Ixesha laMandla akho oQeqesho kunye neCardio yokulala okungcono!

Umxholo

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Ukwenza umthambo owaneleyo kwaye ukulala kubalulekile ekuzuzeni umzimba nengqondo esempilweni (jonga ukuba kwenzeka ntoni emzimbeni wakho xa ulele ubuthongo). Kwaye ukomelela kunye nokuncomana kwe-zzz kakuhle: Ukulala kukunika amandla okwenza umthambo kunye nokuzilolonga kukunceda ulale ngokuvakalayo, ngokwezifundo ezininzi. Kodwa, uninzi lwezi zifundo zijolise kwi-cardio endaweni yoqeqesho lokumelana-kude kube kutshanje.

Ukufumanisa ukuba ixesha lokuqina kwamandla lichaphazele njani umgangatho wokulala, abaphandi beYunivesithi yaseAppalachian bathathe inxaxheba batyelele ilebhu yabo kwimizuzu engama-30 yokuzilolonga ngeentsuku ezintathu ezahlukeneyo ngo-7 kusasa, ngo-1 emva kwemini, nangentsimbi yesi-7. Abantu babenxibe iitracker zokulala ebhedini. Iziphumo: Ngeentsuku ababesebenza ngazo, abathathi-nxaxheba bachitha ixesha elincinci bephaphile ubusuku bonke xa kuthelekiswa neentsuku ababengazilolongi ngazo. Kodwa nantsi apho ifumana umdla: Abantu balala phantse isiqingatha ixesha ukuba benze uqeqesho lwamandla kwi-7 ekuseni kunokuba i-1 p.m. okanye 7 p.m. "Ukuxhathisa umthambo kwandisa izinga lokuphumla kwentliziyo ekhokelela (okwexeshana) uxinzelelo lwegazi oluphezulu-ukwenza kube nzima ukuba ulale," utsho umbhali wophononongo uScott Collier, Ph.D.

Ukujija okungaqhelekanga: Xa abaphandi bejonga umgangatho wokulala, bafumana izifundo eziphakanyiswe ebusuku zilele ngakumbi! Ukuzivocavoca umzimba kunempembelelo yokufudumeza (kuyakufudumeza ngaphakathi-njengokuhlamba okufudumeleyo ngaphambi kokuba ulale), enokuthi ichaze ukuba kutheni izifundo zilala ngesandi xa zilala, utshilo uCollier. Ke, ngelixa kunokukuthatha ixesha elide ukuba ulale ukuba uphakamisa kamva emini, olu phononongo lucebisa ukuba ulale ngcono.

Ukuzivocavoca kwe-Aerobic, ngakolunye uhlangothi, kunciphisa ukuphumla kwentliziyo, ngoko ukwenza into yokuqala ngo-AM kuyilumko. (Zama le cardio workout ingcono kune-treadmill) Enyanisweni, ngokophando olwenziwa ngaphambili nguCollier neqela lakhe, "i-7 am lelona xesha lilungileyo lokuzilolonga ngenxa yokuba isusa iihomoni zoxinzelelo ekuqaleni kwemini eboleka ukulala okungcono ebusuku. "

Eyona nto iphambili: Ukuxhathisa umthambo okanye i-cardio-kulungile nanini na uyayenza. Kodwa ukuba unengxaki yokulala okanye ufuna ukutshintshela izinto phezulu, zama ukwenza i-cardio kusasa kunye noqeqesho lobunzima emva kwemini okanye ngorhatya, uCollier ucebisa.

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