How to become a master energy management
1, Why do we need energy management
found that energy levels in adults after the age of 30 is decreasing year by year on medicine.
For example, the human brain has an organization called the hippocampus, which is responsible for our short-term memory. After a 30-year-old, every other year, the hippocampus to shrink 0.5%, which is why many older people memory will decline.
However, career, family and personal demands on you but it is growing.
2, pyramid model of energy management
The first is the physical layer, the lowest level of the pyramid. Because medical discoveries, good physical fitness, especially heart and lung capacity particularly prominent people, the brain's blood supply, oxygen, for sugar will be better. So the efficiency of the brain is also high, long hours of work are less likely to fatigue.
So good physical foundation is energetic, physical and our health, exercise habits, dietary choices, the quality of sleep have a relationship.
The second layer of the pyramid model - emotions. Now psychology has a lot to prove, the mood of the people's memory, cognition, decision-making has an impact, a positive mood is to protect the energy output.
The third layer pyramid model - attention. Attention will allow us to have an effective energy output, creating effective results. Attention is the most important resource we have is capable of self-control.
The top of the pyramid model - a sense of significance. A sense of meaning is alive highest pursuit, is driving the underlying logic of our work, is the operating system of life, it is the ultimate source of energy. So Nietzsche says, "know the meaning of life, to be able to endure everything."
In summary, good energy = plenty of physical fitness a positive mood + + + ready to focus the attention of a clear sense of meaning.
3, how to design the best sports program
fitness is what determines it? In addition to our genetic, it is exercise, diet, sleep disorders and these four areas.
Movement of people have more energy.
Because when people exercise, oxygen consumption and energy consumption is a significant increase in blood flow faster, the body secrete large amounts of hormones, such as adrenaline and growth hormone. In this process, to provide adequate oxygen and nutrients to the brain, and remove metabolic waste. Life is not static, life is movement.
Right amount of exercise in the end is how much?
Adults, at least 150 minutes of moderate-intensity aerobic exercise, which is a week and a half hours a day, five days a week. If you want to achieve optimal health outcomes, we need 300 minutes, which is an hour a day, five days a week.
Moderate intensity is 60% -70% of your maximum heart rate, maximum heart rate is to subtract your age from 220.
Develop exercise habits: First, find a suitable sports; second, to set specific targets and to establish a feedback mechanism; Third, learn to use pieces of time they must attack to exercise.
High intensity interval training is good for three months of the hippocampus increased, memory strengthening.
4, eat right, will not be tired
* frequent meals, three meals a change to five tons. *
Breakfast, do not eat too much, eat high protein and high fiber-based foods;
10:00 -11 points, you can eat a handful of nuts or a small dish of fruit;
lunch, eat a full 67 minutes, eat a lot vegetables or high-quality protein such as chicken, fish;
15:00 -4 points, plus meal snacks, such as blueberries, strawberries or nuts;
dinner can be relatively eat some carbohydrates such as cereal grains.
* Eat low-sugar, high-nutrition food quality index. *
Nutritious foods contain a share divided by the share of calories contained in food, is its nutritional quality index NQI. Select food NQI greater than 2.
Several principles:
fresh fruits and vegetables, NQI index is very high;
the highest NQI index foods, dark blue vegetables, like spinach, broccoli, sesame vegetables;
processed food, especially cookies, chips a class the NQI index is very low;
rice, flour, sweets are all basically calorie, low nutrient content, NQI index is relatively low, to eat as much as possible.
NQI method of calculating the value: with carbohydrates and protein percentages are divided by this value is relatively close to this value NQI food.
Drink plenty of water, let the body fully hydrated.
Because the human body is 70% composed of water, the brain is as high as 80%. Many people think that when you are tired, are not really tired, but physical fatigue caused by lack of water.
Within drink four cups of coffee a day is no problem, it is recommended that if you drink coffee, it is best to drink black coffee, or milk, it is best not to sugar.
Coke, you can drink Diet Coke or Coke Zero, which is sugar-free cola.
5, sleep well, you can improve decision-making level
for most people, I want to be a genius to be an expert to get enough sleep. This is to keep a secret energetic. From a physiological point of view, people sleep, the body is actually an active process of repair.
