Home workouts are different. To such physical exercises, we can include morning 30-minute exercises and, as well as active cardio.
The fast pace of life leaves little time for personal space. Home, family, work or school make girls push their dreams of a slim and toned body into the background. Financial difficulties or lack of time prevents visiting Gym. But even in such a situation, you should not despair, because you can successfully train at home. It is only necessary to allocate 30-40 minutes a day to improve your figure, and the result will be an elastic and hardy body. Regularity, adherence to a training plan and rest are important for exercising at home.
What muscle groups to pump?
It is better for overweight girls during training not to focus on certain muscle groups. The muscles of the whole body should be pumped, thus, uniform burning of the fat layer is ensured. Training should begin with a warm-up, in which all muscle groups must be prepared for the load. Then comes the aerobic part, no matter what the exercises are. The main thing is the intensity and preparation of the heart for a power load.
At normal weight, it is recommended to start pumping the muscles of the hands. To do this, you can use an expander and dumbbells for 2 kilograms. And when push-ups in a prone position, the pectoral and spinal muscles are strengthened in parallel. The most difficult thing is to pump the press, for it is important not only a regular load, but also its gradual increase. The upper abdominal muscles are excellently pumped by lifting the upper body from a prone position. Effective exercise For lower press: lying on the floor, simultaneously raise both legs. In this case, you can not lower your legs to the floor, maintaining the tension of the press. The leg muscles swing the easiest, they are used to being in good shape and ready for serious loads. Therefore, regular squats can be done with weights. And if you still wear a backpack full of books, you can strengthen your back.
What is important for beginners to know?
Training at home should not be treated as exhausting hard labor. It is better to set yourself up in a positive way, and strive to do the exercises with pleasure. After all, playing sports will not only improve the appearance, but also get rid of extra pounds, but also will allow you to feel lightness and self-confidence. Girls who are just starting to get involved in training should not immediately give their muscles an excessive load. You need to start with light exercises, bringing the execution technique to automatism. And only after that do more approaches, increasing the load.
Often beginners make a mistake due to which the possible result of training disappears. It's about negligence in training. If you have already decided to go in for sports, then the training plan should be followed. In this case, there is no place for laziness and bad mood, which is most often the reason for missing classes. You should allocate only 3-4 hours a week, work productively on certain days, and a slender body is provided. Doing sports without proper nutrition and water balance is a waste of time. For greater self-confidence, beginners are advised to record workouts in a notebook, displaying the exercises done, the number of runs and approaches in it.
Warm-up technique
It is important to warm up the muscles and joints well during the warm-up. Carry out a set of rotational movements with each part of the body. Start with the shoulders, elbows and hands, and end with the knees and feet. Also, do not forget to warm up your back and lower back: tilting to the side and rotating the body.
Example of a training program
You need to have a basic set of dumbbells and a fitness bar
- Monday (legs and biceps):
- Deep squats - 15 times 3
- – 20 by 2
- Dumbbell bench press, in a sitting position - 15 times 3
- Mahi arms to the sides with dumbbells or weights - 10 times 2
- Squats with dumbbells - 15 times 3
- Wednesday (chest and triceps):
- Push-ups from the floor - 10 times 3
- Lifting dumbbells up from a prone position - 30 times 2
- Push-ups on a chair - 15 times 3
- – 30 sec. 2-3 times
- Reverse twists - 15 times 3
- Friday (back and abs):
- Squats with dumbbells - 15 times 3
- Twisting - 30 times 2
- Raising the legs in a prone position - 20 times 2
- Fold - 15 times 3
- Exercise "superman" - 15 times 3
- Sunday (butt and thighs):
- Squats - 30 reps, 2 sets
- Exercise "heel to the ceiling" - 30 times on each leg, 2
- Leg swings in the lateral position - 40 times 2
- Lunges with dumbbells - 15 times 3
- Deadlift - 25 times 2
After strength exercises To lose weight, you need to do a fat-burning workout. At home, step aerobics is best suited. Cardio training in duration should be at least 50-60 minutes, only with such a long load the body burns excess fat. With its help, not only kilograms go away, and muscle tone increases, but also the cardiovascular and respiratory systems are strengthened.
Basic training rules
- Power load - 3-4 times a week, fat burning can be done daily.
- Duration of training (strength and cardio) - 1.5 hours.
- The time of classes is selected individually. It doesn't matter if it's morning or evening, the main thing is physical recovery and motivation.
- Training necessarily begins with a warm-up, and ends with a hitch.
