Home PEx Lifestyle Body and Fitness

Night shift, workout program -- posible ba?

Hi... kamusta sa lahat... :confused2: hingi lang po sana ako ng suggestions tungkol sa naiisip ko..

Night shift kasi ako at actually sinubok ko ng mag Gym for almost 1month pero after nun di rin ako tumagal... :rotflmao:

May mga panahon kasi na sobrang nanghihina ako, siguro kasi kulang ako sa tulog. At sa totoo lang di ko alam kung nagkaron ba ng effect yung 1month ng pag bubuhat ko (parang wala naman :lol:)

So ngayon plano ko uli mag workout pero sana magawa ko na ng tama para di naman masayang, meron po ba kayong massuggest sa hours of sleep? or kung talaga bang posible yung pag wworkout sa tulad ko o hindi? Tsaka makakatulong kaya kung mag take ako ng diet/supplements? at yung pagkain isa ko pang prob.. :( maraming recipe sa internet akong nakikita pero yung mga ingredients naman hindi madaling mahanap :rotflmao:
«1

Comments

  • kayang kaya yan sir. i suggest you work out before your shift starts. sanayan lang :)
  • latundanlatundan PEx Influencer ⭐⭐⭐
    Kung matutulog ka sa umaga at may mga bintana sa kwarto mo eh takpan mo na walang papasok na light. As in dapat parang gabi kwarto mo. Ang purpose nito para restful ang tulog mo. Mas tumataas ang melatonin pag walang pumapaso na sunglight at off ang ilaw.
  • @anakin1979 @latundan

    I see....

    Pero may napanood akong interview na parang sinasabi na ang muscle daw nag ggrow from 11pm onwards? Totoo ba yun? Tsaka kelangan ba talagang 8hrs ang tulog?

    Thanks po sa mga sagot..
  • latundanlatundan PEx Influencer ⭐⭐⭐
    Yan ang sinasabi sa research pag 11pm-3am daw.

    Pero paano yung mga sa umaga natutulog. May nabasa ako may paraan pa din.

    Ito sa wikipedia about dark therapy

    http://en.wikipedia.org/wiki/Dark_therapy

    Ito naman sa isang book
    "The perfect environment for sleep: þ A cool, dark room: The temperature and darkness are signals to the pineal gland to kick up melatonin production and knock you out. þ No laptops, no TV: Ideally, the bed is used for two things and two things only. If you have any other type of stimulus, like work or a TV, you're not sending your body the right message that it's time for sleep. Need more incentive to kick Leno to the living room? People who don't have a TV in the bedroom have 50 percent more sex than those who do. þ Add white noise."
    - Mehmet C. Oz., M.D. and Michael F. Roizen, M.D., You: Staying Young: The Owner's Manual for Extending Your Warranty


    http://www.udoerasmus.com/articles/udo/jet_lag.htm
    Melatonin makes us drowsy. Light blocks melatonin production during the day, and thereby keeps us awake. When it gets dark in the evening, melatonin production starts up again, and prepares us for sleep by making us drowsy again. This is, by the way, the main reason why the room we sleep in should be completely dark, and why it is much better for health to learn to trust the darkness than to keep a ‘night light’ on. Night-lights, coffee, and other stimulants interfere with melatonin production, making it more difficult to get a ‘good night’s sleep’.
  • @latundan wow!! salamat sa info sir......
    til now medyo nagresearch pa din ako kung kakayanin ba ng night mag buff.. hehe bka kasi masayang kung hindi..

    salamat sa mga links... ;)

    sna may iba pang suggestios... :)
  • blakedaddyblakedaddy Moderator PEx Moderator
    I have seen several people na kahit night shift they managed to build muscle....

    So whoever gave you the idea na hindi pwede is crazy
  • @blakedaddy salamat sir...

    actually, natry ko na mag gym habang nightshift at naramdaman ko talaga yung disadvantage nung ganitong setting.. yun nga, may mga araw na medyo nanghihina ako dahil ata kulang sa tulog..?

