Khulisa Ukuqeqeshwa Kwakho Ukulandela Isiqu Sakho Somuntu siqu
Asikho isikhathi esiphelele sonke sokuqeqesha ngoba kuxhomeke ekuguqukeni komuntu siqu. Noma kunjalo, kunezici ezifanele ukucabangela lokho ezingakusiza ukwandisa umkhiqizo wakho kungakhathaliseki ukuqeqeshwa kwesisindo, i-cardio, noma yini ephakathi.
Ngaphandle kwezimo zesikhashana ekuphileni kwethu kwansuku zonke, ukucabangela okuyinhloko ukuthi "iwashi lakho lomzimba" lisebenza kanjani, nokuthi lokhu kuthinta kanjani amahomoni akho kanye namanye amakhemikhali omzimba onenjongo phezu kwemisebenzi yemisebenzi yansuku zonke.
Abaningi bethu banemisebenzi eya 9 ukuya ku-5 futhi sisebenza izikhathi zethu zokuqeqesha kulowo hlelo. Abanye abantu bathanda ukuzivocavoca ekuseni, kuyilapho abanye bezizwa bekhululekile ukuzivocavoca ntambama noma kusihlwa. Kule ndaba, ukuqeqeshwa isisindo kanye nokwakhiwa komzimba akufani kakhulu neminye imisebenzi eqinile, okuningi kwalokho engikubhala lapha kusebenza ekusebenzeni ngokomzimba jikelele kanye nasekuqeqesheni isisindo ngokuqondile.
Qonda i-Clock Body yakho
Mhlawumbe usuzwile inkulumo ethi: "Ngingumuntu obusasa," noma mhlawumbe kaningi: "Angiyena umuntu ekuseni." Nakuba kubonakala sengathi kungenzeka ukuqeqesha umzimba ukuba usebenze ngokuphumelelayo ezindaweni ezihlukahlukene zesikhathi sasemini, abaningi kithi kubonakala sengathi sinenduduzo engokwemvelo ngesikhathi esithile sosuku, futhi lokhu kubonakala kuqhathaniswa nomjikelezo wemvelo wokulala nokuvuka ukuthi umzimba wakho nobuchopho bakhowule.
Lewashi lomzimba liyaziwa njengewashi le-circadian futhi liyiqembu langempela lamaseli ebuchosheni obhipha ama-hormone kanye nemigudu kagesi ngokuhambisana nesikhathi esibonakala sengathi sisetshenziswe ngokwezakhi zofuzo, okungukuthi, uzalwa nayo.
I-hormone melatonin yi-hormone eyinhloko elawula leliwashi lomzimba. I-Melatonin nomjikelezo we-circadian zithinteka ukukhanya nobumnyama.
Ngabe Ukuqeqeshwa Kusebenza Kanjani?
Manje ukuthi unesimo esithile, umbuzo uwukuthi: lokhu kuthinta kanjani ukuqeqeshwa kwakho? Kubonakala sengathi ungasetha kabusha iwashi lomzimba wakho ngokuphatha amahora wokuvuka nokulala ngezinga.
Lokhu kusho ukuthi ungazifundisa ukuthi uvuke ekuseni bese uya ejimini noma uma ugijima uma udinga futhi uqhubeka nokusebenza kahle. Kungathatha isikhathi, noma kunjalo, ukusetha kabusha iwashi lomzimba wakho kulolu hlelo uma ungasetshenziselwa ukusebenza ekuseni kakhulu.
Ukushisa komzimba
Ososayensi bezemidlalo bathi ukuvivinya umzimba kuhlobene eduze nokushisa komzimba, okuvelela abantu abaningi kusihlwa. Ungase uhluke. Futhi kunjalo, impendulo yokuzivocavoca iyisikhathi phakathi nosuku ntambama "isikhathi" esiphansi kubantu abaningi. Ngaphezu kwalokho, isikhathi esihle sokuzivocavoca awukona nje esinqunywe yiwashi lomzimba wakho, kodwa ngohlobo lokuzivocavoca, iminyaka yakho kanye nempilo yakho, izimo zemvelo ezifana nokukhanya nokushisa, nemisebenzi yomphakathi njengokudla kanye namaphethini omsebenzi.
