Fabio Zargalio: Como criar uma rotina? Precisamos mudar o mindset!

Precisamos mudar o mindset pois, para nosso cérebro, quando estamos em casa é para relaxar, descansar, interagir com animais de estimação, a esposa ou marido e filhos! E, de repente, se tornou o lugar para todas as nossas atividades. Então, devemos readequar nossa rotina.


Sabemos que a maioria passou pelo processo: como assim ficar em casa? E agora? Sou autônomo, como farei para honrar minhas contas? Nunca trabalhei online? Muitas adaptações e aprendizados!!!! Isso para as pessoas que nunca trabalharam home office há um baque no início, muitos estão dormindo muito tarde, acordando tarde, totalmente sem rotina, e por infelicidade, o cérebro e o corpo se adaptam essa FALTA DE ROTINA, esse descompromisso, essa falta de interesse, passar o dia inteiro dentro de casa, o que remete a não tirar o pijama!!! Pois é, se você está assim, VOCÊ ESTÁ NUM CÍRCULO VICIOSO!!!

A minha estratégia profissional de educação física PARA SAIR DESSE CÍRCULO É JUSTAMENTE CRIAR SUA ROTINA!!!

A melhor opção de INSERIR A ATIVIDADE FÍSICA neste momento, é ASSIM QUE VOCÊ ACORDA. Uso essa estratégia com muitos alunos online, já que na rotina anterior acordavam, tomavam banho, café da manhã e partiam para o trabalho, e na maioria dos casos usando algum tipo de transporte. A sugestão foi que inserissem os treinos neste período, já que não teriam esse deslocamento.

Dicas:

✅ Treino pela manhã: importante ressaltar, saber as opções do que comer nos dias de treino, pré e pós-treino, e o dia que não conseguir treinar, saber também as opções. Pois se você não gasta, sua ingestão de caloria precisa ser menor!!!
Com a prática, você perceberá os benefícios, a liberação de alguns hormônios durante e após os exercícios como: GH ( hormônio do crescimento), Adrenalina e Noradrenalina (eles agem em conjunto para aumentar o gasto energético), glucagon e insulina (ambos oferecem a disponibilidade de glicose no sangue, para que seja usada pelas células dos músculos durante a atividade física, o glucagon atua mobilizando a glicose no fígado e a insulina intensifica o transporte dela para dentro da células musculares), Endorfina: hormônio produzido na glândula hipófise e que gera sensação de recompensa e bem-estar no organismo, a endorfina aumenta a disposição física e mental do indivíduo e melhora a resistência imunológica. O treino concluído pela manhã dará mais ânimo para encarar o restante do dia.

✅ A próxima etapa é dividir as tarefas da casa; alterna a cada semana as tarefas; criar uma planilha e prender na geladeira ou em algum lugar visível de todos da casa, para não haver cobrança, cada um precisa saber o que fazer!!!

✅ Separar um tempo para estudar e ou ler um livro;

Verdade seja dita: agora teremos muito tempo, e devemos preenchê-lo!!!

Uma coisa bacana que precisamos nos espelhar são nos atletas, a questão da disciplina, todo atleta faz as mesmas coisas todos os dias, apesar de serem cargas exaustivas, mas sempre com o objetivo de se superar.

✅ Quem tem filhos, os colégios também estão com aulas online, com isso haverá exercícios “de casa” e os pais normalmente ajudam, ou contratavam algum profissional para tal, mas em momento de isolamento, essa tarefa será dos Pais!!!

✅ O lazer com a família, se divide em jogos, karaokê, quizz e cinema em casa ( com direito à pipoca).

✅ Manter uma rotina de sono também é muito importante! Para treinar bem disposto pela manhã, você não pode dormir tão tarde, se não afetará toda a rotina do dia seguinte.

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