Review of modern scientific literature.

Candidate med. Sciences Gavriil Ivanichenko

Preface.

The problems of biorhythms, their impact on human health, its morbidity, sports training, their results have been studied quite thoroughly at the present time. However, these data are published in small numbers and are inaccessible to the majority of the population, athletes, and coaches. This prompted us to collect data on biorhythms in the form of a brief review of the current scientific literature.
If this publication is of interest to readers, then I will present you its 2nd part - about the monthly biorhythm (the most important), its effect on the body, health, sports achievements and a simple method for determining it.

PHASES OF THE LUNAR BIORHYTHM AND HEALTH

The authors (especially Bilenko N.P. 2000, 2005 and others) studied the influence of biological rhythms (daily, monthly, annual, 12-year-old, 30-year-old) on health status, morbidity and sudden death in people.
Monthly and daily biorhythms have the greatest impact on health. The shorter the length of electromagnetic radiation and the greater its frequency, the greater its energy. Therefore, daily biorhythms have the most significant effect on the body, monthly cycles, then annual and 12- and 30-year cycles, have a less strong effect. However, the most adverse effect on the body is the coincidence of pathogenic (unfavorable) periods of biorhythms.

An analysis of annual biorhythms in children who died suddenly in winter (December - March) showed that these children were born in late spring, summer and early autumn (June - September), their conception occurred in winter, when the amount of vitamins (N.P. Bilenko).

monthly biorhythms. Children born in the period 4 days before and after the new moon and full moon were more often sick than those born in other phases of the moon (epilepsy, convulsive syndrome, rheumatism, duodenal ulcer, diabetes mellitus, "risk" of purulent-septic diseases - according to N.P. Bilenko).

In this regard, the days of the new moon and full moon plus - minus 4 days are considered unfavorable time intervals. Even Avicena (Abu Ali Ibn Sina) noted the need for the doctor to know the phases of the moon at different periods of the child's life for his treatment.

In India and other Eastern countries, the issues of creating a family are decided between possible spouses based on the study of their horoscope, comparing the day and hour of their birth to determine the favorable time for the wedding and conception of a child.

In China, it is categorically not recommended to conceive a child during the period of the new moon and full moon (during this period, the Moon increases the Earth's gravitational field, strengthens the "solar wind" - solar plasma flows, changes the Earth's electromagnetic field). In a sick person (especially a child, elderly people) who are in a sick state, even a change in the Earth's electromagnetic field can lead to a worsening of the course of the disease and death of the patient.

Mismatch or antagonism of biological rhythms of members of one family and people living together with it has a negative impact on a sick person (especially children and the elderly)
. There is antagonism and discrepancy between the biorhythms of children and the biorhythms of their parents (more often collagenosis, leukemia, diseases of the biliary tract, bronchial asthma, pyloric stenosis, malformations, rickets, malnutrition, allergies, diathesis, etc.). Such a child should not be exposed to excessive insolation (stay in the sun), prolonged viewing of television programs, video programs, television games.
Usually, healthy and slightly ill children have a complete or almost complete coincidence of daily and monthly biorhythms. It even has a healing effect on the body (especially in twins). A joint long-term (many hours) stay of a child even with a mother in case of a mismatch in their biorhythms and especially in case of antagonism of biorhythms is dangerous for the child (not only in the same bed, but even in the same room). Hence the concept that a mother can "sleep" a small child (when he suddenly dies, but not from suffocation with his breast, as was believed, but from the anti-resonance of biorhythms, which causes disturbances in the body's activity at all levels - organs, tissues, cells, etc.) .d.).

In older people, myocardial infarction and ischemic strokes are more likely to occur in phase 2 of the monthly biorhythm (the period of increased blood clotting). Pulmonary, gastric and other bleeding occurs during the full moon, during the period of increased bleeding in the body, and during the new moon, thrombosis occurs more often.
Mismatch, antagonism of biorhythms in adults negatively affects the people living with them. 2 days before the full moon, Yu. Gagarin and V. Seregin died in a plane crash, their biorhythms did not coincide significantly. 5 days after the full moon, Vincent van Gogh committed suicide on the background of mental illness, having lived for several weeks before that in a small apartment with Paul Gauguin, with whom he had antagonism of biorhythms (N.P. Bilenko).