Uma kupholile ekuseni, lokhu kungase kuvelele noma yikuphi ukuqhuma okungaphezulu okukhiphayo kusihlwa kusifudumele.
Abadlali bebhola lezinyawo ebusuku
Abacwaningi babheka ukusebenza kwabadlali bebhola ngamakhono afana namandla okubamba, izikhathi zokuphendula, ukuguquguquka kwemisebenzi, ukugubha kanye nokuqeda umsebenzi, kanye nokuhlolwa kwe-volleyball. Abadlali bavivinywa ku-8AM, 12PM, 4PM, no-8PM. Azikho izivivinyo eziphakeme ku-8AM noma ku-12PM kanti nokuhlolwa okunaminingana, abadlali benza kangcono ngo-8PM.
Abacwaningi baphetha ngokuthi abadlali bebhola lezinyawo "baqhuba kahle phakathi kuka-16: 00 (4PM) no-20: 00 (8PM) uma kungenjalo nje kuphela ibhola [ibhola] -amazinga apecific kodwa nezinyathelo zokusebenza ngokomzimba ziphakeme kakhulu."
Ubudala, Impilo, kanye Nebulili
Kwesinye isifundo, abagijimi abaneminyaka engaphezu kwengu-50 bavame ukuba "abantu bokusa," baqhuba njalo ukuqeqeshwa okunzima nakakhulu ekuseni uma kuqhathaniswa nabagijimi abasha. Lokhu kungenzeka ngoba njengoba abantu bekhula bavame ukuvuka ngaphambili. Lokhu kuzovame ukusetha kabusha iwashi lomzimba.
I-Jet lag kanye nokuya esikhathini kungase kuthinte newashi lomzimba wakho. Futhi abacwaningi bemigqi ye-circadian nokuzivocavoca bakhetha izikhathi ezithile zosuku lapho kunakekelwa okukhethekile okungadingeka.
- Ekuseni ekuseni: ingozi eyengeziwe yokwehla kwenhliziyo nokushaya, futhi ingozi enkulu yokulimala emgodleni.
- Ngasekupheleni kosuku: ubungozi obandayo bokuphefumula.
Lezi zingozi cishe akuzona ezinhle kakhulu kubantu abahlelekile, abadlali, kodwa kufanele baqaphele uma wenza uhlelo lokuvuselela noma uqale ngokuzivocavoca .
I-Hormones Yokuzivocavoca: I-Cortisol ne-Testosterone
Ukuqeqeshwa kwesisindo kusihlwa kungase kube ngcono ekwakheni imisipha ngokusho kocwaningo ngamahomoni ama-cortisol no-testosterone abaqeqeshwe ngesisindo.
I-Cortisol iyi-hormone ukuthi, phakathi kweminye imisebenzi, isiza ukulawula ushukela wegazi ngokuphula izicubu zomzimba uma kudingeka. Lokhu kubizwa ngokuthi "i-catabolism." I-Testosterone yenza okuphambene nalokhu: kuyasiza ekwakheni imisipha ngokusebenzisa amaprotheni. Lokhu kubizwa ngokuthi "anabolism."
Njengoba kuvela, i-cortisol ivame ukuphakama ekuseni kakhulu futhi iphansi kakhulu kusihlwa. I-testosterone nayo iphakeme kakhulu ekuseni. Kodwa-ke, lokho okushiwo yilolu cwaningo kwakuwukuthi ubukhulu be-testosterone kuya kwe-cortisol bube bukhulu kakhulu kusihlwa ngoba i-cortisol, i-hormone ehlukumeza imisipha, yehla ngaphezulu kosuku kunokuba i-testosterone yenze, inikeze isimo se-anabolic, isimo sokwakha imisipha kusihlwa.
