Kuwedzera Kudzidzisa Kwako Kuti Uite Zvimwe Zvaunoita Rhythm
Hapana imwe nguva yakakwana yekudzidzisa nokuti inobva pane zvakawanda zvinoshandiswa. Kunyangwe zvakadaro, pane zvinhu zvakakodzera kufungisisa izvo zvinogona kukubatsira kuti uwedzere kubereka kwako kana uine uremu hunodzidziswa, cardio, kana chimwe chinhu chiri pakati.
Kunze kwenguva yekupinganidza muupenyu hwedu hwezuva nezuva, chimwe chekufungisisa ndechekuti "body clock" yako inoshanda sei, uye kuti izvi zvinokanganisa sei mahomoni enyu nemamwe makemikari emakemikari ane chinangwa pamusoro pezviitiko zvezuva nezuva.
Vakawanda vedu tine mabasa kuenda 9 kusvika ku5 uye tinoshandisa nguva yedu yekudzidzira panguva iyoyo. Vamwe vanhu vanoita sokuti vanoda kuita masikati mangwanani, asi vamwe vanonzwa vachigadzirira kudzidzira masikati kana manheru. Panyaya iyi, kuyerwa nekudzikisa uye kuvaka muviri hakusi zvakasiyana zvikuru nezvimwe zvinhu zvinotyisa, saka zvakawanda zvandinonyora pano zvinoshanda kumabasa ekuita muviri pamwe chete nekudzidziswa kwehutano zvakananga.
Kunzwisisa Muviri Wako Clock
Iwe unogona kunge wakanzwa mazwi okuti: "Ndiri munhu wemangwanani," kana zvichida kakawanda: "Handisi munhu wepamangwanani." Kunyange zvazvo zvichiita sekukwanisa kudzidzisa muviri kuti uite zvakanaka nenzira dzakasiyana siyana dzemasikati, vazhinji kwatiri tinoita seine nyanzvi yekunyaradza pane imwe nguva yezuva, uye izvi zvinoratidzika zvakabatana nehupenyu hwehupenyu hwekurara uye kumutsa kuti muviri wako nehupi hutungamirire.
Iwaini yomuviri ino inozivikanwa se circadian clock uye iri boka rechokwadi remasero muuropi iyo inokonzera mahomoni nemafungiro emagetsi maererano nenguva iyo inoratidzika seyiyo inogadziriswa, izvo zvinoreva, iwe unoberekwa nayo.
Hemoni melatonin ndiyo hormone huru inodzora mutambo uyu. Melatonin uye circadian cycle inobatwa nechiedza nerima.
Apo Kudzidzira Kuita Peak?
Iye zvino kuti une ruzivo, mubvunzo ndewokuti: izvi zvinobata sei kurovedzwa kwako? Zvinoratidzika kuti iwe unokwanisa zvakare kugadzirisa muviri wako wewadhi nekushandisa nguva yekumuka uye yekurara kusvika pane imwe.
Izvi zvinoreva kuti iwe unogona kudzidzisa iwe pachako kuti urege kumuka uye enda kumitambo yekutamba kana kuti kumhanya kana uchida uye uchiri kuita basa rakakura. Zvinogona kutora nguva, zvisinei, kugadzirisa muviri wako purogiramu iyi kana iwe usati wajaira kuve wakashanda mangwanani-ngwanani.
Mutumbi Wemvura
Masayendisiti ezvesayenzi anotaura kuti kurovedza muviri kunobatana zvikuru nehutano hwemuviri, hunoita kuti vanhu vakawanda vauye manheru. Iwe unogona kunge wakasiyana. Uye kunyange zvakadaro, mhinduro yekuita zvekurovedza muviri inononoka mukati mezuva nemasikati masikati "nguva" yevanhu vakawanda. Uyezve, nguva yakanakisisa yekurovedza muviri iwe haisi kungogadziriswa nemuviri wako, asi nerudzi rwemashandiro ako, makore ako uye hutano hwako, mamiriro ezvinhu ezvakatipoteredza zvakadai sechiedza uye kupisa, uye mabasa evanhu semagariro sekudya uye maitiro emabasa.
Kana ichitonhora mangwanani, izvi zvingave zvisingabatsiri chero humwe humwe huwandu hwekuwedzera hunobudiswa mumasikati makuru ekutanga.
Soccer Players Peak pausiku
Vatsvakurudzi vakatarisa kubata kwevatambi vematambo kuti vave nounyanzvi hwakadai sekubata simba, nguva yekuita, kushandura mafungiro, kugadzirisa uye kushandura mabasa, uye test-volley test. Vatambi vakaedzwa pa 8AM, 12PM, 4PM, uye 8PM. Hapana mimwe miedzo yaive yakakwirira pana 8AM kana 12PM uye kune miedzo yakawanda, vatambi vakaitwa zviri nani pa8PM.
Vatsvakurudzi vakagumisa kuti vatambi vematambo "vanoita zvakanakisisa pakati pe16: 00 (4PM) uye 20:00 (8PM) apo hachisi yebhola [yebhola] chete-unyanzvi hwakanaka asiwo maitiro ekushanda kwepanyama ari pfupi."
Age, Health, uye Gender
Mune imwe dzidzo, vatambi vanopfuura makore makumi mashanu vaitenda kuva "vanhu vekumangwanani," nguva dzose vachiita zvakanyanya uye zvakaoma kudzidzira mangwanani kana vachienzaniswa nevatambi vechiduku. Izvi zvingave nokuti sezvo vanhu vari muzera vanowanzosimudza mberi. Izvi zvingangodaro kugadzirisa zvakare mashizha emuviri.
