Inquiry About Workout/Exercise After Night Shift

[manters2000]

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I worked in a call center company for almost a month now. It's my first time working in a call center and first time also having a night shift. My issue is I have difficulty falling asleep, that's why moinom ko og alcohol para makatulog og dali pero 3 to 4 hours ra man jud maximum ang ako tulog. I know this is bad for health. This is for temporary ra man.

I've read an article on internet nga it's better to do exercise daw para dali makatulog. Ang akong concern is okay ra ba mag exercise/workouts inig ka human sa shift bisag wala pa kay tulog nya mag half-bath? I've been doing exercise/workout for 3 days na. Badlungon man gud ko sa akong mama kay makadaot kuno. Unsay inyong say ninyo ani mga kaistoryans?

[nzo]

personally it worked for me kay pareho ra ta trabaho... but what works for me might not work for you, anyhow here's a sample of what i do... i usually log out 6am, pero mga 7am pko na mka gawas jud sa office, I then go home, eat my simple pre workout meal, then after mga 1.5hrs - 2hrs, i head to the gym, do my workouts for 1hour, drink my post workout, go home then eat again 1-1.5hrs after, eat again after 2hours (while ga dota) then sleep... notice that daghan ko meal times its because i make sure that i have the nutrition to nourish my body...that is my everyday routine for years na, and i can sleep 6-8hours jud... it takes some time for you to adjust pero if di jud kaya, trial and error lang ka, pwede sad ka mag workout before going to work, also worked for me before pero dmd sa akoa ron if ing ana kay murag merkado ang gym that tym so di ko ka workout tarong good luck and i personally commend you for having the effort to go to the gym after shift kay when others make excuses not to kay "kapoy" daw, you take time and think on how to make it work, that alone my friend is highly commendable, good job!


(...murag wlay sense ko gi sulti dah )

[manters2000]

personally it worked for me kay pareho ra ta trabaho... but what works for me might not work for you, anyhow here's a sample of what i do... i usually log out 6am, pero mga 7am pko na mka gawas jud sa office, I then go home, eat my simple pre workout meal, then after mga 1.5hrs - 2hrs, i head to the gym, do my workouts for 1hour, drink my post workout, go home then eat again 1-1.5hrs after, eat again after 2hours (while ga dota) then sleep... notice that daghan ko meal times its because i make sure that i have the nutrition to nourish my body...that is my everyday routine for years na, and i can sleep 6-8hours jud... it takes some time for you to adjust pero if di jud kaya, trial and error lang ka, pwede sad ka mag workout before going to work, also worked for me before pero dmd sa akoa ron if ing ana kay murag merkado ang gym that tym so di ko ka workout tarong good luck and i personally commend you for having the effort to go to the gym after shift kay when others make excuses not to kay "kapoy" daw, you take time and think on how to make it work, that alone my friend is highly commendable, good job!


(...murag wlay sense ko gi sulti dah )

Sa balay ra man pud mag workout bay kay naa man pud ko gamit...mga light workout routines lang ako tirahon for 30-45 minutes....
same man pud ta kay mokaon man sad ko kaduha....pero mag lisod japon ko makatog oy...basin ga adjust pa lage...tsk....mga pila pud ka ka days or months ato una naka adjust bro?

[nzo]

Sa balay ra man pud mag workout bay kay naa man pud ko gamit...mga light workout routines lang ako tirahon for 30-45 minutes....
same man pud ta kay mokaon man sad ko kaduha....pero mag lisod japon ko makatog oy...basin ga adjust pa lage...tsk....mga pila pud ka ka days or months ato una naka adjust bro?

kalimot ko kay it was 5-6 ago na to cguro

[E28112]

kalimot ko kay it was 5-6 ago na to cguro

Pila na man diay edad nimu sir? hahahah joke ra bai! @TS: Bai, I do what master nzo does. I also am a callboy (boy who works in a call center). I log out at 5am and do some prepping before going to gym at around 6am. 1 hour of steel pounding from 6am-7am then I run 5-6km after that(mga 30-45mins depende sa kondisyon). tulog jud ka ana TS kung pareha tag buhaton. hahah

[nzo]

