ثب‬ ٚ ‫وٙیذ‬ ‫ضشة‬ ٜ‫دخیش‬ ٖ‫ضشثب‬ ‫دس‬ ٝ٘‫جذاٌب‬ ‫سا‬ ‫٘ظش‬ ‫ٔٛسد‬ ‫دسصذٞبی‬:
HRtarget :
Training zone 1 : X1% * HRreserve + HRrest
Training zone 2 : X2% * HRreserve + HRrest
BM Project © 2020 By HamidReza Ebrahimi
‫تمرین‬‫های‬‫محدوده‬
BM Project © 2020 By HamidReza Ebrahimi
ٜ‫ٔحذٚد‬‫چشثی‬‫ػٛصی‬‫یب‬‫سیىبٚسی‬-60٪‫تب‬70٪←85٪‫چشثی‬،5٪ٗ‫پشٚتئی‬ٚ10٪‫وشثٛٞیذسات‬
•ٗ‫تٕشی‬‫دس‬ٗ‫ای‬ٜ‫ٔحذٚد‬‫ظشفیت‬‫اػتمبٔت‬ٚ‫ٞٛاصی‬‫سا‬ٝ‫تٛػؼ‬‫ٔی‬‫دٞذ‬.‫فـبس‬ٗ‫تٕشی‬‫دس‬ٗ‫ای‬ّٝ‫ٔشح‬‫ثبیذ‬‫حذاوثش‬‫تب‬70‫دسصذ‬
ْ‫ا٘جب‬‫ؿٛد‬.‫یىی‬‫اص‬‫ٔضایبی‬ٗ‫ای‬ٜ‫ٔحذٚد‬ٗ‫ای‬‫اػت‬ٝ‫و‬‫دس‬‫حبِی‬ٝ‫و‬‫ؿٕب‬‫چشثی‬‫ػٛصی‬‫ٔی‬‫وٙیذ‬ٚٗ‫ٕٔى‬‫اػت‬‫وبٞؾ‬ٖ‫ٚص‬
ٝ‫داؿت‬‫ثبؿیذ‬،ٝ‫ث‬‫ؿٕب‬ٜ‫اجبص‬‫ٔی‬‫دٞذ‬‫تب‬‫ثب‬‫ػشػت‬‫ثیـتشی‬ٖ‫ٌّیىٛط‬‫ػضالت‬‫خٛد‬‫سا‬ً‫ا‬‫ٔجذد‬‫ثبسٌیشی‬‫وٙیذ‬(‫سیىبٚسی‬).
ٜ‫ٔحذٚد‬‫ٞٛاصی‬-70٪‫تب‬80٪←50٪‫چشثی‬،50٪‫اوشثٛٞیذسات‬ٚ‫وٕتش‬‫اص‬1٪ٗ‫پشٚتئی‬
•ٗ‫تٕشی‬‫دس‬ٗ‫ای‬ٜ‫ٔحذٚد‬ٓ‫ػیؼت‬‫لّجی‬‫ػشٚلی‬‫ؿٕب‬‫سا‬ٝ‫تٛػؼ‬‫ٔی‬‫دٞذ‬.‫تٛا٘بیی‬ٖ‫ثذ‬‫دس‬َ‫ا٘تمب‬ٖ‫اوؼیظ‬ٚ‫دٚس‬ٖ‫وشد‬‫دی‬
‫اوؼیذ‬ٗ‫وشث‬‫ٔی‬‫تٛا٘ذ‬‫ٔٙجش‬ٝ‫ث‬ٝ‫تٛػؼ‬ٚ‫ثٟجٛد‬‫ػضالت‬‫دس‬َ‫حب‬‫وبس‬‫ؿٛد‬.‫ثب‬ٗ‫تٕشی‬‫دس‬ٗ‫ای‬ٝ‫ٔٙطم‬‫ػخت‬‫تش‬ٚ‫لٛی‬‫تش‬
‫ٔی‬‫ؿٛیذ‬ٚ‫اص‬‫ثشخی‬‫ٔضایبی‬‫چشثی‬‫ػٛصی‬ٚ‫ثٟجٛد‬‫ظشفیت‬‫ٞٛاصی‬ٜ‫ثٟش‬‫ٔٙذ‬‫ٔی‬‫ؿٛیذ‬.
