Afternoons yakanakisisa asi mangwanani kunogona kukuchengetedza iwe
Kudzidzira muviri kunokosha chikamu chehupenyu hune utano uye hunoshanda. Kunyange zvazvo vamwe vanhu vachida kumhanya pakarepo mangwanani, vamwe vanonakidzwa nokugadzirira masikati. Vamwe vanhu vanototora nguva vasati vasvika usiku. Pane here kubatsirwa pakudzidzira pane imwe nguva yezuva?
Uyu ndiwo musoro wehurukuro yakawanda pakati pevatambi, vadzidzisi vezviitiko, nevatsvakurudzi.
Nepo pane humwe humwe uchapupu hwokuti manheru masikati ndiyo nguva yakakwana yekuvhima, kune zvipo kune dzimwe nguva zvakare. Hazvina mhosva kuti chii, nguva yakanakisisa yekushandisa nayo nguva ndiyo inoshanda zvakakunakira iwe.
Nguva Yakanakisisa Yokurovedza muviri
Kwenguva yakati, nyanzvi dzakaona kuti manheru masikati uye manheru manheru ndiyo nguva dzakanakisisa dzokurovedza muviri. Maererano nekutsvakurudza, iwe uchawana zvakanakisisa mhinduro kana muviri wako wekushisa huri kumusoro. Kune vanhu vakawanda, iyo iri pakati pe4: 00 ne5: 00 masikati, kunyange zvazvo dzimwe dzidzo dzinowedzera nguva ino kusvika 7 pm
Iko mukati maawa mashomanana awa simba uye kutsungirira kwepamusoro. Vanodzidzira vanowanzoita zviri nani pamitambo yekushanda yemuviri inotarisa aerobic simba uye nguva yekuitawo saizvozvo. Ndiyo nguva yakanaka yekudzivirira kukuvara. Iwe unogona kuva wakangwarira uye wakarongedza masikati uye misumbu yako inotonhorera kubva pamabasa ezuva.
Mambakwedza, iwe usati wasimuka, muviri wako wekushisa uri pazasi pasi pezuva.
Izvi zvingaratidza kuti mangwanani haisi nguva yakanakisisa yekurovedza. Zvisinei, pane zvimwe zvinobatsira kumigumo yemangwanani.
Kushuva Kwemasikati
Kumhanya mangwanani kunogona kukubatsira kuchengetedza iwe. Kutsvakurudza kunoratidza kuti maitiro emangwanani anowirirana nehutano hwavo hwekushanda kune avo vanoshanda masikati kana manheru.
Izvi zvingave zvakakonzerwa nokuti iwe uri kusimuka pakutanga kwechinangwa choga chokumhanya kana kurova gym. Zvipingamupinyi zvemarudzi ose zvinogona kuuya mukati rose zuva iro rinogona kukudzivisa kuti usaramba uchienda kune imwe nguva yemasikati. Iwe unofanirwa kushanda nekupera, runza vana kuti vadzidze, vamira nechitoro, kana chero. Mangwanani, iwe unomuka uye wakagadzirira kuenda pasina zvipingamupinyi munzira yako.
Uyezve, mangwanani-ngwanani ihwowo ndiyo inotonhorera pane imwe zuva pamwedzi inopisa. Iwe uchava wakachengeteka uye unofara kana iwe uchimhanya mangwanani kana kuchitsva.
Maitiro Evanhu
Maererano ne "Psychology of Exercise: Kubatanidza Mazano Nekuita," nzira inonyanya kushandiswa ndeyekugadzirisa tsika yako kuti uenzane nemararamiro ako. Kubvumira kuti basa rako ritevedze purogiramu yako uye maitiro ako ega zvinogona kubvisa kushungurudzika kwekuda kuita zvekurovedza muviri, izvo zvichakubatsira iwe kuti uunamatire.
Vamwe vanhu vemazuva emasikati mangwanani uye kumhanya kunovabatsira kugadzirira zuva. Vamwe vangawana masikati masikati kuita basa rakanyanya kupera pazuva kana kuti kurovedza muviri kunovabatsira kusunungura mushure mebasa uye kubvisa moto.
Saizvozvowo, purogiramu yako ingave yakanakisisa yakakodzera kusvika mangwanani kunoshandiswa manheru. Pakati pekuzvipira kwemhuri nebasa, zvinogona zvakare kuti iwe unogona kuva nehwindo rakamanikana kuti ufambise pakudzidzira usiku.
Paunenge usingafungi sekushanda panguva iyoyo, zvinogona kuchinja yako circadian rhythm kukodzera purogiramu yako.
Usiku mashunzvi anogonawo kuwana nyaradzo munyaya yokuti zvidzidzo zvakaratidza kuti kurovedza muviri usati warara kunogona kusakanganisa kunaka kwehope dzako. Inogona kukura mwoyo wako mumaawa mashomanana ekutanga ekurara, asi vatambi mune rumwe ruzivo havana kuratidza kusiyana kwekurara pakati pekuita kwavo kwemazuva uye kwemazuva mashoma.