In adolescents, from the age of 15, the second 15-year period of their 30-year biorhythm ("negative") begins, coinciding with the age of 18 with the second period of the 12-year biorhythm. In these cases, in the second period of the annual and / or monthly biorhythm, even a mild illness can suddenly lead to a tragic outcome. The group of adults according to strokes and myocardial infarctions consists of people who are ill in the second phase of the monthly biorhythm, with a mismatch in the biorhythms of people living together.
The 12-year biorhythm is due to the rotation of Jupiter around the Sun, which has a gravitational effect on the inhabitants of the Earth. Based on this biorhythm, an oriental calendar with animal symbols was built. In this calendar, 1 year - Cat, 2 - Dragon, 3 - Snakes, 4 - Horses, 5 - Sheep, 6 - Monkeys, 7 - Rooster, 8 - Dogs, 9 - Boar, 10 - Rats, 11 - Ox, 12 - Tiger. Sudden deterioration and death in adults occurred more often in the years of the Rooster, Boar, Rat, Ox and Pig. This coincides with periods of increasing solar activity (N.P. Bilenko).
Preventive actions. Harbingers of a violation of cerebral or cardiac circulation may be unpleasant sensations in the region of the heart, flies flickering before the eyes, and other symptoms.
Therefore, 2-3 days before an unfavorable period of time and its entire period, it is necessary to use preventive measures:

Enough sleep at night

To give up smoking,

weight loss,

Increased physical activity (especially in the 2nd half of the day),

Inclusion in the diet of fish oil, garlic,

Restriction and abstinence from alcohol,

The use of foods rich in polyunsaturated fatty acids, vegetables, fruits,

For the prevention of thrombosis, aspirin in small doses and other drugs (doctor's consultation),

Avoid significant physical activity, especially in the morning,
avoid, coffee, hormonal contraceptives,

Avoid eating disorders

Limit the intake of easily digestible carbohydrates and refractory fats,

Avoid sun exposure (increased solar activity),

Avoid acute and chronic stress

Timely treat arterial hypertension, it is advisable to use natural herbal remedies (doctor's consultation):

horse chestnut,

Patrinia medium,
licorice naked,

Dioscorea Caucasian,

Melilot medicinal,

Tribulus creeping,

Melissa officinalis.

Ginseng normalizes blood pressure, in small doses it increases low blood pressure, and in large doses it reduces high blood pressure.
antioxidants - vitamin C and P (ascorutin), tocopherol (vitamin E).

In unfavorable periods of the month, even with mild viral infections, avoid physical exertion.

With antagonism of biorhythms in the family, the child should be allocated a separate room, if possible, put him to sleep in the fresh air on the balcony, in the loggia, in the courtyard of an individual house.

In children, monthly and annual biorhythms are of particular importance. In adolescents, adults and the elderly, 12-year biorhythms also matter. The monthly biorhythm is due to the change in electromagnetic fields by the rotation of the Moon around the Earth, the annual one - by the rotation of the Earth around the Sun and the 12-year rotation of Jupiter around the Sun and the periodic change due to this gravitational field of the Earth. Fluctuations in solar activity are expressed by Wolf-Wolfert numbers, which are obtained by research at the heliophysical laboratory of the University. M.V. Lomonosov. The upsurge in solar activity in a 12-year cycle coincides with an increase in sudden deaths.

Section 1. The concept of biorhythms, their role in the activity of the body.

Chronobiology is a science that studies the activity of an organism under the influence of temporal factors. The science of biological rhythms - biorhythmology, studies the mechanisms of rhythmic manifestations of human life (chronorhythmology).
There are separate directions in this problem:
Chronopharmacology - studies the therapeutic effect depending on the time chosen for the use of a particular therapeutic drug ("therapeutic stroke").
Chronotherapy, chronodiagnostics, chronopathology - studying the influence of time factors on diseases, their recognition and treatment.

The human body is constantly affected by external (exogenous) rhythms and influenced by heliocosmic factors (the sun, space). Depending on the state of the body, its biological rhythms, these effects can improve or, conversely, worsen the athlete's condition.

The functions of an organism are the interaction of its cells, organs, subject to the laws, the cyclicity of intracellular processes. The main manifestation of the cyclicity of biological processes at the level of cells, tissues, organs, body systems is the alternation of tension and weakening of their activity. So, inhalation alternates with exhalation; excitation alternates with inhibition; myocardial contraction rhythmically.

