Chii chinonzi Moyo Rate Kusiyana uye Nei Zvichienderana Nehutano Hwako?

Zvemukati

• Chii chinonzi Heart Rate kusiana?
• Maitiro Ekuyera Mwoyo Wako Rate Kusiyana
• Yakanaka vs. Yakashata Yemoyo Rate Kusiyana
• Kuchinja Kwemoyo uye Utano Hwako
• Kushandisa Mwoyo Wekusiyana Kusiyana kweKusimba Kwekuita Insights
• Kuvandudza Yako Mwoyo Rate Rate Kusiyana
• Ongororo ye

Kana iwe ukazungunusa fitness tracker senge mutambo-goers dombo resimbi fanny packs panguva yeCoachella, mikana ndiweinzwa yekuchinja kwemoyo kushanduka (HRV). Zvakadaro, kunze kwekunge iwe zvakare uri chiremba wezvemwoyo kana mutambi wehunyanzvi, mikana iwe hauzive kuti chii chaicho chiri chaizvo.

Asi uchifunga nezvechirwere chemwoyo ndicho chinonyanya kukonzera rufu pakati pevakadzi, iwe unofanirwa kuziva zvakanyanya sezvinobvira nezve yako tiki uye kuti ungaichengeta sei ine hutano- kusanganisira zvinorehwa nenhamba iyi kuhutano hwako.

Chii chinonzi Heart Rate kusiana?

Kurova kwemwoyo—chiyero chokuti kangani mwoyo wako unorova paminiti—inowanzoshandiswa kuyera kushanda nesimba kwemwoyo wako.

"Heart rate variability inotarisa kuti inguva yakadii, mumamiriseconds, inopfuura pakati peaya mabheti," anodaro Joshua Scott, MD, chiremba wekutanga wezvekurapa zvemitambo kuCedars-Sinai Kerlan-Jobe Institute muLos Angeles, CA. "Inoyera kusiyanisa muhuwandu hwenguva pakati pema beats iwayo - kazhinji akaunganidzwa pamusoro pemazuva, vhiki, nemwedzi."

Sezvineiwo, kunyangwe kurova kwemoyo wako kwakafanana mumaminitsi maviri akasiyana (saka zvakafanana nhamba Yekurova kwemoyo paminiti), iwo kurova anogona kunge asina kupatsanurwa nenzira imwechete.

Uye, kusiyana nekuzorora kwemoyo wako (uko huwandu hwakaderera huri nani zvirinani), iwe unoda kuti moyo wako kusiyane kuve kwakakwirira, anotsanangura chiremba wezvemweya Mark Menolascino MD, munyori we Heart Solution yeVakadzi. "HRV yako inofanira kunge iri pamusoro nekuti, muvanhu vane hutano hwakanaka, mutsauko wekurova kwemoyo hauna kugadzikana. Kana nguva yakanyanya kugadzikana iri pakati pekurova, ndipo paunonyanya kubatwa nezvirwere." Imhaka yekuti yakadzika HRV yako, moyo wako unogadzikana zvishoma uye zvakanyanya kukuvadza system yako yekutya iri kushanda - asi zvimwe pane izvi pazasi.

Funga nezvemutambi wetenisi pakutanga kwevolley: "Vakakombama kunge ingwe, vakagadzirira kufamba nedivi," anodaro Dr. Menolascino. "Vane simba, vanogona kujairana nekwainoenda bhora. Unoda kuti mwoyo wako ushanduke zvakafanana." Kusiyana kwakakura kunoratidza kuti muviri wako unogona kuenderana nemamiriro akapihwa munguva pfupi, anotsanangura.

Chaizvoizvo, kuwanda kwemoyo kushanduka kunoyera kuti muviri wako ungakurumidza sei kubva pakurwa-kana-kubhururuka kuenda kuzororo-uye-kugaya, anotsanangura Richard Firshein, DO, muvambi weFirshein Center Integrative Medicine muNew York City.