ٜ‫ٔحذٚد‬‫ثی‬‫ٞٛاصی‬-80٪‫تب‬90٪←85٪‫وشثٛٞیذسات‬،15٪‫چشثی‬ٚ‫وٕتش‬‫اص‬1٪ٗ‫پشٚتئی‬
•ٗ‫تٕشی‬‫دس‬ٗ‫ای‬ٜ‫ٔحذٚد‬ٓ‫ػیؼت‬‫اػیذ‬‫الوتیه‬ٚVO2max‫سا‬ٝ‫تٛػؼ‬‫ٔی‬‫دٞذ‬.‫دس‬‫طی‬ٗ‫ای‬،ٜ‫ٔحذٚد‬ٖ‫ٔیضا‬‫چشثی‬‫ٔٛسد‬
ٜ‫اػتفبد‬ٝ‫ث‬ٖ‫ػٙٛا‬‫ٔٙجغ‬‫اصّی‬‫ا٘شطی‬‫تب‬‫حذ‬‫صیبدی‬‫وبٞؾ‬‫ٔی‬‫یبثذ‬ٚ‫اص‬ٖ‫ٌّیىٛط‬‫ٞبی‬ٜ‫رخیش‬ٜ‫ؿذ‬‫دس‬ٝ‫ٔبٞیچ‬‫ٞب‬‫ثطٛس‬
ٜ‫ػٕذ‬ٜ‫اػتفبد‬‫ٔی‬‫ؿٛد‬.‫یىی‬‫اص‬ٜ‫فشآٚسد‬‫ٞبی‬‫جب٘جی‬‫ثشای‬ٖ‫ػٛصا٘ذ‬ٗ‫ای‬ٖ‫ٌّیىٛط‬،‫اػیذ‬‫الوتیه‬‫اػت‬.ٝ‫٘ىت‬‫ای‬‫ٚجٛد‬
‫داسد‬ٝ‫و‬ٖ‫ثذ‬‫دیٍش‬‫ٕ٘ی‬‫تٛا٘ذ‬ٝ‫ث‬ٜ‫ا٘ذاص‬‫وبفی‬‫ػشیغ‬‫اػیذ‬‫الوتیه‬‫سا‬‫اص‬‫ػضالت‬‫دس‬َ‫حب‬‫وبس‬‫خبسج‬‫وٙذ‬ٝ‫و‬ٗ‫ای‬ٝ٘‫آػتب‬‫ثی‬
‫ٞٛاصی‬‫ؿٕب‬‫اػت‬.‫اص‬‫طشیك‬ٗ‫تٕشی‬‫صحیح‬،‫ٔی‬ٖ‫تٛا‬ٝ٘‫آػتب‬‫ثی‬‫ٞٛاصی‬‫سا‬‫تبخیش‬‫ثخـیذ‬.
ٜ‫ٔحذٚد‬‫خط‬‫لشٔض‬90٪‫تب‬100٪←90٪‫وشثٛٞیذسات‬،10٪‫چشثی‬ٚ‫وٕتش‬‫اص‬1٪ٗ‫پشٚتئی‬
•ٗ‫تٕشی‬‫دس‬ٗ‫ای‬ٝ‫ٔٙطم‬‫فمط‬‫ثشای‬ٜ‫دٚس‬‫ٞبی‬ٜ‫وٛتب‬‫ٔذت‬(‫صیش‬1ٝ‫دلیم‬)ٖ‫أىب‬‫پزیش‬‫خٛاٞذ‬‫ثٛد‬.ٗ‫ای‬ٜ‫ٔحذٚد‬ٝ‫ث‬‫طٛس‬‫ٔٛثشی‬
‫فیجشٞبی‬‫ػضال٘ی‬FT‫ؿٕب‬‫سا‬ٗ‫تٕشی‬ٜ‫داد‬ٚٝ‫ث‬‫پیـشفت‬‫ػشػت‬‫وٕه‬‫ٔی‬‫وٙذ‬.ٗ‫ای‬ٜ‫ٔحذٚد‬‫ثشای‬‫دٚٞبی‬َ‫ایٙتشٚا‬
‫اػت‬ٚ‫تٟٙب‬‫افشاد‬ٝ‫حشف‬‫ای‬‫ٔی‬‫تٛا٘ٙذ‬‫دس‬ٗ‫ای‬ٜ‫ٔحذٚد‬ٝ‫ث‬‫طٛس‬‫ٔؤثش‬ٗ‫تٕشی‬‫وٙٙذ‬.
‫ٔذت‬‫سیىبٚسی‬‫لّجی‬‫دس‬‫تٕشیٙبت‬‫صیش‬70%ٖ‫ضشثب‬ٝٙ‫ثیـی‬24‫ػبػت‬ٚ‫ثبالی‬70%ٖ‫ضشثب‬ٝٙ‫ثیـی‬48‫ػبػت‬‫پیؾ‬‫ثیٙی‬‫ٔی‬‫ؿٛد‬.