Academician D.S. Sarkisov and his collaborators proved that the fluctuations in the functional activity of organs influence the general adaptive abilities of the body. There are "reserve cells" in the organs, which are included in the work under excessive loads, but then they do not return to the reserve, and the further functional activity of the organ can no longer be increased.
Physical training should take into account the individual condition of the athlete and fit him like a “key to the lock”
/ N.M. Lyukshinov /. Training of the heart, especially young (under 20 years old) athletes, football players should take into account their "biological clock".
The effect of the timely application of physical activity is very important. Individualization of the training process is one of the conditions for obtaining the highest sports result and maintaining the health of an athlete.

There are many biological rhythms in the body, strictly coordinated with each other in time for the optimal state of its functions. There are inert biorhythms that regulate the temporal organization of the system, and labile ones that promptly respond to external influences (the external environment).

Biorhythms have genetically programmed parameters and receive constant information about time from the outside, from the environment. Preservation of health and longevity is to maintain the coherence of the work of the "biological clock" of the body. Violation of the work of one link leads to desynchronization of the work of the whole organism. Biological rhythms are a time-ordered and predictable change in biological processes.

The main parameters of the biorhythm are its: period, acrophase, mesor, amplitude.
Period - the time between two identical values ​​of the studied indicator, the time of one complete oscillation of the biorhythm.
Amplitude - half the distance between the maxima of the sinusoid of the biorhythm - the values ​​​​of the greatest deviation from the average level of the value of one or another of its parameters.
Mesor - the average level of values ​​of the studied biorhythm parameter.
Acrophase is the designation of the time when one or another biorhythm parameter reaches its maximum. It is measured in minutes, hours, months, etc. If the frequencies of oscillation periods or acrophases of biorhythms coincide, they are synchronized, and if there is a significant mismatch, their desynchronosis (mismatch) occurs.
Frequency - the number of repetitions of periods per unit of time.
Periodically repeating environmental phenomena that affect the frequency and acrophase of biorhythms are called synchronizers (time sensors). The most significant sensors of time are light and darkness, the movement of the Earth and the Moon relative to the Sun, the movement of the planets, and much more. Biorhythms have periods close in duration to the main geographical cycles involved in the adaptation of the body, and physiological biorhythms (working ones) reflecting the activity of body systems.

Based on the duration of the period (T), biorhythms are divided into high-, medium- and low-frequency:
Rhythms of high frequency - from fractions of a second to 30 minutes;
medium frequency - from 30 minutes to 20 hours;
low-frequency - macrorhythms from 20 days to 1 year and
megarhythms with a period of more than a year.

Mismatch and restructuring of biorhythms are often associated with stress, which can lead to adverse and even pathological deviations in the body - to desynchronosis.
Desynchronosis is acute and chronic, overt and hidden, total and partial.
Acute desynchronosis occurs when the time sensors and biorhythms of the body do not agree (for example, when moving quickly in the latitudinal direction).
Chronic desynchronosis occurs with repeated repetition of the mismatch of time sensors and biorhythms.
Explicit desynchronosis manifests itself with a sharp change in the regime of the day, a change in the hours of sleep, nutrition. Sleep, appetite are disturbed, irritability increases, pulse and blood pressure indicators change. Inadequate training load can also cause desynchronosis.
Hidden desynchronosis occurs with still good subjective well-being, but already with the ongoing mismatch of the work of a number of biorhythms of the body. In sports, this is caused by overtraining and is determined by a number of physiological parameters.

One of the important patterns of biorhythms is the existence of periods of potential readiness of the body to the effects of the environment and the greatest reactivity of the body, as well as periods when the body cannot fully respond to the loads imposed on it or other influences.
Physical influences that optimally stimulate physiological intracellular renewal give the greatest effect, and influences that disrupt the work of biological rhythms lead to an overstrain of body functions and negative phenomena.

In connection with the deterioration of the health of the body, a change in biorhythms occurs - the amplitude decreases, the clock of the acrophase shifts, the frequency changes.
Monitoring the amplitude of body temperature, heart rate (HR) and other indicators during the day provides information about the state of the body. Flattening of the amplitude of indicators is a signal of trouble in the body.

Each organ has its own period of increase in metabolism (metabolism), and a period of decrease in its functions. In the process of growth and development of the body, there are periods when several organs become less efficient - then the functionality of the whole organism decreases.
If during such a period increased demands are made on the body, then an underdevelopment of the organ in a growing organism or overstrain in an adult may occur.

