Indlela abagijimi abanganciphisa ngayo imiphumela yeJet Lag on Performance Sports
Abadlali abahlanganyele emincintiswaneni yamazwe ngamazwe ngokuvamile kufanele babhekane nemiphumela yokuhamba emoyeni okude nokushintsha izingxenye zesikhathi. Izindiza ezindiza kude zingabangela ukungqubuzana emidlalweni ye-circadian nokulala-imijikelezo. Kwabagijimi abaningi, lokhu kuholela ekujuleni kwegazi, isimo esibonakala ukulahlekelwa ukulala, ikhanda, isizungu, ukukhathala, nokunciphisa amandla, ukuqapha nokuqonda.
Izilinganiso ze-Circadian zenziwa ngokungafani phakathi kwemisebenzi yomuntu wezinto eziphilayo kanye nezokuziphatha ezijikeleza cishe izikhathi ezingu-24. Zingashintshwa ngokukhanya okukhanyayo, ubumnyama, i-hormone melatonin, nokuzivocavoca, kodwa umjikelezo omnyama wokukhanya kwemvelo ubonakala ithonya eliqine kakhulu.
Ingabe i-Jet Lag yehlisa ukusebenza kwezemidlalo?
Nakuba kungekho cwaningo olucacile ngokucacile okusho ukuthi i-jet lag yehlisa ukusebenza kwezemidlalo, kungenzeka ukuthi izimpawu ze-jet lag zingaholela ekunciphiseni ukusebenza kwezemidlalo ngenxa yezimo zomzimba nezomzwelo. Ukuzwa ukukhathala ngokusobala akuyona into engcono kakhulu engayenza lapho kungcono khona. Naphezu kwesixhumanisi esicacile phakathi kwe-jet lag kanye nokunciphisa ukusebenza okwamanje kuvelele, abadlali abaningi bakhetha "ukusetha kabusha" izilinganiso zabo zangaphakathi ukuze bafanise indawo yesikhathi sokuya kwabo emzini ngaphambi komncintiswano.
Ukushicilela ama-Circadian Rhythms
Ubufakazi obunye busekela umqondo wokuthi izilinganiso ze-circadian zingashintshwa ngokuboniswa ekukhanyeni okukhanyayo nasebumnyameni, kuthatha isisindo esincane se-melatonin, kanye nokuzivocavoca ngezikhathi ezithile zosuku.
Kulezi zintathu, ukukhanya okukhanyayo kubonakala kunethonya elinamandla kakhulu ekusebenzeni kwamaphethini okulala.
- Ukukhanya okukhanyayo nobumnyama: Ukukhanya okukhanyayo kunethonya eliqondile kakhulu ekushintsheni izilinganiso zethu ze-circadian. Ubukhulu, ubude, kanye nesikhathi sokukhanya nakho kubalulekile. Ukuvezwa ukukhanyisa nje ngaphambi kokufika kwezinga lokushisa komzimba eliphansi kakhulu (cishe ngo-5: 00 ekuseni) liphuza umjikelezo wethu we-circadian; lapho sibhekwa ekukhanyeni okukhanyayo ngemuva kwalesi sikhathi sikhula umjikelezo wethu we-circadian.
- I-Melatonin: I-Melatonin nayo ingathonya umjikelezo we-circadian. Ubufakazi obunye busekela umqondo wokuthi umjikelezo we-circadian ungase ubambezeleke ngokuthatha umthamo ophansi (0.5 mg) we-melatonin phakathi kwamahora aphakathi nosuku namabili ntambama, nokuthi umjikelezo ungathuthukiswa ngokuthatha i-melatonin phakathi kwe-ntambama-ntambama kanye nokulala.
- Ukuzivocavoca : Imiphumela yokuzivocavoca emidlalweni ye-circadian ayibhaliwe kahle, kepha ucwaningo oluthile lubonise ukuthi ukusebenzisa amahora amathathu kuya kwezinguquko kungase kubangele ukushintsha kwesigaba se-circadian ebalulekile. Isibonelo, ukuzivocavoca kusasa ngaphambi kokuba izinga lokushisa komzimba lisezingeni eliphansi kakhulu lihlotshaniswa nokulibaziseka kwesigaba se-circadian; Ukuzivocavoca kokuqala kusihlwa kubangela ukuthuthukiswa komculo we-circadian.
