Izintshonalanga zihamba phambili kodwa ekuseni zizokugcina uzikhuthaze
Ukuzivocavoca yingxenye ebalulekile yokuphila okunempilo nokusebenzayo. Ngenkathi abanye abantu bekhetha ukugijima ngokushesha ekuseni, abanye bajabulela ukuqeqeshwa kokuhlwa ntambama. Abanye abantu baze basebenze kahle ngaphambi kokuya ebusuku. Ingabe kukhona inzuzo yokuzivocavoca nganoma isiphi isikhathi sosuku?
Lesi sihloko sempikiswano enkulu phakathi kwezemidlalo, ochwepheshe bokuzivocavoca, nabacwaningi.
Ngenkathi kunobunye ubufakazi bokuthi kusihlwa ntambama yisikhathi esihle sokuzivocavoca, kunezinzuzo kwezinye izikhathi. Kungakhathaliseki ukuthi yini, isikhathi esihle kakhulu sokuzivocavoca yisikhathi esisebenza kahle kuwe.
Isikhathi Esihle Sokuzivocavoca
Sekuyisikhathi eside, ochwepheshe baye baqaphela ukuthi kusihlwa ntambama futhi kusihlwa yizikhathi ezinhle kakhulu zokuzivocavoca. Ngokusho kocwaningo, uzothola imiphumela enhle uma izinga lokushisa lomzimba lakho liphakeme kakhulu. Kubantu abaningi, lokho kuphakathi kuka-4 ntambama no-5: 00 ntambama, nakuba ezinye izifundo zandisa lesi sikhathi kuze ku-7 ntambama
Kungaphakathi kwala mahora ambalwa ukuthi amandla nokukhuthazela kuningi. Abazivocavoca bavame ukwenza kangcono ekuvivinyeni kokusebenza ngokomzimba okulinganisa amandla aerobic kanye nesikhathi ukusabela kanye. Futhi yisikhathi esihle sokuvikela ukulimala. Ungase uqaphele futhi ugxile ntambama futhi imisipha yakho ifudumele kusukela emisebenzini yosuku.
Ekuseni, nje nje ngaphambi kokuba uvuke, izinga lokushisa lomzimba wakho liphansi kakhulu ngosuku.
Lokhu kuzobonisa ukuthi ekuseni akusikhathi esihle kakhulu sokuzivocavoca. Kodwa-ke, kukhona izinzuzo ezithile esimisweni sokusa.
Isisusa sasekuseni
Ukugijima ekuseni kungakusiza uhlale ushukumisekile. Ukucwaninga kubonisa ukuthi umzimba wesimanje uhambisana kakhulu nemigomo yabo yokuzivocavoca kunalabo abasebenza ntambama noma kusihlwa.
Lokhu kungenzeka ngenxa yokuthi uvuka phezulu ngenhloso kuphela yokugijima noma ukushaya i-gym. Zonke izinhlobo zezingqinamba zingakhula usuku lonke olungakuvimbela ukuba unamathele esimisweni se-ntambama. Kungase kudingeke usebenze isikhathi sekwephuzile, ugijime izingane ukuba zizenzele, zimise esitolo, noma ngabe yini. Ekuseni, uvuka futhi ulungele ukuhamba ungenazo izithiyo endleleni yakho.
Ukwengeza, ekuseni kakhulu futhi yingxenye ebanda kunayo yosuku phakathi nezinyanga ezishisayo. Uzophepha futhi ukhululeke uma ugijima ekuseni uma kushisa.
Imikhuba yomuntu siqu
Ngokusho "I-Psychology Yokuzivocavoca: Ukuhlanganisa I-Theory and Practice," indlela ewusizo kakhulu ukuvumelanisa isimiso sakho ukuze uvumelane nendlela yakho yokuphila. Ukuvumela ukuvivinya umzimba kwakho ukulandela isimiso sakho kanye nokuthambekela kwakho kunganciphisa ukucindezeleka kokudinga ukuzivocavoca, okuzokusiza ukuba unamathele kulo.
Abanye abantu bangabantu basemvelo ekuseni futhi ukugijima kubasiza ukuba balungele usuku. Abanye bangase bathole ukusilashwa kwemini ntambama ukuze baphumule kakhulu ngosuku noma ukuthi ukuzivocavoca kwabasiza ukuba baphumule emsebenzini bese bephuza umusi.
Ngokufanayo, isimiso sakho singase sibe ngcono ukugijima ekuseni kunokusebenza kokuhlwa. Phakathi kokuzibophezela komkhaya kanye nomsebenzi, kungenzeka nokuthi ube nefasitela elincane elizocindezela ekusebenzeni emsebenzini ebusuku.
Ngenkathi ungase uzizwe uthanda ukusebenza phakathi naleso sikhathi, kungenzeka ukushintsha isigqi sakho sangaphakathi ukuze uvumelane nesimiso sakho.
