Praktične koristi vadbe zjutraj in kako se motivirati zanjo
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● z vadbo zjutraj najprej poskrbite za svoje potrebe! Dati sebe na prvo mesto svoje "moram liste" je zelo pomembno tudi za naše splošno delovanje in ostale prioritete, ki temu sledijo. To je VAŠ čas in za mnoge zaposlene mame (ali očete) tudi edini čas, ko si lahko vzamejo uro zase.
● naš dan se lahko razvije v zelo zaposlen in da svojo vadbo opravimo že zjutraj je najboljši način, da se izognemo pogostemu odlašanju... "začel bom jutri oz. bom opravil jutri". Tudi študije potrjujejo, da so tisti, ki začnejo z vadbo zjutraj tudi veliko bolj nagnjeni k temu, da se bodo držali svojih načrtov glede aktivnosti na dolgi rok. In vsi vemo – konstantnost je tista, ki prinaša rezultat.
● z vadbo zjutraj boste "nastavili" vaše razpoloženje na energijsko, manj stresno, storilnostno motivirano.
Seveda je res tudi, da imamo vsi svojo izbiro, kako in kdaj bomo planirali svojo aktivnost. Če nam ustreza popoldanska ali večerna vadba, ni razloga, da bi to spreminjali, v nasprotnem primeru pa se lahko poslužimo jutranje vadbene rutine.
Kako se motivirati za jutranjo aktivnost?
1. Načrtujte vnaprej
Najboljše jutranje vadbe se začnejo večer pred tem – z načrtovanjem. Gre za bistven del uspešnega udejstvovanja. Vzemite si 5 do 10 minut, da imate zjutraj vse pripravljeno za vadbo oz. za to, da vam bo vam bo zjutraj lažje (oprema, glasba, plan vadbe... kaj zajtrkovati...). Seveda lahko del tega prepustite tudi osebnemu trenerju, a glavni del bo moral izhajati iz vas samih.
2. Zagotovite si dovolj spanca
Vaše telo potrebuje dovolj počitka, da se zbudi sveže in pripravljeno za začetek dneva. Če le gre, poskrbite za 6-8 ur spanja, sicer je veliko bolj verjetno, da boste namesto aktivnosti zjutraj iskali dodatno uro z zaprtimi očmi.
3. Dopustite telesu, da se zbudi
Ko se zbudite, začnite počasi. V upoštev pride rahlo raztegovanje, svež zrak, kozarec vode. Revitalizirajte, osvežite in rehidrirajte vaše telo!
4. Napolnite vaše telo in duha
Še enkrat se osredotočite na svoj načrt in poskrbite za zdrav in uravnotežen obrok, da bo aktivnost lahko produktivna.
Veliko je študij in virov, ki podpirajo sposobnost našega telesa, da porabi več maščob, če vadimo zgodaj zjutraj na prazen želodec. In da, to je res. A pri tem prosim, upoštevajte, da poraba vaše maščobe ni odvisna od tega, koliko kalorij boste porabili med vadbo, pač pa, koliko kalorij boste porabili čez dan, medtem, ko počivate – s pospešitvijo svojega metabolizma.
Ko se odločite za vadbo na prazen želodec, telo nima na voljo primarnega vira energije (glikogen), zaradi česar mora toliko več energije poiskati v zalogah (maščobe), a ob tem tvegamo, da bo telo uporabljalo tudi mišično tkivo, česar pa ne želimo, saj slednje vpliva na upočasnjevanje metabolizma. Kje je najboljše zagotovilo, da se to ne bo zgodilo? V jutranjem obroku, saj je naš cilj da zvišujemo splošni metabolizem, ne pa metabolizem enega posameznega dne. Ob tem ni zanemarljivo, da naša intenzivnost in s tem učinkovitost vadbe na dolgi rok pada, če bi se vsakodnevno lotili aktivnosti na tešče. Ključ pa je ravno v tem – v intenzivnosti (primerni nam v danem trenutku, ne pa nekomu, ki je mnogo bolje pripravljen od nas). A ob intenzivnem treningu na tešče ne moremo računati na porabo maščob med treningom, prav tako ne na glikogen. Kje mislite, da bo telo dobilo energijo? Najverjetneje v glukozi, ki jo zagotovi kortizol z razgradnjo mišic.
5. Začnite s pozitivnim odnosom
Zbudite se s optimistično in motivacijsko mislijo ter se hvaležno podajte v dan z zdravim telesom, nogami, srcem, dušo. V mislih ponovite zakaj to počnete in zakaj je to pomembno za vas.
6. Osredotočite se na fizično in čustveno korist
Vaš nivo energije se bo dvignil (če niste ravno v stanju prehlada), ob tem pa boste vsekakor izboljšali svoje razpoloženje, delali boljše odločitve do konca dneva, bili storilnostno naravnani in motivirani. Tako izhodišče pa vam omogoča, da uživate v dnevu in ga tudi koristneje porabite.
Ob tem ni zanemarljivo, da je super občutek, če se počutite močni, zdravi (znotraj navzven), kar je tisto, kar nas motivira. Namen vsega tega je sprememba življenskega sloga – in slednje je najlažje doseči s konstantnostjo, ki nam »zraste v krvi« (in se kaže kot navada). Če želimo spremeniti naš življenski slog, potrebujemo konstantnost, saj morajo nove navade postati močne in ob tem prinesti nek rezultat, ki dela naše življenje kvalitetnejše.
Miran Bevc,
RIVER d.o.o.