    Anyway, thanks po uli.. :)
  • blakedaddyblakedaddy Moderator PEx Moderator
    ^ that's why as mentioned, pakiramdaman mo if you are more comfortable working out before or after shift
  • ectonomoreectonomore PEx Influencer ⭐⭐⭐
    kung nakakatulog ka ng 8 hours sa umaga/tanghali/hapon bago ka pumasok sa trabaho, huwag mo nang iconsider ang sarili mo na puyat dahil tulog ka magdamag

    ang ibig sabihin ng puyat ay kulang sa tulog at hindi yung gising ka magdamag

    kung gising ka magdamag but have had enough sleep nung umaga, again hindi ka puyat

    if you're the one on your avatar and that's your current pic, i'm assuming that you want to gain mass....you would want to check out my blog for helpful tips that has helped me ( www.ectonomore.blogspot.com please read starting from the oldest post)....i also work night shift bro and it was not a hindrance for me...i've been doing it for almost 2.5 years now

    working night shift was never a hindrance for me...medyo naging inconsistent lang ako nung bagong labas ang baby ko dahil noon ako kinukulang ng tulog kapag nag aalaga....but now that my wife is a full time mom na, i even have time to do MMA training twice a week

    good luck in achieving your goal

    do check out my blog since questions on rest, nutrition, and supplements has answers there
  • @just6.. i'm on a graveyard shift as well. i work out after my shift. wala namang kaso, sa una sanayan lang din. just make sure you get a "good sleep" in the morning. in my case, i drink milk before i sleep.. mas masarap at mahimbing ang tulog. hehe..

    i also tried working out before my shift, kaso nauubos ang oras ko sa byahe since oras ng trapik ang alis ko and nabibitin tulog ko.
  • archer_dude13archer_dude13 PEx Veteran ⭐⭐
    Been in the night shift for 9 years and been working out for the longest time. If muscles won't grow if you're awake at night then how did I manage to tip the scales at 174lbs at 5'7 with a waistline of 31?
  • @to all

    maraming salamat po sa mga sagot.. heheh ;))

    susubukan ko uli mag gym, sana maging successful at makuha ko yung gusto kong result.. tenks!!
  • vincexvincex PEx Influencer ⭐⭐⭐
    If you are working night shift it is more important that you gym. Much more important.
  • for myself, hindi ko kaya
    iba ang tulog kung gabi
    kaya i dont get shifting jobs, parati work sa morning-afternoon lang
  • bahamut_zerobahamut_zero chinito na moreno PEx Expert 🎖️
    TS: kaya naman. Ako nga 4am to 1pm. 6pm ako nagwowork out. Sabi ng ilang fitness buffs, atleast 3 times a week ang workout. Tinataon ko lang sa restdays, yun dalawa tapos yung isa sa lastday.
  • Possible naman. :)

    I started serious training / workout a few months ago while on nightshift and as long as you know your body well, malalaman mo naman *** tamang time.

    Like for me, I workout immediately after work (and you'll get a very good sleep after) or sleep agad then workout before going to work (you will feel very light and buff at work). So its up to you.

    Nowadays busy rin ako sa pagreview and photography so I try to lessen the time of workout per day, pero I make sure na I do at least one body area daily and do quality reps on limited amount of time (density training). This is also good sa mejo hapit ang sched (lalo na sa mga daddy) na magaalaga pa ng anak anytime of the day.

    The bottomline is, you can and you MUST workout/exercise even if you work nightshift. Lalo ka kasi manghihina pag hindi mo ginawa. :) Keep fit and healthy bro!
  • Up ko lang!

    saan kaya mkabili ng light proof eye mask... :)
  • vincexvincex PEx Influencer ⭐⭐⭐
    The eye mask is useless.
    The light affects the whole body, not just the eyes. Best to have a really DARK room. Curtains made of tarp and not tela.

    You can develop strength and/or muscles even with the wrong sleep schedule, lack of sleep, etc.. BUT it is not optimized.

    For nightshift people weightlifting is even more crucial.
  • talagang kailangan ng sakripisyo dito. I think that working out before the shift is better, since you're more or less spent after. ...kanya kanya din siguro.
  • Yup. I've tried both before when I worked night shift. After work, gym agad. Downside is, ang hirap makatulog. Before work naman, yung performance sa gym hindi mataas. Usually kasi 1 meal palang e, yung energy mababa. But most of the time kasi shift ko 3am-12nn. So after shift talaga.

    Depende na lang talaga sa situation mo, kung ano convenient sayo, or preference. But it's never "impossible". If you really want to, gawa ka ng paraan.
Sign In or Register to comment.