Kugona uku kunodzorwa nechimwe chinonzi autonomic nervous system, iyo inosanganisira yekunzwira tsitsi system (kubhururuka kana kurwa) uye neparasympathetic nervous system (kumisazve uye kugaya), anotsanangura Dr. Menolascino. "HRV yakakwira inoratidza kuti unokwanisa kuchinja nekukurumidza pakati pezvirongwa zviviri izvi nekukasira," anodaro. Yakaderera HRV inoratidza kuti pane kusaenzana uye yako yekumhanya-kana-kurwisa mhinduro yakatemerwa kuita kudarika (AKA iwe wakamanikidzwa AF), kana kuti haisi kushanda nemazvo. (Ona Zvimwe: Kushungurudzika Kuri Kuuraya Vakadzi veAmerica).

Chinhu chimwe chakakosha: Tsvagiridzo inoratidza kuti arrhythmia - mamiriro apo kurova kwemoyo kunokurumidza, kunonoka, kana kurova zvisina kujairika -unokwanisa zvinoguma nekuchinja kweHRV kwenguva pfupi. Zvisinei, kuchinja kwemoyo kwechokwadi kunoyerwa kwemavhiki nemwedzi. Saka yakakwira kwazvo HRV (verenga: super musiyano) haisi kuratidza chimwe chinhu chakashata. Kutaura zvazviri, zvakasiyana ndezvechokwadi. Iyo yakaderera HRV inosanganisirwa nenjodzi huru arrhythmia, nepo yakakwirira HRV ichinyatso kutariswa, 'cardio inodzivirira' zvichireva kuti inobatsira kudzivirira moyo kubva kune angangoita arrhythmias.

Maitiro Ekuyera Mwoyo Wako Rate Kusiyana

Iyo yakapusa-uye, TBH, inongowanikwa chete-nzira yekuyera musiyano wekushomeka kwemoyo wako kupfeka cheki yemoyo yekutarisa kana chiitiko tracker. Kana iwe ukapfeka Apple Watch, inongozorekodha avhareji yeHRV kuverenga muHutano app. (Inoenderana: Iyo Apple Watch Series 4 Ine Humwe Hutano Hunonakidza uye Hutano Zvimiro). Saizvozvowo, Garmin, FitBit, kana Whoop vese vanoyera HRV yako voishandisa kukupa ruzivo nezve nhanho dzemuviri wako, kupora kwawakaita, uye kurara kwakadii kwaunoda.

"Chokwadi ndechekuti, hapana tsvakurudzo dzakasimba munzvimbo ino ye smartwatches, saka, vatengi vanofanira kungwarira pamusoro pekururama kwavo," anodaro Natasha Bhuyan, MD, One Medical Provider muPhoenix, AZ. Izvo zvakati, imwe (chaizvo, diki kwazvo) ye2018 yekudzidza yakawana kuti data reHVV kubva kuApple Watch rakarurama chaizvo. “Ndaisazoturika ngowani yangu pana ikoku,” kunyange zvakadaro, anodaro Dr. Scott.

Dzimwe sarudzo dzekuyera musiyano wekushomeka kwemoyo wako dzinosanganisira: kuwana electrocardiogram (ECG kana EKG), iyo inowanzoitwa muhofisi yechiremba uye kuyera chiitiko chemagetsi chemoyo wako; photoplethysmography (PPG), iyo inoshandisa infrared mwenje kuti uone shanduko dzisingaoneki mukurova kwemoyo wako uye nenguva iri pakati pekurova, asi kazhinji zvinowanzoitwa kuchipatara; uye pacemaker kana defibrillators, ayo ari echokwadi chete kune vanhu vatove kana vane chirwere chemwoyo, kuti vangoerekana vayera kushanduka kwemoyo wekuchengeta matabvu pachirwere. Zvisinei, sezvo zvizhinji zveizvi zvinoda kuenda kuna chiremba, hadzisi nzira dziri nyore chaizvo dzekuchengeta matabhu paHRV yako, uchigadzira tracker yekusimbisa muviri kubheja kwako kwakanyanya.