- After eating, 2 hours should pass, only then you can start the exercises.
- Increase the number of repetitions is necessary in case of easy execution.
- Girls are not recommended to use heavy dumbbells, 2-3 kilograms each is an ideal load.
- You can not miss the scheduled classes, otherwise you will have to start all over again.
- You can not overload the muscles, their growth and strengthening occurs during moments of rest and recovery.
- Nutrition is 80% success.
Any girl will like to train her body without leaving home. This is not only economical in terms of finances, but also allows you not to think about your complexes. With excessive fullness, not every young lady agrees to burn calories in the company of beautiful and fit rivals who are frequent visitors to the fitness club. From time to time, home workouts will become a habit, without them the body and soul will be bored. The main thing is to believe in your own strength and strive to improve yourself, creating the image of a beautiful and independent girl.
Timko Ilya- lord of all site and fitness trainer | more >>
Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 rank by weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.
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Date of: 2014-03-13 Views: 691 381 Grade: 4.8
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People often come to me with the question: “Help me compose my workouts.” I have a slightly negative attitude towards such amateur performances, but I understand that it was, is and will be. Since not everyone has money for a coach. And there are also people who basically want to do everything themselves. And there are gyms where there is simply not a single coach. Or there is not a single sensible coach (which is not such a rarity). In general, be that as it may, drawing up your own personal plan is quite within the power of any person who has at least a few months of training experience behind him. But if you are a complete beginner, then it will be much more difficult for you. After all, you don’t even know which muscles this or that exercise trains. Therefore, I recommend such people to use ready-made programs from this site. Well, for everyone else who wants to play the game of "your own coach", let's start slowly. And the first thing you should do:
I. Decide on the main goal of training
In total, training in the gym can pursue 5 main goals:
- Increase muscle mass and strength;
- Slimming;
- Strength increase (without change in body weight);
- Relief (without changes in body weight);
- Maintaining the achieved form.
II. Decide on the number of workouts per week
The number of workouts is determined by your goal and your capabilities (availability of free time, money and effort). If you just want to keep fit, then 2 workouts per week is enough. If you want to increase mass and / or strength, then at least 3 workouts is desirable (although I know cases when people grew well with 2 workouts). Well, with weight loss or relief, there should be at least 3 workouts. And ideally 4 - 5. But be that as it may, people, as a rule, are forced to build on the availability of free time. Just don't fool yourself. Soberly assess your capabilities and estimate how often you can visit the gym. After all, if you make yourself a plan for 4 workouts a week, and you only go 2-3 times, then you will have to redo the plan again.III. Determine the method of doing the exercises
Personally, I highlight 6 methods of doing exercises:
- (suitable for growth in strength and / or mass);
- (suitable for weight gain, weight loss and relief);
- (suitable for weight loss);
- (suitable for weight loss and relief).
IV. Decide on a set of exercises
Write down all the exercises that you want to do in training. And it is better to immediately sort them into muscle groups. If you do not have enough experience, then this may cause problems due to elementary ignorance of anatomy and biomechanics. Well, as a hint, you can look at the article:. Or use the MENU - EXERCISES. Where they are already sorted by body parts. The number of exercises can vary greatly depending on your goals and the amount of training. Let's say if you train 2 times a week to keep fit with the combined method, then 10 basic exercises (5 per workout) will be enough for you. If you are actively losing weight with supersets of 5 workouts per week, then the number of exercises can be 40 or even more. V. Scatter Workout Exercises
After you have written out all the exercises, you need to scatter them in training. How to scatter - depends on the goal. - 1 - 3 muscle groups per workout (depending on the number of workouts). Not more. That is, you do not need to try to pump all the muscles at every workout. As a hint, you can read:. weight loss- on the contrary, all muscles are trained in each workout a little. Here your task is to load the whole body and spend as much energy as possible. Relief- it is possible to divide by type, both when gaining mass, and by type, as when losing weight. It depends on the method of performing the workout, on the characteristics of your body and on the direction of your diet. Form support- well, there can be any option. Depending on how you achieved this form: through weight loss or through mass gain.VI. Determine the order of the exercises