Jet rakasakara uye kuenda kumwedzi kunogona kukanganisa muviri wako maawa. Uye vatsvakurudzi ve circadian rhythms uye kurovedza muviri vanosarudza dzimwe nguva dzezuva apo kunyatsotarisirwa kunogona kudiwa.
- Mangwanani okutanga: njodzi yakawanda yekurwisa mwoyo uye kurohwa, uye njodzi huru yekukuvara kumutsipa.
- Zuva rakapera mumazuva: kuwedzera kungozi yekupora zvinetso.
Dambudziko iri harisi rakakosha kune vakakodzera, vanotamba mitambo, asi zvingakosha kuziva kana uri kuita chirongwa chekudzorera kana kutanga kutanga nemishonga .
Kudzidzisa maHormoni: Cortisol uye Testosterone
Kurema kurairirwa manheru kunogona kunge kwakakosha pakuvaka musuru maererano nekutsvakurudza pamusoro pemakemoni cortisol uye testosterone mukurema vadzidzisi.
Cortisol inonzi hormone iyo, pakati pemamwe mabasa, inobatsira kuchengetedza shuga yeropa kuburikidza nekuputsa mishonga yemasumbu kana zvichidikanwa. Izvi zvinonzi "catabolism." Testosterone inoita zvakasiyana: inobatsira kuvaka musumbu nekushandisa mapuroteni. Izvi zvinonzi "anabolism."
Sezvarinosvika, cortisol inowanzokwirira mangwanani-ngwanani uye yakaderera manheru. Testosterone iriwo yakakwirira mumangwanani. Zvisinei, izvo zvidzidzo izvi zvakaratidza ndezvokuti chiyero che testosterone kune cortisol chakanga chichikwirira manheru nokuti cortisol, musimba inoputsa hormone, yakanyanyisa kupfuura zuva kupfuura testosterone yakaita, ichipa huwandu hwevanabolic, hupfumi hwemasimba manheru.
Kudzidzira Kumupikisana
Chimwe chinokosha pakufunga pakusarudza nguva yekudzidzisa ndiyo nguva yakakwana yemakwikwi ako kana iwe uchidzidzira kukwikwidzana. Kana kukwikwidza kwako kuchiitika mangwanani, iwe unofanira kudzidzisa panguva iyoyo kazhinji, uye nepamusoro zvakakodzera, kuitira kuti muviri wako ushandise kuita basa iroro panguva iyoyo yezuva. Vanoita zvekuvaraidza vane chisarudzo chikuru.
Pakupedzisira, iwe unofanira kuenda chero nguva yaunonzwa uchinakidzwa nayo uye unogona kutarisira kufunga zvinhu zvose. Izvi zvinosanganisira muviri wako wenyama maawa pamwe nehutano, basa, hutano uye mamiriro ezvinhu ezvakatipoteredza pamwe nekudzidziswa uye kukwikwidzana.
Manheru emitambo
- I AM inowanzofanirwa kumhanya, kufamba uye cardio muviri, panzvimbo yekuremedza kusimudza.
- Iva nechokwadi kuti iwe unodziya usati waita chero chinhu chinotyisa, kunyanya mangwanani.
- Tora zviri nyore kumashure kwamaawa mashomanana mushure mokumuka. Usazorora kubva pamubhedha uye edza kuti munhu apedzisire apere.
- Kurema kurairirwa mangwanani mangwanani musina chinhu chisina chinhu hausi pfungwa yakanaka nokuti glucose yeropa inogona kuva yakaderera. (Vechirwere cheshuga vanogona dzimwe nguva vane shuga refu yeropa mangwanani.)
- Kutora chikafu kana kudengenyeka kwemaminitsi makumi matatu vasati vadzidziswa kunogona kukubatsira simba kuburikidza nemisangano uye kudzivisa kudzidziswa mune imwe nzvimbo yakakosha, iyo isingabatsiri mishonga yekugadzirisa kana kukurudzira.
Manheru emitambo
- Tambo yemitambo uye kurovedza muviri zvinogona kubatsirwa kubva manheru kana kuti maSvondo anobatsira. Zvisinei, izvi hazvirevi kune vose.
- Kumangwanani manheru gym sessions inowanikwa nevanodzidzisa kuora.
- Kurovedza kunonoka manheru kunogona kunge kusina kunaka pakunatswa kwehutano uye mararamiro ekurara.
- Vamwe vadzidzisi vanoona kuti kuita cardio mangwanani uye kudzidzisa kuyerwa manheru anovashandira zvakanaka.
Sources:
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Winget CM, DeRoshia CW, Holley DC. Circadian rhythms uye kutambira mitambo. Med Sci Sports Exerc. 1985 Oct; 17 (5): 498-516. Kudzokorora.
Reilly T, Atkinson G, Gregson W, Dr B, Forsyth J, Edwards B, Waterhouse J. Zvimwe zviitiko zvechronobiological zvine chokuita nekurovedza muviri. Clin Ter. 2006 May-Jun; 157 (3): 249-64. Kudzokorora.
Reilly T, Atkinson G, Edwards B, Waterhouse J, Farrelly K, Fairhurst E. Diurnal kuchinjwa mukushisa, mupfungwa uye mumuviri kubudirira, uye mabasa anowanzoenderana nebhola (soccer). Chronobiol Int. 2007; 24 (3): 507-19.
Shiri SP, Tarpenning KM. Maitiro e circadian time structure pamusana pemaitiro ehommonic achiratidzira kune imwechete yekuremedza-kudzivirira muviri muvarume vane vakadzi-vakadzidziswa. Chronobiol Int. 2004 Jan; 21 (1): 131-46.