Ukuqeqeshwa Kokuncintisana
Okunye okubalulekile ekukhetheni isikhathi sokuqeqesha yisikhathi esivamile somncintiswano wakho uma uqeqesha imidlalo yokuncintisana. Uma umsebenzi wakho wokuncintisana uqhubeka ekuseni, kufanele uqeqeshe ngaleso sikhathi kaningi, futhi ngamandla okufanele, ukuze uthole umzimba wakho usebenzise lowo msebenzi kulolo hora lusuku. Izisebenzi zokuzilibazisa zinokukhetha okukhulu.
Ekugcineni, kufanele uhambe nanoma yisiphi isikhathi ozizwa ukhululekile kakhulu futhi ungaphatha ukucubungula zonke izici. Lokhu kufaka phakathi iwashi lomzimba wakho wemvelo kanye nemibandela yezenhlalakahle, yomsebenzi, ezempilo kanye nemvelo kanye nokuqeqesha kanye nokuncintisana okuphambili.
Ukuzivocavoca ekuseni
- I-AM ivame ukugijima ukuhamba, ukuhamba nokuzivocavoca kwe-cardio, kunokuba uphakamise isisindo esinzima.
- Qinisekisa ukuthi uyashisa ngaphambi kokuba wenze noma yini eqinile, ikakhulu ekuseni.
- Thatha lula emuva ngemuva kwamahora ambalwa ngemva kokukhuphuka. Ungaphumuli embhedeni bese uzama okungcono kakhulu ekufeni.
- Ukuqeqeshwa kwesisindo ekuseni ngesisu esingenalutho akusona umqondo omuhle ngoba i-blood glucose ingaba yilapho iphansi. (Izifo zesifo sikashukela ngezinye izikhathi zingashukela ngegazi eliphezulu ekuseni.)
- Ukudla noma ukuthungatha cishe imizuzu engama-30 ngaphambi kokuqeqesha kungakusiza amandla ngezikhathi futhi ugweme ukuqeqeshwa endaweni enesidlangalaleni, okungeke kusize ukugcinwa kwemisipha yakho noma ukuthuthukiswa.
Umsebenzi wokuhlwa
- Imidlalo yezemidlalo nokuqeqeshwa kwesisindo kungase kuzuze emsebenzini wokuhlwa noma we-PM. Noma kunjalo, lokhu kungase kungasebenzi kuwo wonke umuntu.
- Ekuseni kusihlwa ama-gym sessions ayenziwa ngabaqeqeshi besisindo.
- Ukuqeqesha kakhulu kusihlwa kungase kungabi kuhle ekubuyiseleni okunomsoco nokulala.
- Abanye abaqeqeshi bathola ukuthi ukwenza i-cardio ekuseni nokuqeqeshwa kwesisindo kusihlwa kubenza kahle kubo.
Imithombo:
U-Atkinson G, u-Reilly T. Circadian ukuhluka kokusebenza kwezemidlalo. I-Med Med. 1996 Apr; 21 (4): 292-312. Buyekeza.
I-Winget CM, i-DeRoshia CW, i-Holley DC. Izinga le-Circadian nokusebenza kwezemidlalo. I-Med Sci Sports Exerc. 1985 Oct; 17 (5): 498-516. Buyekeza.
U-Reilly T, u-Atkinson G, u-Gregson W, u-Dr B, u-Forsyth J, u-Edwards B, i-Waterhouse J. Ezinye izinto eziphathelene nokuzivocavoca ezihlobene nokuzivocavoca umzimba. I-Clin Ter. 2006 May-Jun; 157 (3): 249-64. Buyekeza.
U-Reilly T, u-Atkinson G, u-Edwards B, i-Waterhouse J, i-Farrelly K, i-Fairhurst E. Diurnal ukushintshashintsha kokushisa, ukusebenza kwengqondo nokusebenza ngokomzimba, nemisebenzi ehlobene ngqo nebhola (ibhola). I-Chronobiol Int. 2007; 24 (3): 507-19.
I-Bird SP, i-Tarpenning KM. Umthelela wesakhiwo se-circadian ngesikhathi siphendule ama-hormonal acute ekuzivocavoca okunamandla kokuzivivinya okunzima kakhulu emadodeni aqeqeshiwe. I-Chronobiol Int. 2004 Jan; 21 (1): 131-46.