Ehe, Workout-Yakakonzera Kutya Kurwisa Chinhu Chaicho Chaicho

Zvemukati

• Kutya Kunotyisa: Iwo Basics
• Chii chinokonzera Exercise -Kukonzera Kutya Kurwisa?
• Kune Kumwe Kuekisesaiza Kunowedzera Zvinotyisa Pane Zvimwe?
• Chii Chaunofanira Kuita Kana Iwe Uchiita Kunze Uye Uine Panic Attack
• Maitiro ekudzivirira Workout-Induced Panic Attacks
• Ongororo ye

Hapana chimwe chinonakidza kupfuura kumhanya kwakanaka apo iko kusimbiswa kwema endorphins kunoita kuti unzwe kunge uri pamusoro penyika.

Nekudaro, kune vamwe vanhu, iyo Workout yakakwirira inogona kunzwa zvine njodzi kumusoro. Panzvimbo pekumhanya-mhanya kwehupenyu, kunzwa kwekushushikana kwakanyanya kunogona kutevera kuneta kwakasimba, zvichikonzera kuora mwoyo zviratidzo zvakadai sekurwadziwa kwemoyo, dzungu, uye kutya kukuru.

Hongu, kutya kwekutyisa, uye kunogona kuodza moyo zvachose, anodaro Eva Ritvo, MD, chiremba wepfungwa weMiami-zvakanyanya zvekuti vanhu vangatovhiringidza zviratidzo izvi zvinokanganisa neiya yekurwadziwa kwemoyo.

Izvi zvinonzwika sezvinyatsozivikanwa here? Verenga pamusoro kuti uwane rumwe ruzivo rwekuti nei kurovedzwa-kunokonzerwa nekuvhunduka kunogona kuitika, zvavanonzwa senge, uye zvekuita kana iwe uchifunga kuti uri panjodzi.

Kutya Kunotyisa: Iwo Basics

Kuti unzwisise kuti Workout-induced panic attack inoitika sei, zvinobatsira kupenda mufananidzo wezvinoitika mumuviri wako panguva yenguva dzose kutya kwekutya.

“Kuvhundutsa imamiriro ezvinhu okunyanduka kwakanyanyisa kusingaenderani nemamiriro acho ezvinhu, uye kazhinji kunonzwa kusingafadzi zvikuru,” anodaro Dr. Ritvo.

Kutya kwekutya kunotanga mukati mechikamu chehuropi chinonzi amygdala, iyo inonzi "nzvimbo yekutya" uye inoita chinzvimbo chakakosha mukupindura kwako kumatambudziko, sekureva kwaAshwini Nadkarni, MD, anoshanda pamwezve wepfungwa paHarvard Medical School. "Chero nguva yaunotarisana nerumwe rudzi rwekutya-kukurudzira kukurudzira, uropi hwako hunotora ruzivo rwekunzwa kubva kune iyo tyisidziro inosimudzira (semuenzaniso, inogona kunge iri yekuona, kubata, kana mune yekurovedza muviri, kunzwa kwemuviri) uye kuendesa kune amygdala, "anodaro.

Kamwe amygdala inotungidzwa, inotanga kubuda kwezviitiko mukati memuviri, anodaro Dr. Nadkarni. Izvi zvinowanzoita hurongwa hwetsitsi hwetsinga (iyo inokonzera kurwa kwemuviri kana kupindura kwendege) uye inokonzera kusunungurwa kwehuwandu hwakawanda hweadrenaline. Izvi, zvakare, zvinowanzo gadzira zviratidzo zvekutaura kwekuvhunduka kurira: kurova, kurovera kana kukurumidza kurova kwemoyo, kudikitira, kudedera kana kuzunza, kufema kwekufema, kurwadziwa pachipfuva, nezvimwe.

Chii chinokonzera Exercise -Kukonzera Kutya Kurwisa?

Pane zvinhu zvishoma zvakasiyana zvinotamba kana uri kuita maekisesaizi-enduced panic attack vs.

