Impumelelo yokuqeqeshwa ekwenzeni i-gym ngokwezinga elithile ixhomeke esikhathini sosuku okhetha ngalo ukuthuthukisa umzimba.
Ungakhetha kanjani isikhathi esifanele sokuqeqeshwa?
Ekuqaleni, kungcono ukulalela ama-biorhyth wakho. Kubonakala ukuthi kunezinhlobo ezimbalwa ze-chronotypes zabantu. Uma uvuka ekuseni bese uzizwa ukhululekile ngesikhathi esifanayo, ukuqeqesha okuqala kuzoletha imiphumela emihle. Labo abazizwa benqwabelene ekuseni futhi bavulwa kuphela kusihlwa, amakilasi aphuthumayo azokwenza.
Khetha isikhathi sokuqeqesha ngokuya ngomgomo. Isibonelo, ekuseni kuhle kumakilasi ahlose ukulahlekelwa isisindo . Okokuqala, ukuqeqesha ekuseni kuqinisa kakhulu futhi kwandisa izinga lokunciphisa usuku lonke. Okwesibili, amahora asekuseni - isikhathi esihle sokuqeqeshwa kwesisindo, ngoba ungaqhuba amakilasi engenalutho esiswini, okuzovumela umzimba ukuba uqhubeke ngokushesha ukushisa amafutha amaningi, futhi ungadli ukudla okudliwe kanye ne-glycogen egcinwe esibindi.
Ukuqeqesha ekuseni, ntambama nakusihlwa
Uma ukhetha isikhathi esihle sokuqeqesha, ngokusekelwe ezinkambisweni zomzimba ezenzeka emzimbeni wonke usuku, ungathola ezinye iziphetho.
- Ekuseni ekuseni, izinga lokushisa lomzimba liyancipha nje njengengcindezi yegazi nokukhiqizwa kwamahomoni. Ngakho-ke, ngesikhathi sokuvivinya ekuseni, ukusetshenziswa kwamandla kunciphile. Ngaphezu kwalokho, ukuzivocavoca umzimba kwenziwa ekuseni, kuvame ukuholela ekulimaleni, ngakho-ke ngaphambi kokuba ukuqeqesha okunjalo kufanele kube isikhathi eside ukufudumala.
- Kukholelwa ukuthi yiyona eningi kakhulu
isikhathi esihle sosuku lokuqeqesha - kusuka ku-15.00 kuya ku-20.00 amahora. Phakathi nalesi sikhathi, izinga lokushisa komzimba kanye nokukhiqizwa kwe-hormone kufinyelela phezulu, ngakho-ke ukuqeqeshwa kuzokhiqiza kakhulu. Futhi emahoreni asebusuku insimu yobuhlungu iyanciphisa, ngenxa yalokhu ungenza izivivinyo eziyinkimbinkimbi, ukwandisa inani lokuphindaphinda, izindlela kanye nezisindo. - Ukuqeqeshwa kusihlwa (emva kwamahora angu-21h00) akufanelekile kubo bonke abantu, ngoba ngalesi sikhathi umzimba ulungiselela ubusuku bokuphumula, futhi zonke izinqubo ze-metabolic ziya kancane kancane. Kubalulekile ukucabangela ukuthi emva kokuqeqeshwa cishe ngeke ulale ngokushesha, umzimba udinga amahora ambalwa ukuze uphumule, ngakho-ke abantu abajwayele ukulala nokulala kusukela ekupheleni kokuqeqeshwa ebusuku bahle kakhulu.
- Okokugcina, siyaqaphela ukuthi isikhathi esihle sokuqeqesha sizoba yisikhathi lapho ungasisebenzisa khona njalo, ngesikhathi esifanayo futhi uzizwa uhle ngesikhathi esifanayo.