We have worked with a huge number of shift workers over the years, largely due to our location. Garda, nurses, workers from the neighbouring Intel and HP plants that work a 24 hour operation writes Sphere Personal Trainer based in Maynooth, John Lark. Here are some valuable tips
There is no doubt about it this group of people present a different challenge to the average person who works the classic 9-5 (even then who works this anymore??)
So how do we get someone showing their abs and lean physique when they work the shift?
What are the problems this group face?
- Higher risk of psychological ailments – you just feel the best
- Increased likelihood of fatigue related incidents
- Higher rates of heart disease, Cancer, Diabetes and gut issues and Vitamin D deficiency
Overall – you have a challenge.
What is the challenge?
It is largely due to the fact you are working against your circadian rhythms. These are the mechanisms in your body that tell you to wind down or wind up. Go hunt or take a nap. They are largely in tune with the fall and rising of the sun.
Studies have shown, that on average shift workers sleep 1-2 hours less than a day worker which adds up over time.
Sleep loss is cumulative too. So over year this really starts to ad up.
The challenge lies in what, when and how much to eat with all the disruption. When to train too so that you are sticking as closely to your day time routine as possible.
Here are some general guidelines that we have found useful and implemented with great success
Shift Worker Tips
Practice good sleep hygiene. Particularly on your days off – have a read of this article here
The trick with your food habits is to stay as close to your daytime routine as you can.
Take your time with your food and make sure that it is fully digested. Eaten in a calm environment low in refined carbs with more vegetables and lighter proteins. Take some enzymes with every meal.
If you are working night shifts say 6pm to 6am then have your largest meal of the day at 6pm. Stay hydrated through the night and have a light snack/meal around midnight. Have a light breakfast around 4-5am before heading home and hitting the hay around 7-8am. Once you wake up have something a late lunch.
Training works in the same respect too. Try and work your training around your shift either immediately before your shift or on your way home in the morning.
If you are on your way home try and keep it to light exercise such as sweating based activities (boxing, running, rowing etc) rather than heavy strength based drills. This way you are not over stimulated when you hit the pillow.
Recommended Activities Based on Shift
Before – Weight training, strength training, cardio based finishers
After – Light sweating based activities such as boxing, circuits, tempo based work, stretching, yoga, mobility
Stimulants are teeing yourself up for a disaster. If you live your cup of joe keep it to the days when you are working your ‘normal’ pattern. The temptation will be there but try not to cave in. It will only disrupt your rhythm further.
Bright light therapy works really well to keep the Vitamin D and mood levels in check. Check out our UVB therapy programme at the training centre.
Natural Sleep Aids – Melatonin (transdermal is best), Magnesium Relax (Gold), Epsom Salts Baths, Tulsi Tea, Valerian
John Lark is owner of Sphere Fitness a personal training and results driven facility based in Maynooth and serving Celbridge, Lucan, Leixlip, Maynooth and Kilcock