This explains why a football player at one age shows high results in the game, while at another he becomes less active, gets sick more, gets injured. Training load tolerance control, doctor's and coach's control allow to develop a training system in which game activity and training loads will be built taking into account the player's individual capabilities.
Individualization of game activity, training load, despite the need for collective actions of the team, is quite possible. It should be carried out in a daily cycle, multi-day biorhythms, in annual and multi-year cycles.
Knowledge of the laws of chronobiology allows you to predict the state of the body of a football player.

Section 3. Daily biorhythm.
During the day, the state of a person changes, there are periods of increased functionality and periods when performance decreases. Body temperature can be an indicator of the biological rhythm during the day. The peak (acrophase) of body temperature in the armpit was noted at 16-17 hours. On average, the difference between the maximum and minimum temperature during the day for men is 0.48 degrees.
The maximum value of oxygen consumption (MOC) in the body was detected at 18:00, the minimum at 10:00 am.

In the morning, muscle strength is less than in the afternoon. The lowest rates in various sports exercises even among highly qualified athletes are at 13-14 hours, when the working capacity of the cardiovascular system is reduced and during physical exertion its reaction is much worse than at other hours.

With static stress, the body copes worse at 8, 10 and 14 o'clock in the morning, and better - at 18 o'clock.

The sensitivity of the human body to high temperatures is less in the morning, and to low temperatures in the afternoon. However, there are different chronotypes among people, and this is important in different sports.
American scientists conducted research to determine the chronotypes of athletes in various sports - mainly “morning” (competitions in which are held mainly in the first half of the day) and mainly “evening” sports (competitions in the afternoon).

Research by a team of elite golf and water polo athletes showed that
in the first case, the preference is given to “larks” - persons of the morning chronotype,
and in the team where competitions are held in the second half of the day - mostly “owls” - people of the evening chronotype.

The work carried out in Russia confirms this situation -
among hang gliders - the largest number of "larks",
and among football players there are more “owls” and “arrhythmics” (3% “larks”, 34% “owls”, 55% “doves”). A person's belonging to a particular chronotype is determined by the international Ostberg questionnaire. There is also a longer questionnaire modified by S.I. Stepanova.

In Japan, researchers checked the reliability indicators of its results twice a year to determine the chronotype.
The biorhythmological type of a person is his individual property, it is an element of his design.

“Larks” are individuals of a moderate chronotype, who prefer an early morning rise, a hearty breakfast and an early bedtime. In the afternoon, they are less attentive, making one and a half times more mistakes than “owls”.
Most "larks" have a low sensitivity to hypoxia according to the Stange test (holding the breath after a deep breath), which is an important indicator of the body's reactivity. During physical and thermal stresses in the evening, the body of “larks” works with more stress than “owls” or “pigeons”. "Larks" prefer a light dinner.

“Pigeons” (or “arrhythmics”) are people of the daytime chronotype, who prefer to wake up at 7-8 in the morning, have a normal breakfast and dinner. Their working capacity is high from 10 am to 12 pm and from 3 pm to 6 pm.

People of the evening chronotype - "owls" - prefer to get up late in the morning and go to bed well after midnight. Light breakfast in the morning, heavy dinner. Many mistakes are made in the morning hours.

Section 4. Questionnaire Ostberg

1. Do you find it difficult to get up early in the morning?
a) yes, almost always 3
b) sometimes 2
c) rarely 1
d) extremely rare 0
2. If you had a choice, what time would you go to bed?
a) after 3 a.m.
b) from 11 p.m. to 1 a.m. 2
c) from 22:00 to 23:00 1
d) until 23:00 0
3. What is your favorite breakfast within the first hour after waking up?
a) dense 0
b) less dense 1
c) enough tea or coffee 2
4. If you remember the last disagreements, when did they mostly take place?
a) in the morning 1
b) in the afternoon 0
5. What is easier to give up?
a) from morning tea or coffee 2
b) from evening tea 0
6. How exactly do you keep time in 1 minute?
a) less than a minute 0
b) more than a minute 2
7. How easily can you change your eating habits while on vacation?
a) very easy 0
b) easy 1
c) difficult 2
d) do not change 3
8. If you have work to do early in the morning, how much earlier do you go to bed the night before?
a) more than 2 hours 3
b) for 1-2 hours 2
c) less than 1 hour 1
d) as usual 0

To determine the chronotype, points are calculated for all items.
The sum of points from 0 to 7 allows us to consider the subject as a "lark" (morning chronotype);
from 8 to 13 points - "pigeon" (day chronotype) and
from 14 and more - "owl" (evening chronotype).