Kune kutanga, kuwandisa kwelactic acid inogona kuve chimwe chezvikonzero zvikuru zvekurwisa, anodaro Dr. Ritvo. ICYDK, lactic acid chinhu chinogadzirwa nemuviri wako panguva yekushanda kwakanyanya.Iwe unogona kufunga nezvazvo sechikonzero chiri shure kwemaronda ako anorwadza, asi iyo kuvaka-up yeiyo lactic acid inokanganisa uropi hwako futi. Vamwe vanhu vanonetseka kubvisa lactic acid kubva muhuropi hwavo kupfuura vamwe, anodaro Dr. Ritvo. Sezvo iyi asidi inovaka, inogona kukonzera kuti amygdala iwedzere-moto, pakupedzisira inotungamirira kukutya kwekutya.

"Kana iwe uchifema nekukurumidza kana hyperventilate, inokonzeresa shanduko mumatanho ako ekabhoni dhayokisaidhi neoksijeni muropa rako," anotsanangura Dr. Nadkarni. "Izvi, zvakare, zvinokonzeresa tsinga dzeropa dzehuropi kudzikira uye lactic acid inovaka muuropi. Iko kunzwisisika kweamygdala kune iyi acidity (kana 'over-firing') chikamu chezvinoita kuti vamwe vanhu vawedzere kutya."

Zvakare, kukwidziridzwa kwemoyo uye yekufema (izvo zvese zvakafanana nekurovedza muviri) zvese zvinokonzera kuburitswa kwecortisol, iro remuviri kushushikana kemikari, anodaro Dr. Ritvo. Kune vamwe vanhu, inodhita-mune yako Workout performance; kune vamwe, iyo cortisol inogona kutungamira mukuwedzera kudikitira uye kutarisisa kutarisa, uko kunogona kupisa manzwiro e hyperarousal nekuvhunduka.

Dr. Nadkarni vanozviputsa:

"Pakati pezviratidzo zvekuvhunduka kurwara kufema zvisina kudzika, moyo unomhanya, kudikitira maoko emichindwe uye kunzwa kuti uri kuita chiitiko chekunze-uyezve zvinoitika kuti kana uchirovedza muviri, kurova kwemoyo wako kunoenda kumusoro, unofema nekukurumidza, uye unodikitira.

Izvi, zvechokwadi, zvakajairika. Asi kana iwe uine kunetseka kana, pane imwe nguva isina kujairika, nyatsoteerera kana zvakawandisa kutarisa padanho remuviri wako rekumutsa, unogona kuturikira zvisizvo maitiro emuviri wako pakuita maekisesaizi, uye kutya kwekutya kunogona kukonzeresa. Kana iwe ukazonzwa kutya kunzwa nenzira iyi zvakare, kutya kwekuvhunduka kweramangwana ndiko kunouya pamwe chete kutsanangura chirwere chekutya. "

Ashwini Nadkarni, M.D.

Ndiani ari panjodzi yekurovedza muviri-inosimudzira kutyisa kurwisa? Hazvigoneki kuti chero munhu upi zvake avhunduke mukirasi yekutenderera; vanhu vane kushushikana kwakadzika kana kuvhunduka kusagadzikana (kungave kuongororwa kana neimwe nzira) vanowanzoita kuve nekurovedzwa-kunokonzerwa nekuvhunduka, anodaro Dr. Nadkarni. Ongororo yakaitwa inoratidza kuti vanhu vane panic disorder vane genetically sensitive kufemesa carbon dioxide izvo zvinoita kuti muuropi muwedzere acidity,” anodaro. "Lactate inogara ichiburitswa uye icheneswa muuropi - kunyangwe kana ukasabatwa uine chero chirwere chemafungire - asi maitiro ekuzvibereka nekuzviunganidza anogona kuwedzera tsika yemumwe munhu yekuvhunduka zvakanyanya uye njodzi yekuvhunduka." kurwiswa panguva yekushanda. "

Kune Kumwe Kuekisesaiza Kunowedzera Zvinotyisa Pane Zvimwe?

