Kumbira Mudzidzisi Wenharaunda: Iyo Nha. 1 Chikonzero Workout Yako Isiri Kushanda

Zvemukati

• Ongororo ye

Mubvunzo: Kana iwe waifanira kusarudza Poshi chinhu chinowanzotadzisa munhu kuonda, kusimba, uye kuva neutano hwakanaka, ungati chii?

A: Ndinofanira kutaura hope shoma. Vanhu vazhinji vanokundikana kuziva kuti kuwana zvakakwana kurara kwehutano (7-9 maawa pausiku) kunogadzirisa danho rezvimwe zvose. Kurara zvakanaka hakungope muviri wako nehuropi mukana wekupora, asi kunobatsirawo kudzikamisa mahormone ako. Izvi ndezvechokwadi kunyanya kune anotevera mahomoni mana:

• Cortisol: Iyo "stress hormone" iyo yakabatanidzwa nekurema kana mazinga akakwira
• Kukura kwehomoni: Anabolic hormone (iyo inosimudzira kukura kwemhasuru uye kukura kweimwe dzakaomarara mitezo mhenyu mumuviri) iyo yakakosha pakurasikirwa kwemafuta (Dzidza zvakawanda nezvekuti kukura kwehomoni kunoshanda sei pano)
• Leptin: Ihomoni yekudya-inodzvinyirira inoburitswa nemafuta masero
• Ghrelin: Chido-chinokurudzira mahormone chakaburitswa nedumbu

Kune maviri akakosha marudzi ekurara: kukurumidza kweziso kufamba (REM) kurara uye kusiri-kukurumidza kweziso kufamba (NREM) kurara, uko kunogona kupatsanurwa kuve muzvikamu zvina zvidiki. Kurara kwehusiku chaihwo kunosanganisira 75 muzana kurara kweNREM uye 25 muzana kurara kweREM. Ngatitorei zvakanyanya matanho akasiyana:

Wake: Kutenderera uku kunoitika kubva panguva yaunorara kusvika wamuka. Kunyanya ndiyo nguva yaunenge wakamuka paunofanirwa kunge wakarara. Nguva yako mukutenderera inotorwa sechikamu che "kukanganisa kurara kwako."

Chiedza: Ichi chikamu chehope chinoumba huwandu hwehusiku hwehusiku hwemunhu, ingangoita makumi mana kusvika makumi mana muzana. Iyo inozivikanwawo senhanho 2 yekurara, mabhenefiti echikamu ichi anosanganisira kuwedzera mota basa, kuisa pfungwa, uye kusvinura. Paunotora "simba rekurara," iwe uri kunyanya kukohwa mabhenefiti edanho rekutanga kurara.

Zvakadzika: Kurara kwakadzama (nhanho 3 ne4) kunoitika pamberi pekurara kweREM uye kunonyanya kubatanidzwa nekudzoreredzwa kwepfungwa nemuviri-ndosaka, seREM, nguva inopedzwa mukutenderera kwakadzika chikamu che "hope dzako dzekudzorera." Pakati pematanho akadzika ekurara kweNREM, muviri unogadzirisa nekumutsiridza matishu, unovaka mapfupa uye mhasuru, uye zvinoita sekusimbisa immune system. Iri zvakare panguva ino iyo muviri unoburitsa kukura kwehomoni, iyo inobatsira mukukura kwesero uye kuberekwa patsva.

REM Kurara: Chikamu chehope cheREM chinowanzoitika maminetsi makumi mapfumbamwe mushure mekutanga kwekurara, zvichitevera hope huru. Kurara kweREM kwakakosha kune kwako kwese kushushikana, hutano hwepfungwa, uye kugona kwako kudzidza uye kuchengetedza ruzivo. Izvo zvakare zvakabatanidzwa kune zvirinani kugadzirisa ndangariro, kuwedzera kusika, uye kutibatsira kubata nemanzwiro uye kudzidza mabasa akaomarara.

Kuti uwedzere huwandu hwakazara hwekurara kwako, unofanirwa kuwana huwandu hwakaringana hwese hwakadzika uye REM yekurara husiku hwese.

Zvakawanda uye zvakanyanya kutsva kutsva zvinotsigira kukosha kwekurara sechinhu chakakosha chechirongwa chakarongeka-chakakosha kurasikirwa (kana sekuda kwangu kutaura, "kurasikirwa kwemafuta") chirongwa, pamwe nekudya uye kurovedza muviri. Ongororo ichangoburwa yakabudiswa mu Canadian Medical Association Journal vakaona kuti vanhu vakarara kwenguva refu uye vaine hunhu hwepamusoro hwekurara vainyanya kuve vatete pavachidya. Zvakare, iyo Canada Obesity Network ikozvino inosanganisira kurara kwakaringana mune yayo nyowani seti yekufutisa manejimendi maturu evanachiremba.

Chinokosha: Kana iwe uchida kuonda uye kukwana, ita shuwa kuti uri kuwana yakakwana yemhando yekurara.

Ongororo ye