The greatest differences between chronotypes in terms of physiological functions at 10 am and 5 pm were established. They are most pronounced in terms of the threshold of sensitivity to vibration, the severity of the P and T wave peaks on the ECG (electrocardiogram), and the indicators of electrical skin resistance.

The “larks” have a constant internal desynchronization, creating the prerequisites for diseases under sufficiently strong stressful influences.

The "owls" have a greater plasticity of the mechanisms that control the rhythm of sleep - wakefulness than the "larks".

Football is predominantly an evening sport, and "larks" during such games experience much more stress on the body's functions than "pigeons" or "owls". Therefore, it is necessary to pay attention to these players in terms of recovery measures after the game, to offer a more thorough warm-up before the game.

During morning workouts, on the contrary, “owls” are less attentive, they need a more substantial warm-up in order not to get injured.

Attention should be paid to ensuring proper sleep for football players, especially before the game. It is not recommended to place "owls" and "larks" in the same team during training camps, they usually interfere with each other, and this does not contribute to normal falling asleep.

Teaching techniques is most expedient to carry out during the hours of the typologically determined active state of the body.

Football players use a sauna or a Russian bath to recover. It should be noted that if the sauna is more suitable for football players, then
for football players, a steam bath is more useful. In the "owls" when staying in the sauna (80 and 100 degrees) in the morning, there is a significantly greater tension in the mechanisms of thermoregulation than in the "larks" and "doves". In the evening hours, the "larks" experience greater stress on these systems.

Balancing physical activity is especially necessary for young football players who have pronounced desynchronosis, a long recovery period after physical exertion and many cases of heart overstrain!
After intense games and training, young football players need to increase the duration of night sleep up to 9 hours.

There is another significant pattern - 90-minute human rhythms. Scientists from different countries have proved that there is a 90-minute rhythm in the activity of the human stomach and small intestine, with 20-30-minute periods of secretory activity. They are associated with sleep rhythms, i.e., the rhythms of the digestive system and the electroencephalogram (EEG) - fragments of the same biorhythm.

Knowledge of this pattern is necessary for planning a diet and rest. It has been proven that a shift in the usual diet for one hour already has a negative effect on the well-being of the athlete. Optimal is 5 meals a day, which has long been used in many foreign countries. Unsystematic nutrition "anywhere", as studies have shown, is associated with the emergence of a "fashionable" disease at the present time - atherosclerosis.

It has been established that the time and amount of food eaten affects the quality of sleep. An EEG recording showed that an increased amount of carbohydrates in food taken before bedtime causes an increase in the stages of rapid eye movement sleep in the first half of the night and contributes to an increase in the quality of sleep. The intake of protein foods contributes to an increase in motor activity during sleep.

It has been proven that 90-100-minute rhythms are associated with a change in the size of the pupils, and the cycles of fast and slow sleep are repeated every 90-100 minutes during the day, and every 90 minutes a person can be distracted from the work performed due to the appearance of illusory thoughts, decreased attention, etc. P.
The connection of digestive rhythms with changes in the activity of the right and left hemispheres of the brain allowed scientists to conclude that
the rhythm of eating is the "key" for the "factory of the body's biological clock."

Many holidays and victories are celebrated with a feast, drinking alcohol. Domestic and foreign researchers cite works on the effect of alcohol on the manifestations of motor and other functions. The effect of 40% alcohol at a dose of 420-430 ml was studied at different hours of the day and after 2-3 days.
Drinking alcohol in the morning affects the body much more than in the evening and at night. The concentration of alcohol in the morning increases 7 times and decreases only in the afternoon. 3 hours after drinking alcohol, the response time slows down sharply, which returns only after 27 hours. Body temperature after drinking alcohol begins to decline rapidly and after an hour can fall by 0.7 degrees. A decrease in working capacity was noted the next day, and even after 33 and 39 hours it was below the norm by 7–9%. The structures of the biorhythm of a number of physiological functions are disturbed.

With physical activity at this time, negative changes intensify, persisting for 3 days after drinking alcohol. When driving, the 2nd and 3rd days for the driver are “emergency dangerous”, because. the response time increases significantly and remains so even on the 3rd day.

This suggests that after the holidays, the players need to control the state of their emotions, the speed of the response, the body's reaction to the load. The role of the coach is to explain to the players the incompatibility of taking large doses of alcohol with physical activity, that a healthy lifestyle will preserve health and athletic longevity.