Yakanaka vs. Yakashata Yemoyo Rate Kusiyana

Kusiyana nekurova kwemoyo, uko kunogona kuyerwa uye nekukurumidza kuchiziviswa, "zvakajairwa", "zvakaderera", kana "zvakakwirira", kusiyanisa kwemhiko yemoyo kunongova nechinangwa chete mukufamba kwazvinoita nekufamba kwenguva. (Zvakabatana: Zvaunofanira Kuziva Nezve Kuzorora Kwemoyo Wako).

Asi, munhu wese ane HRV yakasiyana yakajairika kwavari, anodaro Froerer. Inogona kukanganiswa neyakasiyana siyana yezvinhu zvakaita sezera, mahormone, nhanho yekuita, uye murume kana mukadzi.

Nechikonzero ichocho, kufananidza kusiyanisa kwemoyo pakati pevanhu vakasiyana hazvireve zvakawanda, anodaro Kiah Connolly, MD, chiremba-anozivikanwa chiremba wechimbichimbi chiremba paKaiser Permanente uye director director neTrifecta, kambani yezvikafu. (Saka, kwete, hapana nhamba yeHRV yakakodzera.) "Inonyanya kukosha kana ichienzaniswa mukati memunhu mumwe chete nekufamba kwenguva." Ndosaka nyanzvi dzichiti, nepo ECG parizvino iri tekinoroji chaiyo iripo yekuyera HRV panguva, mutano wetsiva uyo unogara uchiunganidza data uye unogona kuratidza yako HRV kwemavhiki nemwedzi iri nani.

Kuchinja Kwemoyo uye Utano Hwako

Kusiyanisa kwemoyo wemoyo chiratidzo chakakura chehutano hwakakwana uye kugwinya, anodaro Froerer. Kunyangwe hazvo yako HRV shanduko iri iyo inonyanya kukosha kuti utarise, kazhinji kutaura, "yakakwira HRV inosanganiswa nekuwedzera kugona kwekuziva, kugona kupora nekukasira, uye nekufamba kwenguva, inogona kuve chiratidzo chakakura chehutano hwakavandudzwa uye kugwinya, "anodaro. Kune rimwe divi, yakaderera HRV inosanganisirwa nemamiriro ehutano senge kushushikana, chirwere cheshuga, kuwedzerwa kweropa, uye kuwedzera njodzi yehosha yemoyo, anodaro.

Heino chinhu: Kunyange zvazvo HRV yakanaka yakasungirirwa kune hutano hwakanaka, tsvakurudzo haina kutarisa maitiro eHRV akaoma zvakakwana kuti aite chirevo chechikonzero-ne-effect pamusoro peHRV uye hutano hwako, anodaro Dr. Menolascino.

Zvakadaro, kuwanda kwemoyo kushanduka kuri, zvirinani, chiratidzo chakanaka chekuti wakashushikana sei uye kuti muviri wako uri kubata sei kushushikana. "Kushushikana ikoko kunogona kuva kwepanyama (zvakadai sekubatsira shamwari kufamba kana kupedza basa rakawanda) kana kemikari (sekuwedzera kwemazinga ecortisol kubva kune mukuru wepamusoro ari kukupopotera kana kurwisana nemumwe munhu anokosha)," anotsanangura kudaro Froerer. Muchokwadi, hukama hweHRV nekushushikana kwepanyama ndicho chikonzero nei ichifungidzirwa sechishandiso chekudzidzisa chakakosha nevatambi nevarairidzi. (Yakabatana: 10 Weird Nzira Dzako Muviri Wako Kunoita Kunetseka)

Kushandisa Mwoyo Wekusiyana Kusiyana kweKusimba Kwekuita Insights

Zvakajairika kuti vatambi vadzidzise zvakanyanya munzvimbo yemoyo yavo. "Kuchinja kwemwoyo kunonyanya kutarisa zvakadzama pakudzidziswa ikoko," anodaro Dr. Menolascino.

Semutemo, "Vanhu vasina kudzidza zvakanyanya vanenge vaine HRV yakaderera pane vanhu vanodzidziswa uye vanogara vachirovedza muviri," anodaro Dr. Scott.