Izvi zvinopesana nekutsvakurudza kwakapfuura kwakanzi mangwanani ekuvhidzira kwaive nani pane kurara. Zvisinei, chinhu chimwe chete icho munhu wese anokwanisa kubvumirana nacho ndechokuti iwe unoda kuwana kuwanda kwakakwana kwehope.
Vatambi vari kurara vanoregererwa vanoratidzika kuderedza kuderedza mukushanda.
Chiitiko Timing
Kana iwe uri kurovedza kweimwe chiitiko kana imwe yemitambo, nguva yako yekushandisa nguva yakakodzera inofanira kufanana neyo basa. Somuenzaniso, kana uri kurovedza marathon, kumhanya mangwanani kunokwanisa kukugadzirira chiitiko nokuti marathons akawanda anotanga mangwanani. Kusiyana neizvi, mimwe mitambo yebhoti nebhasikiti inotambwa manheru apo mitambo yebhola inogona kurongerwa masikati.
Pasinei nemitambo ipi yaunoita nayo, kudzidziswa panguva iyoyo kunobatsira muviri wako kuita zviri nani pamutambo kana mumasikati. Kana izvozvo zvisingabviri, kumwe kutsvakurudza kunoratidza kuti mangwanani ekudzivirira kudzidzira kunogona kukanganisa mutsauko wenguva ino.
Kugadzirisa Kuchinja
Zvizhinji zvekukurudzirwa nguva yekuita zvekurovedza zvine chokuita ne circadian rhythm yako. Icho chinotenderera zuva rose chinotungamirira zvinhu zvakawanda zvehutano, kusanganisira kuchenjerera, kuwedzera kweropa, kupisa kwemuviri, uye metabolism.
Munhu wose ane maawa makumi maviri nemaviri uye zvinogona kuigadzirisa kana "kudzidzisa" muviri wako kuti uite zviri nani pane dzimwe nguva. Zvakafanana nekugadzirisa nguva itsva paawa yako yeawa. Vhiki yekutanga kana maviri inogona kuva yakaoma uye iwe unogona kurwisana panguva yapfuura. Mumwedzi kana kupfuura, kunyange zvakadaro, muviri wako unoshandiswa pakuchinja uye vanhu vakawanda vanoona kuti vanomuka musati mavhara acho aenda.
Izvozvo zvinogona kuitwa nemuitiro wako wekuita. Kana ukasarudza kuti imwe nguva yezuva inoshanda zvakanakisisa purogiramu yako, muviri, chiitiko, uye zvimwe zvinhu zvose, unogona kutanga kudzidzisa muviri wako kuti ufanane nawo.
Somuenzaniso, kana iwe ukatanga kuita kwenguva yakareba mangwanani, muviri wako unoshandiswa kutamba panguva iyoyo. Iwe uchanonokawo kuitiro yekumuka, kunwa, kudya, kushandisa imba yekugezera, uye kumhanya. Pashure penguva yakati, ichava yechipiri uye chiitiko chichakubatsira iwe kuramba uchikurudzira.
Shoko Rinobva
Kunyange zvazvo uchapupu hwe nguva yakanakisisa yezuva kuzodzidzira huri panzvimbo yese, nzvimbo yepamusoro ndeyokuti mamwe maitiro anobatsira kupfuura chero zvachose. Kuita basa kana inoshanda zvakanakisisa purogiramu yako. Hazvina mhosva kuti nguva ipi yezuva iwe unozviita, iwe ucharamba uine zvikomborero zvekugara uchirovedza muviri.
> Sources:
> Chtourou H, Souissi N. Migumisiro yekudzidziswa panguva yakatarwa yezuva: Kudzokorora. Zvinyorwa zveSimba uye Chirongwa Chekutsvakurudza . 2012; 26 (7): 1984-2005. doi: dx.doi.org/10.1519/JSC.0b013e31825770a7.
> Hill DW, Cureton KJ, Collins MA. Circadian Specificity In Kudzidzira Kudzidzira. Ergonomics . 1989; 32 (1): 79-92. doi: doi.org/10.1080/00140138908966069.
> Lox CL, Martin Ginis KA, Petruzzello SJ. The Psychology of Exercise: Kubatanidza Mazano uye Kudzidzira. New York, NY: Routledge; 2017.
> Myllmaki T, et al. Migumisiro Yemazuva Ekupedzisira Masikati Usiku Kuita Basa Rokurara uye Cardiaca Autonomic Activity. Nyaya Yokutsvakurudza Kurara . 2011; 20 (1). doi: doi.org/10.1111/j.1365-2869.2010.00874.x.