Wi ɔl no se wi at de bit insay wan ritm. Bɔt yu no se di tɛm we yu at kin bit kin difrɛn frɔm wan smɔl sɛkɔn? Dis na sɔntin we wi nɔ kin no, bɔt i kin tɔk bɔku tin bɔt yu bɔdi in wɛlbɔdi. Tide wi de tɔk bɔt dis at rit vεryabiliti, ɔ `(Hat rεt vεryabiliti - HRV)`.
Fɔ tɔk am simpul wan, wetin na HRV?
I rili simpul. HRV na di sכm sכm chenj dεm na di tεm bitwin tu bit dεm na yu at. Dɛn chenj ya kin rili smɔl, dɛn kin chenj smɔl smɔl insay wan sɛkɔn. So wi nɔ go ebul fɔ no dis if wi nɔ gɛt spɛshal ikwipmɛnt.
Sɔm pipul kin tink se dis na at sik, ɔr ‘arithmia’. Bɔt nɔto so i bi. HRV na sɔntin we nɔmal fɔ de na wi bɔdi. Bɔt if dɛn chenj ya pasmak smɔl, nɔ gɛt natin fɔ du wit aw yu de blo (`Sinus Arrhythmia`), i kin bi sayn fɔ ɔda at sik. If na so i bi, i rili impɔtant fɔ go to yu dɔktɔ ɛn chɛk yu.
Aw dis kin wok? Di kɔnekshɔn bitwin di bren ɛn di at
Yu at nɔr de bit di sem rit we yu de slip, woke, gladi, ɔr frayd. I kin chenj in rit fɔ fit di tin we de apin. Wi nervɔs sistɛm de gi di at di kɔmand fɔ chenj in rit dis we.
Wi kɔl dis di Ɔtonomik Nɛvɔs Sistɛm. Dat min se, di sistɛm we de wok ɔtomɛtik wan, we wi nɔ gɛt kɔnshɛns kɔntrol. I gɛt tu men pat dɛn.
| Pat pan di nervɔs sistɛm | Wetin fɔ du (simpul) . |
|---|---|
| Sistɛm we gɛt sɔri-at | Dis na wetin de kɔntrol di "fayt-ɔ-flay" rispɔns. If denja ɔ fred, di bɔdi kin rɛdi insɛf bay we i de mek in at rit ɛn blɔd prɛshɔn go ɔp. |
| Parasimpatik sistɛm | Dis de kכntro di "Rεst-εn-Dayjεst" rεspכns. I de balans di akshɔn we di sistɛm we bin de bifo de du, i de mek di at rit slo, ɛn i de mek di bɔdi rilaks. |
Imajin se yu de waka na strit ɛn wantɛm wantɛm wan dɔg jomp ɔp. Yu bɔdi de shek, nɔto so? Na da tɛm de, yu ‘Sympathetic’ sistɛm de ɔn. Yu at de bit fast fast, ɛn adrenaline de pamp tru yu bɔdi fɔ rɛdi yu fɔ di tin we de apin. Dɔn, we di dɔg kɔmɔt, yu tek smɔl briz ɛn kol yu at. na da tεm de di ‘Parasympathetic’ sistεm de kik in. yu hat rεt de kam bak to nכmal. HRV na di mεzhɔ fכ aw dεn tu sistεm ya de wok fayn fayn wan in bεlε wit dεn wan dεm.
Wetin mek i fayn fɔ gɛt ay HRV?
HRV de sho aw yu bɔdi de adap fayn fayn wan to difrɛn tin dɛn.
Wan ay HRV valyu na jɛnɛral wan gud sayn. I min se yu bɔdi dɔn rɛdi fɔ bia wit difrɛn chenj dɛn (strɛs, ɛksesaiz) fayn fayn wan. Jɔs lɛk motoka we gɛt gud suspension, i kin izi fɔ drayv na ɛni rod. Dɛn kin se pipul dɛm wae gɛt ay HRV valyu nɔr kin strɛs ɛn gladi pasmak.