Asi HRV inogona zvakare kushandiswa kuratidza kana mumwe munhu ari pamusoro-kudzidziswa. "HRV inogona kuva nzira yekuona mwero wekuneta uye kukwanisa kupora," anotsanangura Froerer. "Kana uri kutarisana neHRV yakaderera paunomuka, ichi chiratidzo chokuti muviri wako wakanyanyisa uye unoda kuderedza kusimba kwebasa rako zuva iroro." Saizvozvo, kana uine HRV yepamusoro paunomuka, zvinoreva kuti muviri wako uri kunzwa wakanaka uye wakagadzirira kuutevera. (Inoenderana: 7 Zviratidzo Unoda Zuva Rekuzorora)

Ndosaka vamwe vatambi uye varairidzi vachishandisa HRV seimwe yeanopa zviratidzo zvekuti munhu ari kuchinjika zvakadii nehurongwa hwekudzidzira uye zvido zvemuviri zvakaiswa pavari. "Zvikwata zvizhinji zvemitambo zvine hunyanzvi uye zvepamusoro zviri kushandisa HRV, uye kunyange zvikwata zvevadzidzi," anodaro Jennifer Novak C.S.C.S. muridzi we PEAK Symmetry Performance Strategies muAtlanta. "Varairidzi vanogona kushandisa dhata dzevatambi kugadzirisa mitoro yekudzidzira kana kushandisa marongero ekudzosa kutsigira mwero muhurongwa hwekuzvidzivirira hunotenderera."

Asi, haufanirwe kuve wepamusoro kuti ushandise HRV mukudzidziswa kwako. Kana iwe uri kugadzirira mujaho, kuyedza kuisa muCrossFit Open, kana kungotanga kuenda kujimu nguva dzose, kuteedzera HRV yako kunogona kubatsira mukukubatsira iwe kuziva paunenge uchinyanya kuomarara, anodaro Froerer.

Kuvandudza Yako Mwoyo Rate Rate Kusiyana

Chero chii zvacho inoonekwa seyakanaka kune hutano hwako hwese - kugadzirisa kushushikana kwako, kudya zvakanaka, kurara maawa masere usiku, uye kuita maekisesaizi - kwakanakira kusiana kwemitezo yemwoyo wako, anodaro Dr. Menolascino.

Pane flipside, kungogara, kusarara, kunyanyisa kunwa doro kana fodya, nguva refu yekushushikana kwakanyanya, kusava nezvikafu zvinovaka muviri, kana kuwana huremu / kufutisa zvinogona kukonzera HRV, anodaro Dr. Menolascino. (Nechekuita: Maitiro eKushandura Stress Kuve Simba Rakanaka)

Unokudiwa kutarisa kuchinja kwemoyo wako? Kwete, kwete hazvo. "Zvakanaka ruzivo kuziva, asi kana urikurovedza muviri uye pamwe uchigadzirisa hutano hwako, mikana HRV yako iri padanho repamusoro," anodaro Sanjiv Patel, MD, chiremba wezvemoyo pa MemorialCare Moyo & Vascular Institute kuOrange Coast Medical Center. muFountain Valley, CA.

Zvakadaro, zvinogona kubatsira kana iwe uchikurudzirwa nedata. Semuenzaniso, "kuva nedata rinowanikwa zviri nyore kunogona kuva chiyeuchidzo chinobatsira vatambi veCrossFit kuti vasanyanye kudzidzisa, kuti vabereki vadzikame pakati pevana vavo, kana maECO mumamiriro ekumanikidza ekufema," anodaro Dr. Menolascino.

Chinokosha ndechekuti kusiyanisa kwemutero wepamoyo chinongova chimbo chimwe chinobatsira kuyera hutano hwako, uye kana iwe watove wakapfeka tracker yeHRV-inokodzera, unofanirwa kutarisa nhamba yako. Kana HRV yako ikatanga kudzikira, ingave nguva yekuona chiremba, asi kana HRV yako ikatanga kuvandudza unoziva kuti uri kurarama zvakanaka.

Ongororo ye