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Published : 13-06-2016, 12:43 | Category: News

To build a personal training schedule is necessary, given the characteristics of jet lag. Thus you will be able to do the exercises and feel the only burst of cheerfulness, without feeling fatigue.


Sport activities can be carried out at any time of day, guided by inner feelings. In the morning, difficult to carry out difficult exercise, otherwise you expose yourself to too much stress. In the afternoon and evening, your tone is at its maximum capacity, relieve accumulated tension will be easier doing in the gym.

Find out experimentally, what time of day are most effective sports. It depends on the individual.
If your fatigue is related to the high concentration of attention during the day, for example, the work is related to mental work, exercise in the evenings. So you can not only change the shape, but also to get rid of accumulated stress. People engaged in physical labor, is to hold classes in the morning.

In the morning the body temperature drops, so you can get a sprain or injury due to strenuous exercise. From 10.00 - 12.00 marked surge of adrenaline that helps to concentrate. For example, intelligent sports: karate, Taekwondo, golf. From 14.00 - 15.00 Activity is equal to zero, so put your workout. From 15.00 - 16.00 muscles in top shape, you can do with dumbbells or a barbell without much effort. From 16.00 - 19.00 the body is ready for high loads: running, aerobics. From 20.00 - 22.00 the body temperature drops, there is almost no energy. Exercise when you have nothing to be concerned, there is a desire and opportunity.

The concepts of "owl" and "bird" allow human weakness attributed to osobennno body. So you subconsciously define when it's easier given load. Hence the division into "bird" biotypes.

At the peak of activity owls 3: 13.00-14.00, 18.00-20.00 and 23.00-01.00. They find it difficult to wake up early, it is better to give up a hearty breakfast and do fitness. Active exercise useful in the period from 14.00 to 19.00. But to 21.00 charge your activity will come "out", just intense exercise plan for the weekend. Lark need to perform strength exercises from 6.00 to 7.00, from 16.00 to 19.00 and to do Pilates, dance or skating on roller skates.

Define a "circadian maximum" - the highest value in body temperature for 24 hours. Keep a record of your performance, which range from plus 1.5 to minus 1,5oS, every three hours for five or six days. Make a schedule of training, so that they began three hours before or after your "circadian peak."
 
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