Canjin Rawan Zuciya (HRV)

Menene HRV?

Canjin Haɗin Zuciya (HRV) shine jujjuyawar tazara tsakanin lokutan bugun zuciya. Idan bugun zuciyar ku yana bugun 60 a minti daya, ba ya bugun daidai sau ɗaya kowane daƙiƙa. Tazara ɗaya na iya zama 0.85 seconds, na gaba 1.15 seconds.

Wannan rashin bin ka'ida ba kuskure ba ne - alama ce ta lafiya, tsarin juyayi mai cin gashin kansa.Babban canji yana da kyau; ƙananan sauye-sauye yana nuna damuwa.

Yadda HealthKit ke Auna HRV

Apple Watch yana auna HRV ta amfani da SDNN (Standard Deviation of NN intervals) yayin lokutan bin diddigin (kamar zaman "Numfashi" ko "hankali") kuma lokaci-lokaci a bango.

• SDNN:Daidaitaccen awo na Apple Watch. Yana nuna bambancin gaba ɗaya.
• RMSSD:Sau da yawa wasu dandamali na motsa jiki (Whoop, Oura) ke amfani da su don farfadowa. Apple yana adana bayanan bugun-zuwa-buge don haka ƙa'idodin ɓangare na uku zasu iya ƙididdige RMSSD daga HealthKit.

Bayanan Kimiyya

"Gold Standard" na damuwa

Ana ɗaukar HRV a matsayin mafi daidaiton ma'aunin rashin cin zarafi na Tsarin Jijiya Mai Zaman Kanta (ANS), wanda ke sarrafa martaninmu na yaƙi-ko-tashi.

Samfurin Haɗin kai na Neurovisceral (Thayer)

Babban bincike na Dr. Julian Thayer ya danganta HRV kai tsaye zuwaprefrontal cortex aiki. *Babban HRV:Kwakwalwar prefrontal ("kwakwalwar zartarwa") tana cikin iko, tana kwantar da amygdala (cibiyar tsoro). Wannan yanayin yana da alaƙa da ƙa'idodin tunani, mai da hankali, da daidaitawa. *Ƙananan HRV:Cortex na prefrontal yana tafiya "offline," kuma martanin damuwa ya mamaye. Wannan yana da alaƙa da damuwa, kumburi, da rashin aikin fahimi.

"Sassanin bugun zuciya na iya zama wakili don 'haɗin kai tsaye' na hanyoyin kwakwalwar da ke jagorantar sarrafa ɗabi'a mai sassauƙa." - Thayer et al., Neuroscience & Biobehavioral Reviews, 2012

Overtraining & rigakafi

Bincike a cikin ilimin lissafi na wasanni ya nuna cewa raguwa mai mahimmanci a cikin HRV na asali yakan faru24-48 hours kafinfarkon bayyanar cututtuka na sanyi / mura, yana mai da shi tsarin gargadin wuri don tsarin rigakafi.

Muhimmancin asibiti

Fassarar Lambobinku

HRV mutum ne sosai. Kwatanta lambar ku da wasu ba shi da amfani. Dole ne ku kwatantanaku yauvs.tushen ku.

Abubuwan da ke Rage HRV (Bad)

• Barasa:Daya daga cikin mafi m suppressors na HRV. Za a iya rage HRV na dare da 20-50%.
• Abincin Latti:Cin abinci kusa da lokacin kwanta barci yana riƙe da aikin metabolism, yana ƙarfafa zuciya.
• Damuwa na kullum:Aiki ko damuwa na tunani yana sa tsarin tausayi yana aiki.
• Rashin ruwa:Yana rage girman jini, yana ƙaruwa da ciwon zuciya.

Abubuwan Da Ke Tada HRV (Mai Kyau)

• Aerobic Fitness:Zuciya mai ƙarfi tana bugun ƙasa sau da yawa kuma tana da ƙarin ɗaki don canzawa.
• Barci na yau da kullun:Matsakaicin lokacin kwanciya barci yana inganta rhythm na circadian da HRV.
• Resonance Numfashi:Sannu a hankali, numfashi mai juyi (numfashi 6/min) yana daidaita saurin zuciya tare da numfashi (RSA), yana haɓaka horarwar HRV na ɗan lokaci.

Shawarwari

Yadda Ake Amfani da HRV

1. Kalli Trend, Ba Lamba ba:Dubi matsakaicin kwanaki 7 ko kwanaki 30 a cikin app ɗin Lafiya.
2. Karatun safe shine Mabuɗin:Ka'idar "Hankali" akan Apple Watch yana tilasta karatun HRV. Ɗaukar minti 1 don yin numfashi kowace safiya yana haifar da daidaito, daidaitaccen tushe.
3. "Gwajin Barasa":Kula da HRV da safe bayan shan barasa vs. bushewar dare. Bambancin yawanci yana da tsauri da ilimi.

Magana

1. Thayer JF, et al. (2012) Meta-bincike na sauye-sauyen ƙwayar zuciya da kuma nazarin neuroimaging: abubuwan da ke faruwa ga sauye-sauyen zuciya a matsayin alamar damuwa da lafiya.Nazarin Kimiyyar Jijiya & Halittar Halitta, 36 (2), 747-756.
2. Shaffer F, Ginsberg JP. (2017) Bayanin Ma'aunin Canjin Canjin Zuciya da Ka'idoji.Iyaka a Kiwon Lafiyar Jama'a, 5:258.
3. Plews DJ, et al. (2013) Canjin bugun zuciya a cikin fitattun jaruman triathletes, shin bambancin bambancin shine mabuɗin horo mai inganci? Bita na tsari.Magungunan Wasanni, 43 (9), 775-791.
4. Altini M. (2020) Ƙarshen Jagora ga Canjin Rate Zuciya (HRV).