Next, you need to prescribe the order of the exercises, which also plays a big role. Especially when gaining mass. When losing weight - less, but still you should not neglect this stage. When gaining mass and/or strength- you can put exercises in a block of 2 - 3 exercises one after another for one muscle group. Or you can alternate muscles - antagonists (biceps - triceps, chest - back, etc.). In any case, at the end of the workout, you should score as much as possible exactly those muscles that you have outlined for today. weight loss- here the "block" is not needed and even harmful. You just need to alternate top - bottom. You can alternate antagonists. But, in any case, not a block. The load should jump from one muscle to another during the entire workout. Only in this way you can load the whole body. Relief- you can either block or alternate antagonist muscles. In some cases, alternating top-bottom is suitable. But this, in my opinion, is a bit inappropriate for the relief. - any option. Again, it depends on how you arrived at this form.VII. Determine the number of sets and repetitions
A very important parameter. After all, it directly affects. The more weight and fewer repetitions, the lower the intensity of training and less. I usually distribute sets (including warm-ups) and reps like this: When gaining mass- 3 - 5 sets of 6 - 12 repetitions in basic exercises. And 3 - 4 sets of 10 - 15 repetitions in auxiliary exercises. With increasing strength- 4 - 5 sets of 2 - 6 repetitions in basic exercises. And 3 sets of 8 - 12 repetitions in auxiliary exercises. weight loss- 2 - 4 sets of 12 - 20 repetitions everywhere. Relief- 2 - 4 sets of 12 - 15 repetitions everywhere. Maintaining the achieved form- 3 - 4 approaches. The number of repetitions depends on your previous goal.VIII. Plan to change the weight of the shells in training
Well, the last stage is to determine how your weights and the number of repetitions will change from workout to workout. In the case of maintaining shape, relief or weight loss, this is not so important (although it also matters). But if you want to increase muscle mass or strength, then this is a very important parameter. And here everything, alas, is so individual and unpredictable that in absentia I cannot advise anything concrete. Read articles: and. There you can understand the basic principles of how it's all done.Conclusion
Yes, as you yourself saw, drawing up a training plan is a very difficult process with a bunch of nuances and various options. I have made over 1000 in my life. training programs. Although this is a very approximate figure. But I never make a plan for a person until I personally train him for at least a month without a program. Only after 1 - 2 months I already know more or less exactly what is more suitable for this or that person. You, if you have trained for at least a few months, also have some idea of what suits you best and what you want to do with your body next. Therefore, thoughtfully and in the order in which I just told you, draw up the following training program for yourself. Well, for those who do not want to bother, I can make an individual training program.Beginner Gym Schedule That Provides Rapid Muscle Growth
The effectiveness of the program 1+1 "is that it allows beginners to increase their muscle mass in a short time. Its essence is as follows: the loads during training are distributed on two halves of your body, that is, on the 1st day you use exercises on one half, then you rest for one day, the next day you exercise the other half of the body. This system will be discussed in the article, since I believe that it is optimal for muscle development in beginners.
The point of this exercise schedule is this: to begin with, we "divide" our body into two parts, and exercise only one part during training in the gym. Then follows a day of rest. But if your age or employment at work does not allow you, then you can use two days instead of one day of rest. This means that there will be either 3-4 or 2 workouts in the gym per week.
First day: muscles of the legs, back and abdomen
Second day: chest and shoulder muscles, arm muscles
After starting regular training on this program, it is recommended to stick to it for at least six months. Both beginners and advanced and experienced bodybuilders are accustomed to often change their schedule in the gym, as they believe that they find something better to strengthen their body. But, unfortunately, this is not the case. Frequent change of programs is fraught with the fact that the training system is violated, which is important. Therefore, I advise you to practice this program until such time as you notice any progress.
In general, this training schedule should look like this:
First day: lack of employment
Second day: a) muscles of the legs, back and abdomen
The third day: lack of employment
Fourth day:
Fifth day: lack of employment
Sixth day: a) muscles of the legs, back and abdomen
Seventh day: lack of employment
Eighth day: b) pectoral and shoulder muscles, arm muscles
Regarding the choice of a set of exercises in the gym, I would advise you to choose the basic options, since basically with their help you can gain a large amount of muscle mass. There are a great many different exercises, both with the use of simulators and with the use of sports equipment, but the set of basic exercises that form the basis is unlikely to ever be changed. My advice to you is to practice these exercises at home without sports equipment in order to feel the load on the target muscles and learn the technique of their implementation.
I suggest you choose the following set of exercises to strengthen your body:
A) muscles of the legs, back and abdomen
1. : workers - 4 sets, number of repetitions: maximum
2 . : warm-up - 2 sets of 20 reps, workers - 3 sets of 10 reps
3. : warm-up - 20 times, workers - 3 sets of 10 times
4.
5.