‫تمزیه‬ٌ‫محديد‬‫ماویتًریىگ‬
BM Project © 2020 By HamidReza Ebrahimi
ٗ‫تٕشی‬ ‫٘ظبست‬ ‫یب‬ ًٙ‫ٔب٘یتٛسی‬ ‫اص‬ ‫ٔٙظٛس‬ٜ‫ؿذ‬ ‫اجشا‬ ‫دسػت‬ ٜ‫ؿذ‬ ‫سیضی‬ ٝٔ‫ثش٘ب‬ ‫تٕشیٙی‬ ٜ‫ٔحذٚد‬ ‫ایب‬ ٝ‫و‬ ‫اػت‬ ٗ‫ای‬ ،
ٚ ‫؟‬ ٜ‫ثٛد‬ ‫ٔٙبػت‬ ‫ؿذت‬ ‫دس‬ ‫؟‬...
‫وٙیذ‬ ‫ٔی‬ ٜ‫ٔـبٞذ‬ ‫سا‬ ‫ثٛسي‬ ٜ‫ؿذ‬ ‫اصالح‬ ‫ٔمیبع‬ ٚ ‫ثٛسي‬ ‫ٔمیبع‬ ‫صیش‬ ‫دس‬:
‫فبسػی‬ ٕٝ‫تشج‬
•‫وبسؿٙبع‬‫تشثیت‬‫ثذ٘ی‬‫اص‬ٜ‫دا٘ـٍب‬‫اصاد‬‫اػالٔی‬‫ٚاحذ‬ٖ‫خٛساػٍب‬
•‫وبسؿٙبػی‬‫اسؿذ‬‫فیضیِٛٛطی‬‫وبسثشدی‬‫ٚسصؿی‬‫اص‬ٜ‫دا٘ـٍب‬‫اصاد‬‫اػالٔی‬
‫ٚاحذ‬ٖ‫خٛساػٍب‬
•‫ثیؾ‬‫اص‬20َ‫ػب‬‫فؼبِیت‬‫ٚسصؿی‬ٚ4َ‫ػب‬ٝ‫تجشث‬‫ی‬‫ٔشثیٍشی‬
•‫ٔشثی‬‫ػبِی‬‫ثذ٘ؼبص‬‫اص‬‫اوبدٔی‬‫ّٔی‬‫إِپیه‬‫جٕٟٛسی‬‫اػالٔی‬ٖ‫ایشا‬
(ٜ‫دٚس‬‫ی‬‫ثیؼت‬ٚٓ‫ٞـت‬)
•‫ٔشثی‬‫ایشٚثیه‬‫طیٕٙبػتیه‬،‫استیؼتیه‬‫طیٕٙبػتیه‬،‫أبدٌی‬‫جؼٕب٘ی‬
،‫ٌشدؿٍشی‬‫ٚسصؿی‬،‫وٛدن‬ٚ‫ٚسصؽ‬،َ‫فب٘ىـٙب‬‫اص‬ٕٗ‫ا٘ج‬‫ثذ٘ؼبصی‬
ٚ‫تٕشیٙبت‬‫لذستی‬ٖ‫ایشا‬ٚ‫اوبدٔی‬‫ّٔی‬‫إِپیه‬ٚ....
‫تماس‬ ‫اطالعات‬:ihrebr@gmail.com
ٌ‫وًیسىد‬‫ی‬ٌ‫دربار‬
BM Project © 2020 By HamidReza Ebrahimi
References:
• Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll
Cardiol. 2001;37:153–156.
• UTH, N. et al. (2004) Estimation of VO2 max from the ratio between HRmax and HRrest -
the Heart Rate Ratio Method. Eur J Appl Physiol. 91(1), p.111-115
• Machado FA, Denadai BS. Validity of maximum heart rate prediction equations for
children and adolescents. Arq Bras Cardiol. 2011;97:136–140
• Swaim DL. Heart education, strategies, lessions, science, and technology for
cardiovascular fitness. Human Kinetics; 2012.
• Jensen MT, Suadicani P, Hein HO, et al. Elevated resting heart rate, physical fitness and
all-cause mortality: a 16-year follow-up in the Copenhagen Male Study
Heart 2013;99:882-887.
• Kobayashi H. Effect of measurement duration on accuracy of pulse-
counting. Ergonomics. 2013;56(12):1940-4.
• Roy S, McCrory J. Validation of maximal heart rate prediction equations based on sex
and physical activity status. Int J Exerc Sci. 2015;8:318–330
BM Project © 2020 By HamidReza Ebrahimi
Thankyou
BM Project © 2020 By HamidReza Ebrahimi
‫حؼبة‬ ٗ‫ٔبؿی‬ ‫یه‬ ٕٝ٘ٛ٘‫ثشای‬ ُ‫اوؼ‬ ‫ثب‬ٖ‫ضشثب‬ ٖ‫اٚسد‬ ‫ثذػت‬‫ٞب‬-‫ثشای‬‫دسیبفت‬(ٖ‫سایٍب‬)ٟٓ‫ث‬ ْ‫پیب‬ ٝ‫ی‬ ٝ‫وبفی‬ٗ‫ثذی‬
Be part of the solution not part of the problem.
And so what can you do to make your situation better ? How can you get creative about things?

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