The National Sleep Foundation, based on the consensus of many experts, the recommended adult daily sleep time is 7-9 hours.
In medicine there are five different sleep cycles, respectively, of falling asleep, light sleep, deep sleep period, deep sleep and rapid eye movement.
Good people sleep, sleep period accounts for only 5% of the time;
light sleep is when we just go to sleep, probably accounting for 50% of the total sleep time. This stage can easily be awakened.
Sleeping period and the deep sleep collectively known as deep sleep. The main sleeping period is a transitional role, accounting for about 7% of sleep time.
Deep sleep for about 15% of sleep time, which is a major part of our energy recovery during sleep, is characterized not easy to wake up.
The last stage of sleep called rapid eye movement, a period known as paradoxical sleep. Typically accounts for 20% of sleep time. This phase has a very important role in the consolidation of the brain's learning and memory functions. This stage is wake up, then most people will think is just a dream.
A complete sleep cycle lasts about 90-120 minutes of time. And one night we will go through four or five cycles, total sleep 6-9 hours.
Cognitive behavioral therapy - do not go to bed all right
all right do not go to bed, outdoor activities and more, before going to bed to prepare carefully and wine snore.
Do not go to bed right: that is to establish a conditioned reflex between bed and sleep. You need to remind ourselves, if not feel tired, do not go to bed, bed time should not exceed 20 minutes. If you find 20 minutes to lie down also still conscious, then you should get up and leave the bedroom, relax. As long as you do not feel tired, not ready to go to bed, you should not go back to bed. If you go back in bed, unable to sleep or 20 minutes, then repeat the above action. In addition, you have to set the alarm, wake up every day at the same time his own, including weekends. He woke up later and do not stay in bed, must be up.
Multi-activity outdoor: outdoor activities during the day in the sun, allowing the pineal gland to produce more melatonin, secreted at night time, let us be able to sleep better.
Before going to bed to prepare: First, let's state the room kept dark, an hour before bedtime Do not look at the mobile phone, computer and other displays; Second, to reduce core body temperature of the human body, the human core body temperature drops can induce drowsiness, may bath, feet, or lower the temperature of the bedroom; third, increase white noise; fourth, enters the brain fatigue, an voluminous nightstand.
Note wine and snoring: Research found that alcohol can make people really quickly into the light sleep, but it would disrupt the people's deep sleep and REM sleep. In addition to paying particular attention to sleep apnea syndrome, if severe snoring at night, especially during snoring snoring pauses for a long time, if more than five seconds, then wake up the next morning to find themselves dizzy, did not seem to wake up the same With these symptoms, they should be highly suspected is not got the sleep apnea syndrome.
6, how to defeat these diseases will spend
three things prevention of back neck pain: first, maintaining a correct posture, head computer, rather than to look down at the computer; waist can not be suspended or curved, can put a back waist cushion, naturally head on a cushion; second, to maintain normal body weight, and the third, to exercise the back muscles, increase strength and flexibility. Recommended m word operation.
Metabolic diseases: metabolic disorders due to pathological conditions of protein, fat, carbohydrates and other substances caused by the most common reason is "eat less hyperactivity." Frequent meals, eat liter low glycemic index foods, eating high NQI index foods, daily exercise, bigger dose intermittent movement, are a good way of prevention.
Emphasis on gastrointestinal diseases: prevention of hemorrhoids, the most common way is to exercise regularly, eat crude fiber foods, such as leafy vegetables. Stomach workplace There are two major reasons:
1. HP Helicobacter pylori infection leads to chronic gastritis, and gastric ulcers;
improper 2. diet, stress due to acute gastroenteritis.
HP has two characteristics, namely, highly contagious, can be transmitted through saliva; second, cause cancer. If you have an upset stomach symptoms, such as stomach pain, bloating, acid reflux, belching, HP must do the inspections.
7, control mood, ease anxiety
three laws related to emotions:
1. The human brain can only primarily a mood in a period of time;
2. compared to positive emotions, the human brain more prone to negative emotions;
3. people can to control their emotions through self-training.