: workers - 4 sets of 10 times
B) pectoral and shoulder muscles, arm muscles
1. : warm-up - 2 sets of 15 times, workers - 3 sets of 7 times
2. : workers - 4 sets of 7 times
3. : warm-up - 10 times, workers - 3 sets of 9 times
4. : warm-up - 15 times, workers - 4 sets of 8 times
5. : workers - 4 sets of 8 times
1)
The rest interval between sets is one minute. This means that training will take you about 40 minutes, that is, the recommended training time for beginners, so try to finish the exercises during this time.
2) According to this schedule of classes in the gym, you need to do at least three months. Then, if muscle growth slows down, then you will need to change the two-day system to a three-day one.
3) At the initial stage, you need to master correct technique doing exercises, because then there will be violations in muscle development. Therefore, carefully study the technique of performing the exercise and hone the correct execution for as long as your training weight is small and you cannot harm yourself. Do not forget about my advice to do training exercises at home without sports equipment, this will make it easier to master the correct technique.
4) During these exercises, your training weight will increase significantly, due to the mechanical adaptation of the muscles to the optimal performance of a particular exercise, but not with an increase in muscle mass, so do not flatter yourself too much.
5) You must sleep at least ten hours a night. Also try changing your diet to include about two grams of protein daily.
6) Do not forget about the class schedule, regularly check the exercise diary, which must be constantly kept, try to surpass the previous indicators.
Weight loss largely depends not on the intensity of training in a fitness club or gym, but on the menu. The diet plan for weight loss should include a specific schedule, which indicates what time this or that meal is made. A well-chosen ratio of BJU, i.e. proteins, fats and carbohydrates, allows a losing weight, for example, an overweight athlete to achieve the desired results by drying the body.
What is the correct diet
Before you schedule your meals for weight loss and derive the optimal BJU formula, you need to find out what is generally meant by proper nutrition. To lose weight, you need to eat vegetables and fruits, while not forgetting that the body needs proteins and vitamins. With proper nutrition, food intake should be regular at regular intervals.
According to the studies of physiologists, when eating at the same time, conditioned reflex connections begin to be produced in the human body. Automatically, about 30-60 minutes before a meal, preparatory work begins in the body, which plays an important role in the digestion process. This will help you lose weight, so don't forget about it!
Meal time
Having decided to make an individual nutrition schedule for weight loss, keep in mind that the main criterion that determines the time of eating is the feeling of hunger. It can be identified by this sign: at the thought of unattractive food, saliva begins to stand out - in this case, not the stomach, but the tongue needs food to a greater extent. Hunger is the true impulse to eat. Otherwise, if you succumb to the deception of appetite, you can easily gain excess weight.
Diet plan for weight loss
Breakfast is the most important meal of the day and should therefore be high in protein. The second breakfast is a light and low-carb meal, during which you can limit yourself to a glass of juice or kefir. As for lunch, it should be a balanced meal consisting of protein sources (for example, fish, chicken) and a small amount of healthy carbohydrates. You need to have an afternoon snack with carbohydrates in the form of porridge, fruits. And dinner, like lunch, should be well balanced.
Meals by the hour
To lose weight and make your menu complete, it is best to use fractional 5 meals a day. It includes main meals and a couple of snacks. In general, to determine the frequency of food intake, you need to take into account your age, work activity, work schedule and the state of your body. An adult person should eat 2.5-3.5 kg of food per day, but one should not eat to satiety. Overeating is evidenced by drowsiness, shortness of breath and a feeling of heaviness in the pancreas. An approximate hourly regimen of proper nutrition for weight loss:
- First breakfast - 7:00.
- Second breakfast - 10:00.
- Lunch - 13:00.
- Afternoon snack - 16:00.
- Dinner - 19:00.
Week schedule
The correct diet for weight loss for 7 days should be developed taking into account the biological rhythm of a person, regardless of whether he is a “lark” or an “owl”. To do this, you can consult with a knowledgeable nutritionist who will help you create an optimal program and calculate the required number of calories for your diet. healthy eating. This will speed up the metabolism, i.e. metabolism. Meal time for weight loss:
- Breakfast - from 7 to 9 am.
- Lunch - from 11 to 12 noon.
- Lunch - from 13 to 15 days.
- Snack - from 16 to 17 days.
- Dinner - from 18 to 20 pm.
