Limbikitsani Maphunziro Anu Kuti Muzitsatira Nyimbo Yanu
Palibe nthawi yabwino kwambiri yophunzitsira chifukwa zimadalira kusintha kwakukulu. Ngakhale zili choncho, pali zinthu zomwe muyenera kuziganizira zomwe zingakuthandizeni kuti mukhale opindulitsa ngati mukulemera, cardio, kapena chirichonse chomwe chiri pakati.
Kuwonjezera pa nthawi zovuta pamoyo wathu wa tsiku ndi tsiku, chimodzi choyamba ndikuganizira momwe thupi lanu limagwirira ntchito, komanso momwe izi zimakhudzira mahomoni anu ndi mankhwala ena othandiza pa ntchito zosiyanasiyana za tsiku ndi tsiku.
Ambiri a ife tiri ndi ntchito kuti tipite 9 mpaka 5 ndipo timagwira ntchito nthawi yathu yophunzitsira panthawiyi. Anthu ena amangofuna kuchita masewerawa, pamene ena amamva bwino kwambiri masana kapena madzulo. Pachifukwa ichi, kuphunzitsa kulemera ndi kumangiriza thupi sikusiyana kwambiri ndi zochitika zina zovuta, zambiri zomwe ndikulemba pano zimagwirizana ndi zochitika zolimbitsa thupi komanso kuphunzitsa kulemera.
Kumvetsetsa Thupi Lanu Thupi
Mwinamwake mwamvapo mawu akuti: "Ndine munthu wam'mawa," kapena mwinamwake kawirikawiri: "Sindine munthu wa m'mawa." Ngakhale kuti zikuwoneka zotheka kuphunzitsa thupi kuti lizigwira ntchito bwino mmadera osiyanasiyana a masana, ambiri a ife amawoneka kuti ali ndi chitonthozo chachibadwa pa nthawi inayake ya tsiku, ndipo izi zikuwoneka zokhudzana ndi chilengedwe cha kugona ndi kudzutsa kuti thupi lanu ndi ubongo wanu uzilamulira.
Nthawi ya thupi imeneyi imadziwika kuti nthawi yozungulira ndipo ndi gulu lenileni la maselo mu ubongo lomwe limatulutsa mahomoni ndi maganizo a magetsi malinga ndi nthawi yomwe ikuwoneka kuti imakhala ndi chibadwa.
Mahomoni otchedwa melatonin ndi hormona yaikulu yomwe imayang'anira nthawi ya thupi ili. Melatonin ndi kayendedwe ka circadian zimakhudzidwa ndi kuwala ndi mdima.
Kodi Maphunziro Opambana Amakhala Otani?
Tsopano popeza muli ndi mbiri, funso ndilo: Kodi izi zimakhudza bwanji maphunziro anu? Zikuwoneka kuti mutha kukonzanso thupi lanu podziwa nthawi yowuka ndi kugona.
Izi zikutanthauza kuti mukhoza kudziphunzitsa nokha kudzuka m'mawa ndikupita ku masewero olimbitsa thupi kapena kuthamanga ngati mukufunikira ndikupitirizabe kuchita masewera olimbitsa thupi. Zingatengere nthawi, kuti mukhazikitse mawonekedwe anu pulogalamuyi ngati simukugwiritsidwa ntchito pokonzekera m'mawa.
Kutentha kwa Thupi
Asayansi amatha kunena kuti kuchita masewera olimbitsa thupi n'kogwirizana kwambiri ndi kutentha kwa thupi, komwe kumawathandiza anthu ambiri madzulo. Inu mukhoza kukhala osiyana. Ndipo ngakhale, yankho la kuchita masewera olimbitsa thupi ndilokhazikika nthawi yamadzulo nthawi ya "pansi" kwa anthu ambiri. Komanso, nthawi yabwino yochita masewero olimbitsa thupi sikuti imangotengedwa ndi ola lanu la thupi, koma ndi mtundu wa masewera olimbitsa thupi, msinkhu wanu ndi thanzi lanu, zochitika za chilengedwe monga kuwala ndi kutentha, ndi zochitika zina monga chakudya ndi ntchito.
Ngati kuli kozizira m'mawa, izi zikhoza kupitilira kuwonjezereka kulikonse komwe mungatenge m'mawa kwambiri madzulo.
Masewera a Masewera Amtundu Usiku
Ochita kafukufuku adawona momwe ochita masewera a mpira amachitira ndi luso monga kugwira mphamvu, nthawi yogwira ntchito, kusinthasintha, kuyendetsa ndi kuyendetsa ntchito, ndi mayeso a pakhoma. Osewera adayesedwa pa 8AM, 12PM, 4PM, ndi 8PM. Palibe mayesero omwe anali apamwamba pa 8am kapena 12PM komanso mayesero angapo, osewera ankachita bwino pa 8PM.
Ofufuzawo anapeza kuti osewera mpira "amachita bwino pakati pa 16:00 (4pm) ndi 20:00 (8pm) osati mpira wokha [maseŵera a mpira].
Zaka, Umoyo, ndi Gender
Phunziro lina, othamanga omwe anali ndi zaka zoposa 50 ankakonda kukhala "anthu a m'mawa," nthawi zambiri kuchita masewera olimbitsa thupi m'mawa poyerekeza ndi othamanga achinyamata. Izi zikhoza kukhala chifukwa monga anthu akukalamba amayamba kuwuka kale. Izi zikhoza kubwezeretsa mawonekedwe a thupi.
