Zika Virus

Symptoms

• About 1 in 5 people infected with Zika virus become ill (i.e., develop Zika).
• The most common symptoms of Zika are fever, rash, joint pain, or conjunctivitis (red eyes). Other common symptoms include muscle pain and headache. The incubation period (the time from exposure to symptoms) for Zika virus disease is not known, but is likely to be a few days to a week - See your healthcare provider if you are pregnant and develop a fever, rash, joint pain, or red eyes within 2 weeks after traveling to a place where Zika has been reported. Be sure to tell your health care provider where you traveled.
• The illness is usually mild with symptoms lasting for several days to a week after being bitten by an infected mosquito.
• People usually don’t get sick enough to go to the hospital, and they very rarely die of Zika. For this reason, many people might not realize they have been infected.
• Zika virus usually remains in the blood of an infected person for about a week but it can be found longer in some people.
• Once a person has been infected, he or she is likely to be protected from future infections.

Diagnosis

• The symptoms of Zika are similar to those of dengue and chikungunya, diseases spread through the same mosquitoes that transmit Zika.
• See your healthcare provider if you develop the symptoms described above and have visited an area where Zika is found.
• If you have recently traveled, tell your healthcare provider when and where you traveled.
• Your healthcare provider may order specialized blood tests to look for Zika or other similar viruses like dengue or chikungunya. 

Treatment

1. There is no vaccine to prevent or specific medicine to treat Zika infections.
2. Treat the symptoms:Get plenty of rest.
3. Drink fluids to prevent dehydration.
4. Take medicine such as acetaminophen (Tylenol®) to relieve fever and pain.
5. Do not take aspirin and other non-steroidal anti-inflammatory drugs.
6. If you are taking medicine for another medical condition, talk to your healthcare provider before taking additional medication.
7. If you have Zika, prevent mosquito bites for the first week of your illness.
8. During the first week of infection, Zika virus can be found in the blood and passed from an infected person to a mosquito through mosquito bites.
9. An infected mosquito can then spread the virus to other people. 

Kadar Nadi Latihan

Karvonen heart rate calculation – a better way of determining your optimum heart rate for training.

Most people are familiar with the quick and easy way to determine your training heart rate, which is often stated as:

• 65-80% of (220 – your age in years)     

The Karvonen formula however is a different way of calculating your training heart rate based not on a percentage of your absolute heart rate, but on your heart rate reserve – ie the amount of capacity your heart has to do work above and beyond its resting work rate. The formula is given as:

• Target heart rate = [(max heart rate − resting heart rate) × %intensity] + resting heart rate

To calculate your heart rate reserve, you need to know your age (you should know this!), and your resting heart rate. Suppose your resting heart rate is 60 beats per minute (bpm). Your maximum heart rate is still calculated as 220 – your age ie 184bpm. But your heart rate reserve is now given as the difference between resting and maximum heart rate, or 184 - 60bpm = 124bpm.

If you work at 75% of your heart rate reserve, you’ll be training at 75% of 124bpm over and above your resting heart rate ie 93bpm above 60bpm, which is 153bpm. At 80% of heart rate reserve, it’s 80% of 124bpm over and above resting heart rate, which is 99bpm above 60bpm or 159bpm. Your 75-80% training zone therefore is 153bpm – 159bpm.

Although it’s slightly more complex to apply, the Karvonen formula more accurately reflects the working % of your maximum oxygen uptake than does a simple % of max heart rate calculation, particularly for fitter people. So for example, you’re much more likely to be working at 75-80% of your maximum aerobic capacity at 153-159bpm than you are at 138-147bpm, which is the figure you get doing it the simple method based on maximum heart rate only described at the top of this page. 

This why Karvonen calculated training heart rate zones are often preferred to simple max heart rate calculations in those who train regularly and who are seeking a more accurate estimation of their ideal training heart rate.