Schedule for the month
If you're looking for a monthly diet plan, use the list above, which is fine for a 30-day schedule as well. At the same time, it is very important to calculate the calorie content of dishes and products - use a special calculator or calorie table. In addition, you need to calculate your calorie intake in kcal using the formula: 0.65 (0.655 for women) + weight (kg) x 13.7 (9.6) x height (cm) x 5 (1.8) + age x 6.8 (4.7). In the presence of physical activity, multiply the resulting number by 1.3.
Diet time for weight loss
Portions with such a diet should be relatively small. The menu should include cereals, cereals, vegetable fats (instead of animals), fish, meat, dairy products and other components that can be easily combined with each other. The timetable for weight loss by the hour, which must be strictly adhered to in order to achieve the result:
- 8:00 - rice / buckwheat / oatmeal on the water.
- 10:00 - apple.
- 12:00 - low-fat cottage cheese.
- 14:00 - boiled chicken breast with cabbage.
- 16:00 - low-fat yogurt.
- 18:00 - salad.
- 20:00 - dried fruits.
- 22:00 - kefir.
Daily routine for weight loss for a woman
Thinking through the diet, keep in mind that fats should make up no more than 20 percent of daily calories, and carbohydrates - about 50 percent. As for proteins, their amount is calculated according to the principle: 1.5 g per 1 kg of weight. Often, protein is used for weight loss, which is low in calories and very nutritious, but it will only work with training. The daily routine should include:
- Rise and retreat. Try to wake up and fall asleep at the same time.
- Take up exercise - physical activity should be about 15 minutes.
- You should not skip your morning meal.
- Include 3 main meals and 2 snacks in your menu.
- Make time for others physical activities, for example, visiting the gym, swimming pool.
Time goes by slowly when
you follow him. It feels being watched.
But it takes advantage of our distraction.
Albert Camus
How to make a daily routine is one of the most important topics of a healthy lifestyle. Everyone is faced with the need to allocate their time. Sometimes, as in the case of work, this is a necessity. Sometimes, for example, when planning the most productive pastime or vacation, this is expediency. The correct mode of the day implies the rational use of sleep time, personal hygiene, nutrition, work, rest, sports and physical activity. Planning a daily routine and following it makes a person disciplined, develops organization and focus. As a result, a mode of life is also developed, in which the expenditure of time and energy on non-essential things is minimized.
In this lesson, answers will be given to questions about the correct daily routine, the features of the influence of biological rhythms on the activity and efficiency of human activity, the main approaches and methods for compiling a daily routine for different people: men and women of different professions, adults, students and schoolchildren.
What is the daily routine?
Daily regime- a well-thought-out schedule of actions for the day, planning time for the purpose of its rational and most effective distribution.
As mentioned above, the routine is of great importance for the self-discipline and organization of any person, and it is also important for many other applied aspects of our lives. For example, the daily routine plays an important role in building training programs, drawing up diets and organizing proper nutrition in general, choosing the most productive hours of our life for work or creativity.
Mason Curry, in his book Genius Mode: The Daily Routine of Great People, gives the following analogy to a daily routine:
“In skillful hands, the daily routine is a precisely calibrated mechanism that allows us to make the best use of our limited resources: first of all, time, which we most lack, as well as willpower, self-discipline, optimism. An orderly regime is like a track along which mental forces move at a good pace ... ".
The daily routine is needed so that time does not use our absent-mindedness (see epigraph). Each person faced in his work haste, a sense of the amorphousness of time, confusion in personal and work affairs. We cannot always clearly tell how much time we have spent on this or that activity, because we do not consider it necessary to constantly monitor the use of our time. However, it is the whole day's routine that helps to most intelligently and effectively allocate your time. In addition, without the skill of successfully planning your day, a person will not learn how to make longer-term plans, especially since it is not so difficult to plan your daily schedule completely, because:
- A day as a minimum unit for planning is most convenient due to easy visibility.
- If any attempt fails, you can rebuild and change the mode the next day.
We also note the fact that the use of the epithet "correct" in relation to the daily regimen is somewhat arbitrary. Individually for each person, the concept of the correct routine can be different and depend on many factors: work, habits, characteristics of the body. But, according to experts (psychologists and doctors), the physiological aspects of the functioning of the main life systems of people are identical. On the basis of this, it is possible to compile a universal regimen containing general recommendations that will suit everyone to one degree or another. Based on the proposed recommendations, taking into account your individual needs, you can develop a daily routine that is best for you.