Kutaya magazi ndi kusamba kungakhudze thupi lanu. Ndipo ochita kafukufuku wa circadian ndi zochita maseŵera olimbitsa thupi amapereka nthawi zina za tsiku limene kusamalidwa kopadera kungafunike.
- Kumayambiriro kwamawa: chiopsezo chachikulu cha matenda a mtima ndi kupweteka kwapakati, komanso chiopsezo chachikulu cha msana.
- Kumapeto kwa tsikuli: chiopsezo chowonjezereka cha mavuto a kupuma.
Zowopsya izi sizingakhale zabwino kwa anthu oyenerera, othamanga, koma zingakhale zofunikira kudziwa ngati mukupanga pulogalamu ya kukonzanso kapena kuyamba ndi masewera olimbitsa thupi .
Mahomoni Ochita Zochita: Cortisol ndi Testosterone
Kulemera kwa maphunziro madzulo kungakhale kopambana kumanga minofu molingana ndi kafukufuku wa mahomoni cortisol ndi testosterone ophunzitsa olemera.
Cortisol ndi hormone yomwe, mwa zina ntchito, imathandizira kuyang'anira shuga wa magazi mwa kuthyola minofu ya minofu ngati kuli kofunikira. Izi zimatchedwa "catabolism." Testosterone imachita zosiyana: zimathandiza kumanga minofu pogwiritsa ntchito mapuloteni. Izi zimatchedwa "anabolism."
Pamene zikutulukira, cortisol nthawi zambiri imakhala yam'mwamba kwambiri komanso yamadzulo kwambiri. Testosterone imakhalanso mmawa kwambiri. Komabe, zomwe phunziroli linasonyeza ndiloti chiŵerengero cha testosterone ku cortisol chinali chakuda kwambiri chifukwa cha cortisol, kupweteka kwa mahomoni, kunatsika kwambiri kuposa tsiku lomwe testosterone linachita, kupereka maantibolioni, maimidwe a misala madzulo.
Maphunziro a Mpikisano
Chofunika china pakusankha nthawi yophunzitsira ndi nthawi yeniyeni ya mpikisano wanu ngati mukuphunzitsa masewera olimbirana. Ngati ntchito yanu yopikisana ikuchitika m'mawa, ndiye kuti mumayenera kuphunzitsa nthawi imeneyo, komanso moyenera, kuti mutenge thupi lanu kugwiritsidwa ntchito pa ola lomwelo. Ochita masewera olimbitsa thupi ali ndi kusankha kwakukulu.
Potsirizira pake, muyenera kupita ndi nthawi iliyonse yomwe mumamva bwino komanso mutha kuganizira zinthu zonse. Izi zikuphatikizapo nthawi yanu ya thupi kuphatikizapo chikhalidwe, ntchito, thanzi ndi zachilengedwe komanso maphunziro ndi mpikisanowo.
Zochita masabata
- AM AM nthawi zambiri amayenera kuyenda, kuyenda ndi cardio zozoloŵera, m'malo molemera kwambiri.
- Onetsetsani kuti mutenthedwa musanachite chilichonse chovuta, makamaka m'mawa.
- Tenga zosavuta kumbuyo kwa maola angapo mutadutsa. Musati mutuluke pabedi ndipo yesetsani kuti mukhale munthu wabwino kwambiri.
- Kulemera kwa maphunziro m'mawa pamimba yopanda kanthu sikuli lingaliro loti chifukwa shuga wa magazi ukhoza kukhala wotsika. (Odwala matenda a shuga nthawi zina amakhala ndi shuga yambiri yamagazi m'mawa.)
- Kudya chakudya kapena kugwedeza pafupi mphindi 30 musanaphunzire kungakuthandizeni kupyolera mu magawowa ndikupewa kuphunzitsidwa kumalo osokoneza bongo, omwe sangakuthandizeni kusamalira minofu kapena kupititsa patsogolo.
Zochita zamadzulo
- Masewera a masewera ndi kuphunzitsa kulemera kungapindule ndi madzulo kapena PM ntchito. Komabe, izi sizingagwire kwa aliyense.
- Kumayambiriro kwa masewera olimbitsa thupi amadziwika ndi ophunzitsa kulemera.
- Kuphunzitsa mochedwa madzulo sikungakhale koyenera kuti munthu azikhala ndi thanzi labwino komanso agone.
- Ophunzitsa ena amapeza kuti kuchita cardio m'mawa ndi kuphunzitsa kulemera madzulo ntchito kwa iwo.
Zotsatira:
Atkinson G, Reilly T. Circadian kusiyana pakati pa masewera. Masewera a Masewera. 1996 Apr; 21 (4): 292-312. Onaninso.
CM Winget, DeRoshia CW, Holley DC. Circadian nyimbo ndi masewera olimbitsa thupi. Med Sci Sports Exerc. 1985 Oct; 17 (5): 498-516. Onaninso.
Reilly T, Atkinson G, Gregson W, Dr B, Forsyth J, Edwards B, Waterhouse J. Zina mwazinthu zokhudzana ndi thupi. Clin Ter. 2006 May-Jun; 157 (3): 249-64. Onaninso.
Reilly T, Atkinson G, Edwards B, Waterhouse J, Farrelly K, Fairhurst E. Diurnal kusinthasintha kwa kutentha, maganizo ndi thupi, komanso ntchito zokhudzana ndi mpira (mpira wa masewera). Chronobiol Int. 2007; 24 (3): 507-19.
Mbalame SP, Tarpenning KM. Chikoka cha nthawi ya circondian pa mahomoni oopsa amachititsa kuti munthu azitha kuchita masewera olimbitsa thupi kwambiri. Chronobiol Int. 2004 Jan; 21 (1): 131-46.