Khumbula ukuthi isikhathi salokhu kungenelela kubalulekile, noma imizamo ingaba nomthelela ohlukile.
Izincomo zabadlali abahamba ngezinyawo
I-International Federation of Sports Medicine yakhipha iziqondiso kubadlali abahamba ngezinkathi zesikhathi sokuncintisana . Nasi isifinyeto sezincomo zabo.
Ngaphambi kohambo
- Hlela ukuhamba kahle kusengaphambili ukuze unciphise izimo ezicindezelayo.
- Thola ukulala okuningi, futhi ugweme ukulahlwa ubuthongo.
- Kancane kancane shiya isimiso sokulala (amaminithi angu-30 kuya kwangu-60 ngosuku) ngokuya lapho uya khona izinsuku ezimbalwa ngaphambi kokuhamba.
- Sebenzisa ukukhanya okukhazimulayo okwesikhashana nobumnyama, i-melatonin, noma ukuzivocavoca ukushintsha izilinganiso zangaphakathi.
Ngesikhathi sezindiza
- Phuza amanzi amaningi noma ujusi wezithelo, futhi unciphise utshwala nokudla kwe-caffeine ukuze unciphise ukuphelelwa amandla kwamanzi kusuka emoyeni omile wendiza.
- Yelulela, wenze umzimba we-isometric omnene futhi uhambe (okungenani njalo ihora) ukuze unciphise ukuqina kwesisipha kanye nengozi ye-thrombosis ehambisana nokungaqhubeki isikhathi eside.
- Sebenzisa ama-earplugs ukunciphisa ukutholakala komsindo futhi uthuthukise ukulala.
- Gwema ukuthatha amaphilisi okulala ngaphandle kokubonisana nodokotela wakho.
Ekufikeni
- Gwema ukudla okunzima noma okungajwayelekile / okubabayo.
- Yenza ukuzivocavoca umzimba ukuze unciphise ukuqina komfutho. Kungase kudingeke ukuba usebenzise ngaphakathi endlini, kuye ngokuthi isikhathi sosuku, ukugwema ukuphikisana nesigaba se-circadian shift.
- Gwema ukuqeqeshwa okunzima kwezinsuku ezimbalwa zokuqala ngemva kwendiza ende.
- Cabanga ukusebenzisa ukukhanya okukhazimulayo okwesikhashana, i-melatonin, noma ukuzivocavoca ukushintsha izilinganiso zangaphakathi (bheka ngenhla).
Ukuhambela ngasempumalanga
- Thuthukisa iwashi lakho lomzimba ukuthi lilungiselele endaweni entsha yesikhathi ngokukhulisa ukukhanya okukhanyayo ekuseni (ngemva kokuvusa) nokunciphisa ukukhanya okukhanyayo ebusuku ngaphambi kokulala. Uma uqala izinsuku ezimbalwa ngaphambi kokuhamba, abahambi bangathuthuka kancane kancane isikhathi sakhe nokulala (cishe imizuzu engama-30 ngosuku).
- Ngemuva kokuthi ufike, sebenzisa indawo yendawo yakithi yakini ukuze uthole ukuthi ukutholakala okuncane kuyini. Khulisa ukukhanya okukhanyayo kusuka ngo-5: 00 kuya ku-10: 00 ekuseni futhi unciphise ukukhanya okukhanyayo kusuka phakathi kwamabili kuya ku-4: 00 ekuseni
Ukuhambela ngasentshonalanga
- Ngaphambi kokuhamba, khulisa ukukhanya okukhanyayo phakathi kwamahora amane ngaphambi kokulala futhi unciphise ukukhanya okukhanyayo phakathi namahora amane ngemva kokuvuka. Kancane kancane ubaleke isikhathi sokulala nokuphumula isikhathi (imizuzu engama-30 kuya kwangu-60 kamuva ngosuku ngosuku lwezinsuku ezimbalwa ngaphambi kokuhamba).
- Ngemuva kokufika, usebenzisa indawo yesikhathi sendawo yakubo njengendawo yokubhekisela, ukwandisa ukukhanya okukhanyayo kusuka phakathi kwamabili kuya ku-4: 00 ekuseni bese unciphisa ukukhanya kusukela ngo-5: 00 kuya ku-9: 00 ekuseni.
Umthombo:
I-International Federation of Sports Medicine (FIMS) Isitatimende Sendawo: Ukuhamba emoyeni nokusebenza ezemidlalo, ngoMashi 2004.