Biological rhythms and daily routine
Without taking into account the daily biological rhythms of the body, a person is unlikely to be able to create an organized and effective daily routine. Experiments show that if a person who is accustomed to waking up at 7 am usually sleeps until 4 pm one day, then after waking up he will feel tired, weak, slowing down the pace of activity. This condition occurs as a result of ignoring the features of biological rhythms, biological clocks and circadian rhythms.
biological rhythms (biorhythms) - periodically recurring changes in the nature and intensity of biological processes and phenomena in living organisms, on which their functionality depends.
Biorhythms are internal ( endogenous), depending on the body's biological clock, and external ( exogenous), which manifest themselves in the synchronization of internal cycles (change of sleep and wakefulness) with external stimuli (change of day and night). In terms of compiling the daily routine, we are most interested in circadian rhythms - cyclic fluctuations in the intensity of various biological processes associated with the change of day and night, the period of which is approximately equal to 24 hours.
Until recently, many researchers attributed the study of biorhythms to a non-academic area of physiology, but thanks to recent studies, the situation has changed somewhat. So, in the human brain, they found a tiny cluster in the hypothalamus, about 20,000 neurons in size, which controls many of the body's circadian rhythms. Known as the suprachiasmatic nucleus (SCN), this center does the work of the body's internal pacemaker and influences the human biorhythms.
Owls and larks
Psychologists often refer to the well-known division of people depending on the period of their activity into "owls" and "larks". It is difficult for the first to get up early in the morning, and the peak of their activity falls on the evening and night hours. The latter, on the contrary, are active in the morning, and by the evening they quickly lose their energy reserves. Interestingly, in many African countries there are practically no “owls”, this is due to the fact that many villages and cities are not electrified, which means that when the sun sets, local life stops. In addition to "owls" and "larks", there is also a transitional option - these are the so-called "pigeons", which combine the features of both categories: such people can wake up and do business equally actively and effectively at different times of the day. In addition, there are two more types of people: low sleepers and "sleepers". Sleepless people are active both early in the morning and late in the evening, and they need only 3-4 hours of sleep to recuperate (such people included, for example, the famous inventor T. Edison). Sony, on the contrary, are inactive, feel tired and tired at any time of the day.
The proposed classification is rather arbitrary, since, according to psychotherapists, a normal healthy person, if desired, can gradually change his type of wakefulness without harm to the body. The main thing is the presence of willpower and the right strategy.
For example, many politicians, businessmen, athletes who travel a lot around the world often have to adjust their circadian rhythms in accordance with the time difference between cities in order not to lose efficiency in their work when changing time zones. In practice, even special recommendations have been developed that will help to rebuild your regime as painlessly as possible after changing the time zone. For this you should:
- plan the first days of arrival so that, if possible, psychological and physical stress are minimal;
- eat only light food two days before the flight, exclude alcoholic beverages, as well as dishes that are unusual for you, and, if possible, refrain from smoking;
- take into account that it is better to fly from east to west on a morning or afternoon flight, and from west to east - in the evening;
- 3-5 days before departure, gradually rebuild your regime in accordance with the time zone of the place where you are going to fly;
- if you have to fly west, try to go to bed and get up later. When traveling eastward, you need to fall asleep earlier and wake up early in the morning.
Often people do not even have to use their willpower to change their activity regime, since the human body is able to independently adapt to changing conditions. external conditions. For example, regular schoolchildren tend to go to class by 8:30 a.m. during a long period of study. Over the years, the student's body gets used to follow the given circadian rhythm, that is, to work actively in the first half of the day. However, if, after graduation, a graduate enters the university in the evening department, where classes are held on the second shift, the body has to adjust to the new schedule. Over time, the student's biological clock naturally adapts to the new system without much effort on his part.
Knowing the laws of the biological clock will help you plan your day correctly. Below is an example of a table of periods of activity of different systems of an average person by hours:
04:00. Beginning of the circadian rhythm. At this time, the body releases the stress hormone cortisone into the blood, which triggers the mechanisms of basic functions and is responsible for our activity. It is this hormone that helps wake up people who prefer to get up early.
05:00-06:00. Awakening of the body. During this period, the metabolism accelerates, the level of amino acids and sugar increases, which do not allow a person to sleep soundly in the morning.
07:00-09:00. Perfect time for a light physical activity when you can quickly bring the body relaxed after sleep into tone. At this time, the digestive system works well: the absorption of nutrients occurs faster, which helps to efficiently process food and convert it into energy.
09:00-10:00. The period when the energy received from eating is mastered. During this time, a person is able to cope well with tasks for attention and quick wits, as well as successfully use short-term memory.