"Our ratio of positive emotions and negative emotions every day is greater than 3: 1, in order to maintain the positive cycle of positive emotions" - American psychologist Barbara
Hot Start Exercise:
1. breathing exercises;
2. feel your heartbeat ;
3. recall you thankful for something;
4. improvement and think you deserve something to celebrate;
5. think of your three goals.
How to relieve anxiety:
the anxiety of experience in fact is what we often say that the worry or fear, uncertainty and danger for us is a normal reaction. Both methods can alleviate this condition, one relaxation breathing exercises, the second is emotional labeling, from the perspective of a spectator observing it, and the third is the anxiety of things written down and countermeasures listed.
8, energy efficient use of your
human brain has two types of output:
The first is called transactional or output to cope with nature;
second is the output systematic and creative.
The first output value is relatively low, while the second type is a lasting, long-term value of output. So, if you want to increase your output, the key is to focus on this creative energy, the systematic output.
So you have three methods of concentration:
1. Set clear goals as possible;
2. Give your brain plus a plug-in, the real-time information to clean out the debris, credited to a specific place to do follow-up treatment -Wunderlist;
3. The best time to leave the most important thing that you need to lock some time each day, with some sense of ritual heart sprint into the state of flow, specializing in complex and difficult. You need to look closely at their own period of time which is the most efficient, this time left to put the most important thing.
Finally, a person's energy output is not linear continuous, but pulsed sprint style. It is able to focus your energy though, but it will not last too long, usually 45 minutes.
Find meaning in your
life meaning lies in serving others with their director. You can ask yourself four questions:
1. What I good at? It refers to a really good teacher can give someone else the degree;
2. I will do this thing who is serving?
3. What he got was from my service?
4. My service can make him any different?
Zweig said: "The biggest lucky one's life than in the middle of his life, in the prime of life when he found his mission."
So, if you find your favorite, good and others needed three intersection in the middle of something, it is likely that your mission, which is the source of your sense of meaning.
9, give you a list of actions
the morning seven things:
1. Subsequent to the eyes, on the bed to do some simple activities, including hands rubbing the face, combing their hair, do simple stretching. Meanwhile, the recall last night what kind of dream, inspire your own subconscious.
2. Take a minute to fold the quilt, make his bed. Two advantages, first, it gives you a hint of psychological form, I was almost done one thing, you can achieve one thing, and second, you will be very neatly to work and live every day.
3. Drink a large glass of warm water, about 600ml.
4. they are not commonly used in hand to brush your teeth, standing on one foot, you can help activate the brain areas not commonly used.
5. emotional hot start practicing.
6. On the phone the most important three goals down today, and imagine the scene after completion;
7. Prepare relatively healthy, high nutrient content but low-calorie breakfast, such as whole-grain cereals, nuts, blueberries and yogurt mixed together, or put a lot of fresh vegetables, fruits labeled as juice, milk or fight. Small bun, high-calorie foods like bread.
Workday:
1. the way to work, carefully planned implementation of the most important three things;
2. The most important thing from the beginning, a cycle of 45 minutes interval 5-10 minute break;
3. a conscious choice to lunch, as eat a lot of vegetables, a bowl full of vegetables, then eat some protein, such as chicken breast or fish, and finally did not eat it, and then add some carbohydrates.
4. Each 45 minutes into the circulation, will not have to think what they need to do, you can just focus on doing.
5. Replay goal before work is not completed.
Bedtime seven things:
1. Take a few minutes to do a meditation, let yourself calm down;
2. with hot water a foot;
3. the water the next morning ready to drink;
4. Recalls yourself today the three objectives are not completed;
5. take the time to look at the schedule, take a look at is not the most important practice is spent on the most important thing;
6. the next day to make a simple calendar the preparation, to see if there are some things to note;
7. himself to look at the books on the bed, go to bed a few minutes to read the book, then go to bed.
Two Reminder:
1. Like chicken can practice in the gym out of the same, energy can continue to improve through appropriate training;
2. the habit of not one or two days can develop, and you can get from their most comfortable place start, starting from a small point, the establishment of a virtuous circle.