Afternoons ndi abwino koma m'mawa akhoza kukulimbikitsani
Kuchita masewera olimbitsa thupi ndi mbali yofunikira ya moyo wathanzi ndi wokhala ndi moyo. Ngakhale kuti anthu ena amakonda kuthamanga nthawi yomweyo m'mawa, ena amakondwera masana. Anthu ena amatha kuchita masewerawa asanapite usiku. Kodi pali phindu lililonse pophunzitsa nthawi iliyonse yamasiku?
Iyi ndi nkhani yaikulu pakati pa othamanga, akatswiri ochita masewera olimbitsa thupi, ndi ochita kafukufuku.
Ngakhale pali umboni wina woti madzulo ndi nthawi yabwino yopuma, pali phindu nthawi zina. Ziribe kanthu, nthawi yabwino kwambiri yochita masewera olimbitsa thupi ndi nthawi yomwe ikukuthandizani.
Nthawi Yabwino Kwambiri Yochita Zolimbitsa Thupi
Kwa kanthaŵi ndithu, akatswiri apeza kuti madzulo ndi madzulo ndi nthawi zabwino kwambiri zochitira masewera olimbitsa thupi. Malinga ndi kafukufuku, mudzalandira zotsatira zabwino pamene kutentha kwa thupi lanu kuli pamwamba kwambiri. Kwa anthu ambiri, izo ndi pakati pa 4 koloko madzulo ndi 5 koloko madzulo, ngakhale kuti maphunziro ena amapitirira nthawi ino mpaka 7 koloko masana
Zili mkati mwa maola angapo kuti mphamvu ndi chipiriro zikhale zoposa. Ochita masewero amawoneka bwino pamayeso ogwira ntchito omwe amayeza mphamvu ya kuthamanga kwa magazi komanso nthawi yogwira ntchito. Ndiyenso nthawi yabwino yothandizira kuvulaza. Mutha kukhala ocheramtima kwambiri ndi madzulo ndipo minofu yanu yakhudzidwa kuchokera ku ntchito za tsikulo.
M'maŵa, musanadzutse, thupi lanu likutentha kwambiri.
Izi zikhoza kusonyeza kuti m'mawa si nthawi yabwino yochita masewera olimbitsa thupi. Komabe, pali ubwino wina kuzinthu zam'mawa.
Chikoka Chakummawa
Kuthamanga m'mawa kungakuthandizeni kukulimbikitsani. Kafukufuku amasonyeza kuti zochitika za m'mawa zimagwirizana kwambiri ndi zochitika zawo zolimbitsa thupi kusiyana ndi omwe amagwira masana kapena madzulo.
Izi zikhoza kukhala chifukwa chakuti iwe ukuwuka mmwamba mwakufuna kokha kokhala kapena kugunda masewera olimbitsa thupi. Zotsutsana zamtundu uliwonse zingabwere tsiku lonse zomwe zingakulepheretseni kuti mupitirizebe kuchita masana. Muyenera kugwira ntchito mochedwa, kuthamangitsa ana kuti azichita, kuima ndi sitolo, kapena chirichonse. M'mawa, mumadzuka ndipo mwakonzeka kupita ndi mavuto anu m'njira.
Kuwonjezera apo, m'mawa kwambiri ndilo malo ozizira kwambiri pa tsikulo m'miyezi yotentha. Mudzakhala otetezeka komanso omasuka ngati muthamanga m'mawa mukatentha.
Zizolowezi zaumwini
Malingana ndi "Psychology of Exercise: Kuphatikiza Malingaliro ndi Kuchita," njira yabwino kwambiri ndiyo kuyendetsa chizoloŵezi chanu kuti mugwirizane ndi moyo wanu. Kulolera kuti zochitika zanu mwachibadwa zizitsatira ndandanda yanu ndi zizoloŵezi zanu zimachepetsa nkhawa ya kufunika kochita maseŵera olimbitsa thupi, zomwe zingakuthandizeni kuti mukhalebe nazo.
Anthu ena ndi anthu am'mawa mmawa ndipo kuthamanga kumawathandiza kukonzekera tsikulo. Ena angapeze masewera olimbitsa thupi kuti azitha kuswa tsiku kapena kuti zochita masewera olimbitsa thupi zimathandiza kuti azigwira ntchito mosavuta ndi kuvulaza nthunzi.
Mofananamo, nthawi yanu ingakhale yabwino kukonzekera m'mawa kuposa kuchita masana. Pakati pa zochita za banja ndi ntchito, ndizotheka kuti mutha kukhala ndiwindo lochepetsetsa loti mupange masewera olimbitsa thupi usiku.
Ngakhale simungamve ngati mukugwira ntchito nthawi imeneyo, ndizotheka kusintha chizunguliro chanu kuti mugwirizane ndi nthawi yanu.