10:00-12:00. The first peak of efficiency, the period of maximum mental activity. At this time, a person copes well with tasks that require increased concentration.
12:00-14:00. The time of deterioration of performance, when it is necessary to rest the tired brain. This period is suitable for a lunch break, as the work of the digestive tract accelerates, blood flows to the stomach, and the mental activity of the body decreases.
14:00-16:00. It is better to devote this time to the calm digestion of what you have eaten, as the body is in a state of slight fatigue after dinner.
16:00-18:00. The second peak of activity and performance. The body received energy from food, all systems again work in full mode.
18:00-20:00. Best time for dinner, the body will have time to digest the food received until the morning. After eating, you can take a walk or do something after an hour exercise, go to training.
20:00-21:00. This time is suitable for sports, visiting sections, communication.
21:00-22:00. The period when the ability of the brain to memorize increases. At this time, eating is not recommended.
22:00. The beginning of the sleep phase. Recovery processes are launched in the body, hormones of youth are released. The body goes into a state of rest.
23:00-01:00. At this time, the metabolic process slows down as much as possible, body temperature and pulse rate decrease. The phase is coming deep sleep when our body is at its best rest.
02:00-03:00. The period when all chemical reactions are slowed down, hormones are practically not produced. Lack of sleep at this time can lead to a deterioration in condition and mood throughout the day.
Note: in the cold season, there is an insignificant forward shift of the described processes of physiological activity in time.
Components of the daily routine
We have already said that it is impossible to offer a universal daily routine that would suit everyone. When drawing up a schedule, many personal factors are taken into account, but there are also points that everyone must follow. These are necessary conditions for anyone who wants to lead healthy lifestyle life and be healthy.
Dream. The realities of the modern world are such that many people either get enough sleep or regularly sleep more than the body needs. In both cases, this negatively affects the physical condition of a person and his activities. A clear daily routine and the right time for sleep allow all human life support systems to recover and relax, and also help to avoid sleep and nervous system disorders.
So, the ideal time for sleep is the period from 23.00 to 7.00 in the morning. On average, an adult should sleep about 7-8 hours a day, although there are many cases when people slept much less (3-6 hours a day), but they felt great and did their job efficiently. Famous successful sleep-deprived people include Julius Caesar, Leonardo da Vinci, Benjamin Franklin, Napoleon Bonaparte, Thomas Jefferson, Salvador Dali, Nikola Tesla, Thomas Edison, Winston Churchill and Margaret Thatcher. However, do not resort to extreme cases and neglect healthy sleep altogether. In the course of clinical experiments, isolated cases were observed when people did not sleep for more than 250 hours in a row. By the end of this period of time, doctors noted in patients a disorder of attention, the inability to focus on an object for more than 20 seconds, and psychomotor impairment. Such experiments did not bring much harm to health, but they knocked the human body out of its usual state for several days.
For many people who want to even out their schedule and learn how to go to bed early, the question of “how to fall asleep” at the scheduled time is relevant. Here are some recommendations:
- Instead of watching TV or surfing the Internet, it's better to read a book before bed;
- A few hours before bedtime, it is worth exercising, running, just walking;
- You should not eat heavy meals at night;
- Before going to bed it is useful to ventilate the room;
- Thus, make your daily routine so that during going to bed the body feels tired.
- Even if you can’t fall asleep for a long time in the evening, you still need to get up at the scheduled time in the morning. You won't get enough sleep one day, but the next night you will be able to fall asleep earlier.
Mental balance. As they say, “a healthy mind in a healthy body”, but the opposite is also true. If a person is calm and satisfied with life, enjoys work, it means that it is easier for him to observe the daily routine. To understand ourselves, we made a special course "Self-knowledge", which will allow you to understand yourself, understand your strengths and weaknesses:
How to plan your daily routine?
This is how B. Franklin's daily schedule looked like, posted by him in his "Autobiography":
(image based on a fragment of the book by M. Curry)
How to make an adult daily routine
1. Try not only to think over the schedule, but also write it down. Use special programs, a diary, or simply write it down on a piece of paper. A written daily routine will not only remind you of business, but also serve as a silent reproach if any of the planned is not fulfilled.
2. It is important that at first only what you really do during the day is included in the regimen. Simply put, it’s worth adding items to the schedule that you will definitely complete, for example, get up at 7 to get ready, have breakfast and, taking into account the road to 9, be at work. If you only want to go to the gym after work, but have never done it before, you should not include such an item in your daily plan. Later, when the idea can be realized, the regime can be adjusted. Remember that accustoming yourself to following a routine, and, consequently, self-discipline, can only be done by completing real schedule items.
