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Bm HeartRate
1.
قلبضزبانييرسشیفعالیت ٖضشثبلّتیب٘جض،تؼذاددفؼبتتپؾلّتؿٕبدسٞشٝدلیماػت.ٖضشثبلّتطجیؼیدسافشاد ٔختّفٔتفبٚتاػتٚٝٚاثؼتٝثؿشایطُٚٔػٛاخبصیاػت،فؼبِیتٚسصؿیٓٔٙظ٘مؾٟٕٔی دسوبٞؾؿبخصٞبیلّجیٚػشٚلیداسد.حتیاٌشٚسصؿىبسٓٞ٘یؼتیذدا٘ؾدسٔٛسدٖضشثب لّتٔیتٛا٘ذٝثٗیبفتٔـىالتػالٔتیوٕهوٙذٚوبسؿٕبسادسٔؼیشػالٔتیساحتتشوٙذ. BM Project ©
2020 By HamidReza Ebrahimi
2.
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
3.
ٍ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:
4.
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.
5.
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
6.
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.
7.
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
8.
•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
9.
References: • Tanaka H,
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