Ama-owls ebusuku angathola induduzo yokuthi izifundo zibonise ukuthi ukuvivinya umzimba ngaphambi kokulala kungase kungathinti izinga lokulala kwakho. Kungase kwandise izinga lokushaya kwenhliziyo phakathi namahora ambalwa okulala, kepha abagijimi ocwaningweni olulodwa babonisa ukuthi akukho umehluko wokulala phakathi kokuzivocavoca kanye nezinsuku ezingavamile.
Lokhu kuphikisana nokucwaninga kwangaphambilini ukuthi ukuvivinya umzimba ekuseni kwakungcono ukulala. Noma kunjalo, into eyodwa wonke umuntu angavumelana ngayo ukuthi udinga ukuthola inani elifanele lokulala.
Abagijimi abalahlwe ukulala babonisa ukwehla okukhulu ekusebenzeni.
Isikhathi Sesikhathi
Uma uqeqesha umcimbi othize noma umdlalo othile, isikhathi sakho sokuzivocavoca kufanele sihambisane nomsebenzi. Isibonelo, uma uqeqesha i-marathon, ukugijima ekuseni kungakulungisela umcimbi ngoba ama-marathons amaningi aqala ekuseni. Ngokuphambene, imidlalo eminingi yebhola lebhola lebhola lebholabhayisikili idlalwe kusihlwa lapho imidlalo yebhola ingahle ihlelwe ntambama.
Kungakhathaliseki ukuthi yimiphi imidlalo oyibamba iqhaza kuyo, ukuqeqeshwa ngalezo zikhathi kuzosiza umzimba wakho wenze kangcono emdlalweni noma ngosuku lomncintiswano. Uma lokho kungenakwenzeka, ucwaningo oluthile luveza ukuthi ukuqeqeshwa kokumelana ekuseni kungakunqanda lokhu umehluko wesikhathi.
Ukuvumelanisa Ukushintsha
Isikhathi esiningi esinconywayo sokuzivocavoca maqondana nesigqi sakho se-circadian. Umjikelezo wansukuzonke olawula imisebenzi eminingi yemvelo, kuhlanganise nokuqapha kwakho, ukucindezelwa kwegazi, izinga lokushisa komzimba, kanye nokusetshenziswa komzimba.
Wonke umuntu unesigqi samahora angu-24 futhi kungenzeka ukulungisa noma "ukufundisa" umzimba wakho ukwenza ngcono ngezikhathi ezithile. Kufana nokulungisa isikhathi esisha ku-alamu yakho. Isonto lokuqala noma amabili kungaba nzima futhi ungalwela ukuvusa esikhathini esidlule. Ngenyanga noma ngaphezulu, noma kunjalo, umzimba wakho usetshenziselwa ushintsho futhi abantu abaningi bathola ukuthi bavuke ngaphambi kokuba i-alamu isuke.
Okufanayo kungenziwa ngomsebenzi wakho wokuzivocavoca. Uma unquma ukuthi isikhathi esithile sosuku sisebenza kangcono esimisweni sakho, umzimba, umcimbi, nazo zonke ezinye izici, ungaqala ukuqeqesha umzimba wakho ukuwufanisa.
Ngokwesibonelo, uma uqala ukwenza isikhathi eside ekuseni, umzimba wakho ujwayele ukusebenza ngaleso sikhathi. Uzojwayele nokuvuswa, ukuphuza, ukudla, ukusebenzisa indlu yokugezela, nokusebenza. Ngemva kwesikhathi esithile, kuyoba isimo sesibili futhi isimiso sizokusiza uhlale ushukunyiswe.
Izwi elivela
Nakuba ubufakazi besikhathi esihle kakhulu sokuzivocavoca kuphezu kwendawo yonke, okubalulekile ukuthi ezinye izinto zokuzivocavoca zingcono kunazo zonke. Ukuzivocavoca uma isebenza kangcono esimisweni sakho. Kungakhathaliseki ukuthi usuku luni olwenzayo, uzobe uthola zonke izinzuzo zokuzivocavoca njalo.
> Imithombo:
> Chtourou H, Souissi N. Imiphumela Yokuqeqeshwa Ngesikhathi Esiqondile Sosuku: Ukubuyekeza. Journal of Strength and Conditioning Research . 2012; 26 (7): 1984-2005. doi: dx.doi.org/10.1519/JSC.0b013e31825770a7.
> Hill DW, Cureton KJ, Collins MA. Okucacile kwe-Circadian Ekuqeqesheni Ukuzivocavoca. Ergonomics . 1989; 32 (1): 79-92. doi: doi.org/10.1080/00140138908966069.
> Lox CL, uMartin Ginis KA, uPetruzzello SJ. I-Psychology Yokuzivocavoca: Ukuhlanganisa Inkolelo Nokusebenza. ENew York, NY: Routledge; 2017.
> Myllmaki T, et al. Imiphumela Yokuzivocavoca Okubalulekile KwamaLate-Night on Quality Quality and Cardiaca Autonomic Umsebenzi. Journal of Research Ukulala . 2011; 20 (1). doi: doi.org/10.1111/j.1365-2869.2010.00874.x.