Isikhathi Ukuqeqeshwa Amandla Akho kanye Cardio for Ukulala Okungcono!

-Delile

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Ukuzivocavoca umzimba ngokwanele futhi ukulala kuyisihluthulelo sokushaya umzimba nengqondo enempilo (hlola ukuthi kwenzekani emzimbeni wakho lapho ulele ubuthongo). Futhi ukuqina nokuqina kwe-zzz kuyancomana kahle: Ukulala kukunikeza amandla okuzivocavoca nokuzivocavoca kukusiza ukuthi ulale kahle, ngokwezifundo eziningi. Kodwa, iningi lalezo zifundo zigxile ku-cardio esikhundleni sokuqeqeshwa kokumelana-kuze kube muva nje.

Ukuthola ukuthi isikhathi sokusebenza kwamandla sithinte kanjani ikhwalithi yokulala, abacwaningi be-Appalachian State University babe nababambiqhaza bavakashele ilebhu yabo ukuzivocavoca imizuzu engama-30 ngezinsuku ezintathu ezihlukene ngo-7 ekuseni, ngo-1 ntambama nango-7 ntambama. Abantu bagqoke ama-trackers okulala embhedeni. Imiphumela: Ngezinsuku abasebenze ngazo, ababambiqhaza bachitha isikhathi esincane bephapheme ubusuku bonke uma kuqhathaniswa nezinsuku abangazivocavoca ngazo. Kepha nakhu lapho kuthakazelisa khona: Abantu balala cishe uhhafu isikhathi uma bezilolongela amandla ngo-7 ekuseni kune-1 ntambama noma ngo-7 p.m. "Ukumelana nokuzivocavoca umzimba kwandisa ukuphumula kwenhliziyo okuholela (okwesikhashana) ekukhuphukeni kwengcindezi yegazi okwenza kube nzima kakhulu ukulala," kusho umlobi ocwaningayo uScott Collier, Ph.D.

Ukusonteka okuyinqaba: Lapho abacwaningi bebheka izinga lokulala, bathola izihloko eziphakamisa ikhanda ebusuku zilala kamnandi kakhulu! "Ukuzivocavoca umzimba kunomthelela oshisayo (kuyakufudumeza ngaphakathi-njengokugeza okufudumele ngaphambi kokulala), okungachaza ukuthi kungani abantu belala bezwakala kahle lapho belele," kusho uCollier. Ngakho-ke, yize kungakuthatha isikhathi eside ukulala uma uphakama ngokuhamba kosuku, lolu cwaningo lukhombisa ukuthi uzolala kangcono.

Ukuvivinya umzimba nge-aerobic, ngakolunye uhlangothi, kunciphisa ukuphumula kwenhliziyo, ngakho-ke ukukwenza okokuqala ekuseni kuyinto ehlakaniphile. (Zama lokhu kuzivocavoca kwe-cardio okungcono kune-treadmill) Eqinisweni, ngokocwaningo olwenziwa ngaphambilini ngu-Collier nethimba lakhe, "i-7am iyisikhathi esingcono kakhulu sokuzivocavoca umzimba ngoba isusa ama-hormone okucindezeleka ekuqaleni kosuku okunikeza umuntu ukulala okungcono ebusuku. "

Okubalulekile: Ukumelana nokuzivocavoca umzimba noma i-cardio-kuhle noma kunini uyakwenza. Kepha uma unenkinga yokulala noma ufuna ukushintsha izinto, zama ukwenza i-cardio ekuseni nokuqeqeshwa kwesisindo ntambama noma kusihlwa, kusho uCollier.

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