Pila na man diay edad nimu sir? hahahah joke ra bai! @TS: Bai, I do what master nzo does. I also am a callboy (boy who works in a call center). I log out at 5am and do some prepping before going to gym at around 6am. 1 hour of steel pounding from 6am-7am then I run 5-6km after that(mga 30-45mins depende sa kondisyon). tulog jud ka ana TS kung pareha tag buhaton. hahah

mas tiguwang pa ra ba ka nako huh! hardcore nm imo training E2 kay steel pounding jud...weeee

[nzo]

ahak na double post

[cmmyg]

According to science, having a good exercise helps you to achieve a more restful sleep. TS I think maybe the problem is in your diet, too much caffeine? Or alcohol perhaps?

[ekzchan]

personally it worked for me kay pareho ra ta trabaho... but what works for me might not work for you, anyhow here's a sample of what i do... i usually log out 6am, pero mga 7am pko na mka gawas jud sa office, I then go home, eat my simple pre workout meal, then after mga 1.5hrs - 2hrs, i head to the gym, do my workouts for 1hour, drink my post workout, go home then eat again 1-1.5hrs after, eat again after 2hours (while ga dota) then sleep... notice that daghan ko meal times its because i make sure that i have the nutrition to nourish my body...that is my everyday routine for years na, and i can sleep 6-8hours jud... it takes some time for you to adjust pero if di jud kaya, trial and error lang ka, pwede sad ka mag workout before going to work, also worked for me before pero dmd sa akoa ron if ing ana kay murag merkado ang gym that tym so di ko ka workout tarong good luck and i personally commend you for having the effort to go to the gym after shift kay when others make excuses not to kay "kapoy" daw, you take time and think on how to make it work, that alone my friend is highly commendable, good job!



(...murag wlay sense ko gi sulti dah )

sir. question lng. how do you manage to take a 6-8 hours of sleep after spending a lot of time in the morning doing your personal chores. actually this is also my issue nga dili ko mka-gym kung night shift ako sched. I always thought nga makadaot ni sa lawas gud. lahi raman kung sa gabie ka mkapahuwai ug buntag. kapoi kau imo lawas bisag mkatulog kag straight 8 hours sa buntag compared sa gabie.

[naturalfreakcy]

sir. question lng. how do you manage to take a 6-8 hours of sleep after spending a lot of time in the morning doing your personal chores. actually this is also my issue nga dili ko mka-gym kung night shift ako sched. I always thought nga makadaot ni sa lawas gud. lahi raman kung sa gabie ka mkapahuwai ug buntag. kapoi kau imo lawas bisag mkatulog kag straight 8 hours sa buntag compared sa gabie.

Hi, been on the call center industry for almost 5 years and I would say it does have some little or less effect on one's training. If your goal is to gain mass and you're a beginner, you may need to assess everything, from your lifestyle to your diet and the sacrifices you're willing to make. Even if you only work out at home, you need to ensure that you have a good sense of managing your time. Working out right after a night shift can be shitty at first but as soon as the body adapts everything else follow. If your on a night shift, try to test where your body best fits, workout right after duty or before it. I could go for either of the two though let me explain the ups and downs:

right after shift:
you may feel weak at first as your body is telling you to sleep by then but worry not, the body will be able to handle the stress. Good thing with bodybuilding is that you don't go all out for the whole 1 hour and a half. There are rest intervals which allows your body to gather enough strength for another set. You'd also feel good after a workout as sleep will be appreciated. But don't forget nutrition right after workout and oh, supplement. Your target by then is to be able to sleep 6-7 or if lucky 8 hours. So right after duty, workout daun doh!

Before shift:
This is what I do right now as I wanna be with my woman at the gym. You're stronger I would say as nakatog naka tarung though and imong enemy is the heat, assuming walay AC imong room , oh i forgot at home diay ka. So slash this one out. The only enemy on this time, is well, time itself. hehehe But overall this is a good time to workout kay imo macontrol imo time.

I hope this helps. Sorry just woke up but thought I'd share a thing or two. Good luck with your endeavor dude! Keep hitting wieghts, daghan jud benefit.

(p.s. sorry wa nakoy time magproofread.. lol)