Nkhuku za usiku zingathenso kupeza chitonthozo chifukwa chakuti kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi lisanayambe kugona sikungakhudze ubwino wanu wa tulo. Zingakuonjezere mtima wanu pa nthawi yoyamba yogona, koma othamanga mu phunziro limodzi sanawonetse kusiyana pakati pa zochita zawo ndi masiku osapuma.
Izi zikusemphana ndi kafukufuku wammbuyo omwe ntchito yammawa idali yabwino kuti agone. Komabe, chinthu chimodzi chimene aliyense angagwirizane nacho ndi chakuti muyenera kukhala ndi tulo mokwanira.
Ochita masewera omwe ali m'tulo tawonetsedwa amasonyeza kuchepa kwakukulu kwa ntchito.
Chochitika Nthawi
Ngati mukuphunzitsa zochitika zinazake kapena masewera ena, nthawi yanu yolimbitsa thupi iyenera kugwirizana ndi ntchitoyi. Mwachitsanzo, ngati mukuphunzitsira mpikisano wothamanga, kuthamanga m'mawa kungakukonzekeretsani mwambowu chifukwa ma marathons ambiri amayamba mmawa. Mosiyana ndi zimenezi, maseŵera ambiri a mpira ndi mpira amaseŵera madzulo pamene maseŵera a mpira angakonzedwe madzulo.
Ziribe kanthu kuti mumasewera masewera ati, kuphunzitsa nthawi imeneyo kudzakuthandizani thupi lanu kuchita bwino pa masewera kapena tsiku la mpikisano. Ngati izi sizingatheke, kafukufuku wina amasonyeza kuti kuphunzitsa kukana m'mawa kumatha kuchepetsa kusiyana kwa nthawiyi.
Kusintha kwa Kusintha
Nthawi yambiri yogwiritsira ntchito masewera olimbitsa thupi imakhudzana ndi kayendedwe kanu ka circadian. Ndizozungulira tsiku ndi tsiku zomwe zimayendetsa ntchito zambiri za thupi, kuphatikizapo kuchenjeza, kuthamanga kwa magazi, kutentha kwa thupi, ndi kagayidwe kake.
Aliyense ali ndi maola 24 ndipo ndizotheka kusintha kapena "kuphunzitsa" thupi lanu kuti lizikhala bwino nthawi zina. Zili ngati kusintha nthawi yatsopano pa alamu yanu. Sabata yoyamba kapena ziwiri zingakhale zovuta ndipo mukhoza kumenyana nthawi yoyamba. Mu mwezi umodzi kapena kuposerapo, thupi lanu limagwiritsidwa ntchito kusinthako ndipo anthu ambiri amapeza kuti amadzuka musanathe.
Zomwezo zikhoza kuchitidwa ndi zochitika zanu nthawi zonse. Mukazindikira kuti nthawi inayake yamagwirira ntchito yabwino pa nthawi yanu, thupi, chochitika, ndi zina zonse, mukhoza kuyamba kuphunzitsa thupi lanu kuti lifanane nalo.
Mwachitsanzo, ngati mutayamba kuchita nthawi yaitali m'mawa, thupi lanu limayamba kugwira ntchito nthawi imeneyo. Mudzakhalanso ndi chizoloŵezi chodzuka, kumwa, kudya, kugwiritsa ntchito chipinda chosambira, ndi kuthamanga. Patapita nthawi, idzakhala yachiwiri ndipo chizoloŵezi chingakuthandizeni kukhalabe olimbikitsa.
Mawu Ochokera
Ngakhale kuti umboni wa nthawi yabwino kwambiri pa masewero olimbitsa thupi uli ponseponse, mfundo yaikulu ndi yakuti kuchita masewera olimbitsa thupi kuli bwino kuposa ayi. Muzichita masewera olimbitsa thupi ngati zimagwira bwino ntchito yanu. Ziribe kanthu nthawi yanji yomwe mumachitira izo, mutapindulabe nthawi zonse.
> Zotsatira:
> Chtourou H, Souissi N. Zotsatira za Maphunziro pa Nthawi Yeniyeni: Kubwereza. Journal of Strength and Conditioning Research . 2012; 26 (7): 1984-2005. do: dx.doi.org/10.1519/JSC.0b013e31825770a7.
> Hill DW, Cureton KJ, Collins MA. Zolemba za Circadian Mu Kuphunzitsa Zochita. Ergonomics . 1989; 32 (1): 79-92. do: doi.org/10.1080/00140138908966069.
> Lox CL, Martin Ginis KA, Petruzzello SJ. Psychology of Exercise: Kuphatikiza Malingaliro ndi Kuchita. New York, NY: Routledge; 2017.
> Myllmaki T, et al. Zotsatira za Tsiku Lalikulu Lalikulu Kuchita Zochita za Mgonero ndi Ntchito ya Cardiaca Autonomic. Journal of Research Survival . 2011; 20 (1). do: doi.org/10.1111/j.1365-2869.2010.00874.x.