If yu gɛt smɔl HRV valyu , dat min se yu bɔdi de wok tranga wan smɔl fɔ bia wit di chenj dɛn we de apin. I min se di bɔdi in ebul fɔ adap nɔ bɔku. Di lɔw HRV valyu kin gɛt fɔ du wit tin dɛm lɛk dayabitis, ay blɔd prɛshɔn, at ritm disɔda, asma, wɔri, ɛn pwɛl hat.
Aw dɛn kin mɛzhɔ HRV?
Bikɔs dɛn chenj ya smɔl, dɛn nid spɛshal tin dɛn fɔ yuz.
- Di we aw dɛn de mɛn pipul dɛn: Di we we kɔrɛkt pas ɔl na fɔ no aw yu at de bit wit ilɛktrokardiogram, ɔ EKG . Yu dɔktɔ kin mek yu wɛr monita bak we de mɛzhɔ HRV ɔltɛm fɔ lɛk 24 awa so.
- Ɔda tin dɛn: Divays dɛn lɛk chɛst strap we atlet dɛn kin wɛr kin gi fayn fayn data.
- Fitnɛs Traka dɛn we dɛn kin wɛr na dɛn an: Pan ɔl we bɔku pipul dɛn kin yuz fitnɛs traka dɛn we dɛn kin wɛr na dɛn an fɔ no aw dɛn at de bit, bɔku tɛm di we aw dɛn kin fil nɔ kin du fɔ mɛzhɔ HRV kɔrɛkt wan.
So if yu want fɔ no gud gud wan wetin na yu HRV valyu, i bɛtɛ fɔ go to yu dɔktɔ.
Wetin wi kin du fɔ mek HRV bɛtɛ?
Yɛs, yu kin mek yu HRV bɛtɛ bay we yu chenj yu layf. Dis impɔtant fɔ ɔl tu di bɔdi ɛn maynd wɛlbɔdi.
- Tek kia ɔf yu bɔdi wɛlbɔdi:Ɛksesaiz ɔltɛm ɛn it tin dɛn we go mek yu gɛt wɛlbɔdi, fayn fɔ yu ɔl yu wɛlbɔdi ɛn yu at. Dis kin mek yu HRV bɔku bak.
- Tek kia ɔf yu maynd wɛl bɔdi: I impɔtant fɔ kɔntrol yu strɛs. Tin dɛn lɛk fɔ tink gud wan ɛn fɔ slip fayn kin ɛp. If yu gɛt tin dɛn lɛk fɔ wɔri ɔr pwɛl hat, fɔ mek dɛn trit yu fayn fayn wan kin mek yu HRV bɛtɛ bak.
- Bayofidbak trenin: Dis na spɛshal we. I min se yu fɔ tren yusɛf fɔ kɔntrol aw yu de blo, ɛn dis kin afɛkt yu at rit. Risach dɔn sho se dis kin ridyus strɛs ɛn mek HRV bɔku.
Bifo yu wɔri bɔt yu HRV valyu dɛm, mɛmba se dis na tin we rili kɔmpleks. Yu dɔktɔ na di bɛst pɔsin fɔ advays yu bɔt dis.
Dɔn, HRV na jɔs smɔl tin we de sho se yu gɛt wɛlbɔdi. E nɔr min se yu gɛt imejensi, bɔt e kin bi sayn fɔ yu wɛl bɔdi prɔblɛm ɔr tin wae de apin naw. So nɔ tink tumɔs bɔt am, ɛn tɔk to yu dɔktɔ bɔt am ɔltɛm.
Mɛsej we dɛn kin kɛr go na os
- HRV na nכmal, nכmal vεryushכn insay di tεm bitwin tu at bit.
- hεy HRV valyu jεnarali na sayn fכ gud hεlth εn di bכdi in gud adaptiv kapasiti.
- Di lɔw HRV valyu kin gɛt fɔ du wit strɛs ɛn mɛdikal kɔndishɔn lɛk dayabitis ɛn ay blɔd prɛshɔn.
- Yu kin impɔtant yu HRV mak bay we yu de liv fayn layf (ɛksɛsayz, it gud it, mɛnejɛmɛnt strɛs).
- Ɔltɛm, go to yu dɔktɔ fɔ di kɔrɛkt infɔmeshɔn ɛn advays bɔt yu HRV valyu dɛm. Nɔ abop pan data nɔmɔ frɔm divays dɛn we pɔsin kin wɛr.
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