3. In different components of your regimen (primarily for work), rank tasks. Put the difficult tasks at the beginning and do them in the same order.
4. Try to take into account the physiological needs of your body, which were mentioned above. Observe personal hygiene, do not stay up late, eat at the same time.
5. It is also important that a few days after the decision to start compiling the regime, you begin to mark the time intervals spent on certain actions. Print the average of how long it takes you to have breakfast, get to work, answer emails, communicate with colleagues, and so on. Based on the data obtained, you need to draw up the first regimen of the day. The use of the characteristic "first" is not accidental - in the future, most likely, you will repeatedly adjust your regimen and it is important to learn during this process to rely on specific time frames, and not on subjective feelings of the time spent.
6. It is obvious that the daily routine is compiled in accordance with employment at work, which is more or less defined. Nevertheless, it is important to plan not only working time, but also rest, time for household chores and other things. This is sometimes difficult to do, but over time you will learn.
How to make a daily routine for a student (teenager)?
1. The first thing to start with is the "field stage". Some time needs to be spent on observation: how long does it take to get to school, to the section, prepare homework, etc. If the student makes up his own regimen, the data obtained must be agreed with the parents, who will help take into account the characteristics of age and allocate sufficient time for rest .
2. School education is built taking into account pedagogical, psychological methods, nuances of age. The number of lessons, electives are given in such a volume so as not to overload the student. But rest time must be planned separately. It is recommended to rest at least 1.5 hours after the end of classes and another 1.5 hours after completing homework. Some of this time should be spent outdoors.
3. It is unacceptable to spend most of your free time watching TV or playing computer games. This problem is solved by enrolling in sections and circles, fulfilling household chores assigned by parents, and other more useful things.
4. The child's daily routine is important for the first time. It all depends on the parents.
5. For students elementary school Make sure to set aside time for naps. High school students can go to bed a little later, as well as independently make adjustments to their schedule in accordance with employment. For the preparation of written homework, the interval between 16.00 and 18.00 is best suited. It is better to read books and textbooks in the evening.
6. Below is one of the options for the hourly daily routine of a 3rd grade student, approved by pediatricians:
- 7:00. Climb.
- 7:00-7:30. Charging, washing.
- 7:30-7:45. Breakfast.
- 8:30-13:05. School lessons.
- 13:30-14:00. Dinner.
- 14:00-15:45. Outdoor games, walks, outdoor activities.
- 15:45-16:00. afternoon tea.
- 16:00-18:00. Self-study, homework.
- 18:00-19:00. Free time, rest.
- 19:00-19:30. Dinner.
- 19:30-20:00. Free time, housework.
- 20:00-20:30. An evening walk.
- 20:30-21:00. Preparation for sleep.
- 21:00. Dream.
How to make a student's daily routine?
1. Start by collecting and analyzing information about the time spent. If the daily routine was drawn up while studying at school, then nothing will change dramatically in the daily routine of a full-time student.
2. Compared to schoolchildren, students often increase the amount of information received and the time for self-training. It is worth considering at the same time that mental activity should alternate with physical and outdoor activities - to maintain health, these items should not be excluded from the schedule.
3. The activity of a student is connected with a constant tension of mental forces, and in order to use them fruitfully, one must remember not only the alternation of work and rest, but also some other features. You need to enter the work gradually, first repeating already known material and only then starting to learn new things.
4. The regime of the day for the duration of the session must be compiled separately. Preparation should begin at the same time intervals as couples take place throughout the semester - the brain is already used to being active at such a time. Particular attention should be paid to rest.
5. A properly composed and thought out daily routine, no matter how difficult it may be to adhere to at first, will soon lead to the development of a dynamic stereotype, which will make following the schedule easier.
6. Surveys and observations show that those students who make up the daily routine have up to 5 hours of free time for personal interests. Following the schedule will allow you to maintain a healthy balance in your activities: do not spend all the time on “cramming”, on the one hand, but also do not walk, constantly sleeping off in pairs, on the other.
Test your knowledge
If you want to test your knowledge on the topic of this lesson, you can take a short test consisting of several questions. Only 1 option can be correct for each question. After you select one of the options, the system automatically moves on to the next question. The points you receive are affected by the correctness of your answers and the time spent on passing. Please note that the questions are different each time, and the options are shuffled.
