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3.1

Maksimum formy - minimum wysiłku

Bądźmy szczerzy: siedzeniem na kanapie nie osiągniesz szczupłej, muskularnej sylwetki. Istnieją jednak pewne proste triki, które pozwolą Ci utrzymać ogólnie dobrą formę przy minimalnych nakładach pracy i energii. Wystarczy tylko, że nieco zmienisz swoje życie.

fot. Anetta 2014/shutterstock.com
Pilot skupia się dwa razy podczas lotu: w czasie startu i w czasie lądowania. Przez resztą czasu zastępuje go autopilot. Ty też możesz zautomatyzować banalne czynności i skoncentrować się na prawdziwych wyzwaniach. Oto 7 wartych natychmiastowego wprowadzenia w życia zmian, dzięki którym będziesz zdrowszy i mniej zestresowany.

1. Rano podkręć metabolizm

Zaraz po przebudzeniu chwyć za butelkę wody mineralnej. Według badania opisanego w "Journal of Clinical Endocrinology & Metabolism" wypicie wody zaraz po przebudzeniu pomaga spalać tłuszcz - pół litra wody przyspiesza metabolizm o 24% przez 90 minut. Przyda się, gdy na śniadanie zjesz za dużo sera.

Utrwal efekt: Naukowcy z Texas University stwierdzili, że ludzie piją dwa razy więcej, jeśli woda ma jakiś smak. "Dodaj plasterek cytryny lub ogórka do szklanki" – proponuje autor badania Joel Mitchell. I może lepiej kupuj wodę w szklanych butelkach - w plastikowych może być bisfenol A, związek chemiczny odpowiedzialny prawdopodobnie za podwyższony poziom cholesterolu.

2. Buduj mięśnie w przerwie

Oczywiście wolałbyś siedzieć przed komputerem i czytać o kolejnych sukcesach polskich piłkarzy. Ale kropla potu w czasie przerwy obiadowej będzie lepszą inwestycją. Według American College of Sports Medicine 30 minut ćwiczeń aerobowych 3 razy w tygodniu nie tylko pięknie zbuduje Twoje mięśnie, ale również pomoże chronić Cię przed osteoporozą i chorobami serca.

Utrwal efekt: Potrzebujesz motywacji? Zmień siłownię. Według badań psychologów z Duke University łatwiej ćwiczy się w nowym otoczeniu – samo miejsce działa jak sygnał do rozpoczęcia treningu. Naukowcy z Sheffield University stwierdzili, że po pięciu tygodniach regularnych ćwiczeń większość z nas nabiera zwyczaju chodzenia na siłownię na stałe.

3. Spalaj tłuszcz podczas snu

Kolejny nocny odcinek "Dr House'a"? Czemu nie! Pod warunkiem że dobrze prześpisz resztę nocy. "Już trzy noce kiepskiego snu mogą prowadzić do odkładania tłuszczu" – mówi prof. Diane Lauderdale z University of Chicago. Uczeni z University of Minnesota stwierdzili, że mężczyźni, którzy sypiają ponad 6,6 godzin dziennie, są 5 razy mniej narażeni na przedwczesną śmierć.

Utrwal efekt: Jeśli trudno Ci zasnąć przed północą, rano zacznij chodzić do sklepu po świeże bułki. Według Centrum Badania Światła w Nowym Jorku większe wystawienie na światło naturalne rano pomaga zasnąć 30 minut wcześniej, spać głębiej i poprawić możliwości umysłowe następnego dnia.

4. Jedz do syta i chudnij

Chcesz jeść i zbijać wagę? Jedz śniadania. Badania na University of Massachussets wykazały, że mężczyźni, którzy nie opuszczają porannych posiłków, 4,5 razy rzadziej mają otyłość brzuszną niż ci, którzy nie mają czasu jeść śniadań. Około godziny 10 przeciwnicy śniadań są już zazwyczaj tak głodni, że jedzą cokolwiek, najczęściej słodkie bułki.

Utrwal efekt: Zacznij niedzielę od przygotowania śniadania na zapas. Na przykład przygotuj sześć porcji hiszpańskiej tortilli. Tortilla ma dużo białka i może być przechowywana w pojemniku w lodówce, możesz ją podgrzać lub zjeść na zimno, jeśli zaśpisz i czas będzie Cię gonił. Po takim śniadaniu długo nie będziesz czuł się głodny.

5. Odpuść stanie w korkach

Według Stress Management Association 50% pracowników uważa, że najbardziej stresującą częścią dnia są dojazdy. Spróbuj tak zaplanować podróż do pracy, by zminimalizować stres. Rower, buty biegowe lub autobus – oto rozwiązania.

Utrwal efekt: Jazda rowerem lub bieganie do pracy wymaga trochę planowania – chyba że chcesz spotkać się z klientem w spodenkach z lycry. Trzymaj czyste ubrania w pracy, żebyś nie musiał dźwigać ich na plecach w czasie jazdy lub biegu. Jeśli Twoim jedynym wysiłkiem przed pracą jest przepychanie w zatłoczonym autobusie, ściągnij sobie parę gier na telefon. Badacze z University McGill odkryli, że zaabsorbowanie grą obniża poziom hormonu stresu o 17%.

6. Przechytrz wylew

Badania opublikowane w piśmie "Circulation" wykazały, że oponka na brzuchu zwiększa ryzyko wylewu. Zanim schudniesz, łykaj codziennie witaminę B complex. Szwajcarscy uczeni zaobserwowali, że mężczyźni biorący zestaw trzech witamin z grupy B mieli o 40% niższy poziom homocysteiny – substancji zwiększającej ryzyko wylewu.

Utrwal efekt: "Regularne zażywanie tabletek jest łatwiejsze, jeśli powiążesz to z codziennymi czynnościami – radzi Cynthia Rand z Johns Hopkins Center for Adherence Research. – Nie myj zębów, dopóki nie zjesz tabletki" – proponuje. Jeśli potrafisz wpleść zażywanie tabletek w codzienną rutynę, wkrótce stanie się to Twoją drugą naturą.

7. Pracuj krócej i popraw pamięć

Wg badania z 2009 roku długie godziny pracy mogą obniżyć sprawność umysłową i doprowadzić do kłopotów z pamięcią. Ale i tak ponad 30% pracowników siedzi w pracy aż do godz. 20, a to pora dnia, gdy jesteśmy najmniej wydajni. Czas zerwać łańcuchy przykuwające Cię do biurka.

Utrwal efekt: "Najważniejsze sprawy załatw na początku dnia pracy – radzi Jeffrey Mayer, autor "Zarządzania czasem dla opornych". – Każdego ranka spróbuj godzinę popracować w spokoju: nie zwracaj uwagi na e-maile ani telefony, to możesz załatwić później". Dzięki tej intensywnej godzinie nie będziesz musiał zostawać po godzinach.

I umów się z dziewczyną o godzinę wcześniej niż zwykle – łatwiej Ci będzie wyjść z roboty i utrwalisz ten nowy zwyczaj. Badacze z University of Michigan zauważyli, że jeśli jedno ze partnerów zaczyna prowadzić zdrowy tryb życia, drugie również zmienia złe nawyki.

MH 06/2011

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