Nepo kumhanya kana Zumba kirasi kungave kunetseka-kununura kune vamwe vanhu, maekisesaizi eerobic senge aya anogona kazhinji kukonzera kutyisidzira kune varwere vane panic disorder, anodaro Dr. Nadkarni.

Aerobic (kana cardio) kurovedza muviri, nemasikirwo, kunoshandisa okisijeni yakawanda. (Izwi rekuti "aerobic" pacharo rinoreva "kuda oxygen.") Muviri wako unomanikidzwa kutenderera ropa nekukurumidza kuti uwane oxygen mumhasuru dzako, izvo zvinokwidza kurova kwemoyo wako uye zvinoraira kuti iwe utore nekukurumidza uye nekufema kwakadzama. Nekuti izvi zvinhu zviviri zvinowedzera cortisol mumuviri uye zvinokonzeresa hyperarousal, kurovedza muviri kweaerobic kunogona kuita mukana wekuvhunduka kukunda, toti, inononoka kurema kusimudza chikamu kana barre kirasi, iyo isingasimudzi moyo wako uye mwero wekufema zvakanyanya.

Zvakakosha kucherechedza, zvakadaro, kuti iko kurovedza pachako hakukonzeri mhosva; izvi zvese nezvekuti muviri wako uri kupindura sei kuzviitwa.

"Kumwe kurova kwemoyo handiko kunokonzeresa kutya, asi asi, kuti munhu anodudzira sei chiitiko chavo chemuviri panguva yekurovedza muviri."

Dr. Nadkarni

Uye, nekufamba kwenguva, kuita zvenguva dzose cardio kurovedza muviri kunogona chaizvo batsira.Tsvakurudzo itsva yakatarisa migumisiro ye aerobic exercise pamusoro pezviratidzo zvekuzvidya mwoyo kune varwere vane panic disorder (PD), uye yakaona kuti aerobic exercise inokonzera kuwedzera kwakanyanya mukuzvidya mwoyo-asi kuti zvishoma nezvishoma maitiro ekuita maitiro e-aerobic anokurudzira kuderedzwa kwehuwandu hwekuzvidya mwoyo, maererano neongororo ichangoburwa yakabudiswa nejenari Clinical Practice & Epidemiology muMental Health. Sei? Izvo zvinodzoka kune iyo lactic acid kuvaka-up: "Zvinofungidzirwa kuti kurovedza muviri kunogona kudzora kushushikana nekuvandudza kugona kwehuropi kudzivirira lactic acid kuunganidza," anodaro Dr. Nadkarni.

Saka kana iwe ukanyatsogadzirisa nzira yako kuita cardio kurovedza muviri uye uchizviita nguva dzose, zvinogona kubatsira kudzikisira kushushikana kwese (mukuwedzera kunatsiridza hutano hwemwoyo uye kudzikisa zviratidzo zvekushushikana mune vamwe vatori vechikamu, sekureva kwekudzidza). (Uchapupu: Sei Mumwe Mukadzi Akashandisa Fitness Kukunda Kushushikana Kwake Dambudziko)

Chii Chaunofanira Kuita Kana Iwe Uchiita Kunze Uye Uine Panic Attack

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchityisidzira uchiratidzira, pane zvinhu zvishoma zvaunogona kuita kuti ubatsire kuzvidzikamisa iwe pasi, sekureva kwaDr. Ritvo:

• Mira kurovedza muviri uye ona kana uchigona kunonoka kurova kwemoyo wako pasi.
• Edza zviitwa zvekufema zvakadzika [pasi].
• Kana uri kushanda mukati, wana mhepo yakachena (kana zvichiita).
• Tora mvura inodziya kana kugeza, kana uine imwe inosvikika.
• Kutaura kana kufonera shamwari kazhinji kunoderedza kunetseka.
• Zvinogona kunzwa zvakanaka kutambanudza kana kurara pasi kusvikira kushushikana kwadzikira.

Edza izvi zviviri zvekufema zvinokurudzirwa naDr. Ritvo kuti uderedze kushushikana:

4-7-8 nzira yekufema: Inhale zvishoma nezvishoma kwemana kuverenga, bata zvinomwe kuverenga, wobva waburitsa mweya zvisere kuverenga.

Bhokisi nzira yekufema: Kufemera pazviverengero zvina, bata zviverengero zvina, femera pamusoro pezviverengero zvina, wozombomira kwezviverengero zvina usati wafemera zvakare.

Kana iwe ukapenga kunze kwekudzora panguva yekurovedza muviri kwechangopfuura, rako rakanyanya kubheja ((iwe wakarifungidzira!) Kuti uone chiremba wako. Dr. Ritvo vanopa zano kutaura nachiremba wako nezve bhuka nguva yekuonana nachiremba wepfungwa sezvo idzi nyanzvi dzakadzidziswa dzinogona kukupa mishonga yekubatsira avo vanotambura nekufunganya kunopedza simba kana kukubatsira kutsvaga nzira dzekuzvigadzirisa. (PS Waizviziva here kuti kune matani ekurapa maapplication izvozvi?)

Maitiro ekudzivirira Workout-Induced Panic Attacks

Paunenge uchida kudzoka mukuchinja-chinja kwezvinhu, zvinobatsira kuziva kuti muviri wako unogona kushivirira zvakadini maekisesaizi kuitira kuti usatanga kuvhunduka, anodaro Dr. Ritvo.

Kudzidzira sePilates kana iyo yoga kunogona kubatsira chaizvo sezvo ivo vachibatanidza kufema pamwe nekufamba uye kunobatsira iwe kuti utarise kutora kwenguva refu, inononoka kufema. Inobvumirawo nguva dzekuzorora pakati peanoshanda poses, izvo zvinozopedzisira zvabvumira moyo wako uye kufema mwero kudzikira. (Inoenderana: Nyaya yeCamer, Yakaderera Kunyanya Kushanda)

Asi sezvo kushandisa mwoyo wako kwakakosha, haugone kusvetuka cardio zvachose. Dr. Ritvo vanokurudzira kushanda uchidzokera kune mamwe maekisesaizi e-aerobic. Kufamba nekukurumidza ndiyo nzvimbo yakanaka kutanga, sezvo uchigona kunonoka kana kumira kana iwe uchinzwa moyo wako uchimhanya zvakanyanya, anodaro. (Edza iyi yekudzidzira yekudzidzira uine mashoma mabutiro maitiro akakandwa mukati.)

Nguva yakareba, kuita mamwe maitiro (sekutambanudza uye kuita kufema kurovedza muviri) nguva dzose kunogona kubatsira kuchengetedza kutya. "Kutya kwekutya kuri kuzadza hurongwa hwekunzwira tsitsi," anodaro Dr. Ritvo. "Chero chipi zvacho chaungaita kusimbisa divi rakatarisana nehurongwa hwako hwemitsipa hunogona kubatsira mukudzivirira kutyisidzira mune ramangwana."

"Kuvhunduka kurwisa kuri kuzadza tsinga dzinonzwira tsitsi. Chero chinhu chaunogona kuita kusimbisa divi rakatarisana nehurongwa hwako hwemitsipa hunogona kubatsira mukudzivirira kutyisidzira munguva yemberi."

Eva Ritvo, M.D.

Kuchengeta mumwe munhu, kunzwa kushamwaridzana nevamwe, kuzorora pakurumwa nekudya, kuzorora (kunogona kunge kuri kurara zvakanaka husiku hwega hwega, kurara, kuwana masaja, kugeza zvinodziya kana kugeza, nezvimwewo), kutora mvura mashoma mashoma anononoka kufema, kufungisisa, uye kuteerera tepi yekuzorora kana mimhanzi yakapfava zvese zvinoshanda zvinobatsira kusimudzira parasympathetic parutivi rwehurongwa hwemitsipa, anodaro Dr. Ritvo.

"Ita zvinhu izvi nguva nenguva kuti huta hwako hudzokere kuhutano hwakanaka," anodaro. "Vazhinji vedu tinowandirwa uye tinogara mukushushikana. Izvi zvinoita kuti titadze kuvhunduka kubva kune chero chinhu chatinogona kuita."

Ongororo ye