In the canon of Chinese medicine, the Treatise on the Internal, the need to "keep healthy in health" is emphasized, and the "seven moods" are considered the causes of disease -
excessive joy,
great sorrow,
anger,
fear,
yearning,
love and
a wish.
External causes are "six too many" -
wind,
cold,
heat,
dampness,
dryness and
Fire.
The main provisions of this treatise include "the ability to keep the heart in the chest" - that is, the ability to correctly respond to adverse life circumstances, avoiding excessive emotions.

This provision also applies to football coaches who are so worried that they suffer from cardiovascular diseases and nervous breakdowns.
Preservation of health is necessary not only during the period of active sports activity, but also when it is stopped.
For football players, after the termination of their sports career, a large percentage falls into the group of disabled people, having cardiovascular, osteoarticular and other diseases.
Chronobiology reveals the laws of the human body in time. The longer a person maintains the synchronism of his "biological clock", the longer he will retain his health, performance and delay aging.
Section 5. Multi-day biological rhythms
Scientists have long paid attention to the fact that all life processes are undulating, and by the method of self-observation they determined periods of 7, 14, 21 and 28-30 days in fluctuations of a number of physiological functions.

Multi-day biorhythms of animal growth also constituted fairly distinct periods, which are characteristic of many animals.
Multi-day periodic components with long-term monitoring of blood pressure, heart rate, the number of erythrocytes and leukocytes in 1 mm 3 of peripheral blood and a number of other indicators made it possible to identify periodic components close to 6, 9, 12 - 13, 16 - 18 and 30 days.

It has been determined that each of the studied physiological parameters has not only its own periodicity, but also certain mathematically significant relationships. Thus, the daily values ​​of the number of erythrocytes are shifted by 1-2 days in relation to changes in the total number of leukocytes.
It can be assumed that the total interaction determines more stable multi-day human biorhythms.
For many years, studies have been conducted that confirm or reject the existence of "hard" biorhythms:
physical biorhythm with a period length of 23 days (11.5 days - positive phase and 11.5 days - negative phase).
Emotional biorhythm - 14 days positive phase and 14 days negative phase.
Intellectual biorhythm - 16.5 days - positive phase and 16.5 days - negative.
Researches have given interesting data in sports both in our country and in foreign countries. The conclusions of many researchers come down to the fact that such biorhythms exist and have a certain influence on fluctuations in human functional capabilities, but they are not clearly manifested in all people.

For a long time, attention was paid only to “critical days” - days when the biorhythm passes from a positive phase to a negative one, but later works appeared showing that the most unfavorable moments are periods when all three biorhythms are in a negative phase. In joint work with military pilots, N.M. Lyukshinov noted that it was at this time that the greatest number of errors were made on the simulator.

As shown by Ukrainian scientists, "critical days" begin to appear in those cases when the body is in difficult conditions.
Determining biorhythms is quite simple: the number of days lived before the event under study is determined (age is multiplied by 365 days + the number of days before the event under study from the date of birth + the number of leap days). The resulting amount must be divided by 23 (the remainder of the division indicates the day of the physical biorhythm for this number). Then we divide the same amount by 28 (the remainder indicates the day of the emotional biorhythm). Then we divide the same amount by 33 (the remainder indicates the day of the intellectual biorhythm). There are also special programs for computers.
In G. Uzhegov's book ("Biorhythms for every day, 1997"), simple tables are proposed for determining multi-day biorhythms. In the books and doctoral dissertation of N.P. Bilenko, a simple table is given for determining the periods of the lunar month.
The Japanese scientist, head of the laboratory of biorhythmology H. Tatai, proposed a mini-computer for determining biorhythms, and it is sold in many countries.

Section 6. Evaluation of the days of multi-day biorhythms (according to H. Tatai).

Physical Days + from 2 to 11 peak days (collection, endurance,
biorhythm power).
Days 0 1 and 12 critical days (need caution,
concentration,
Attention).
Days - from 13 to 23 weak days (rest is necessary,
Emotional decrease in intensity
biorhythm Days + from 2 to 14 harmonious days (benevolence
communication, good
mood).
Days 0 1 and 15 critical days (caution,
instability
sentiments).
Days - from 16 to 28 stressful days (negative state,
indifference,
no perspective).
Intellectual
biorhythm Days + from 2 to 16 creative days (good mood,
susceptibility,
acuity of feeling).
Days 1 and 17 critical days (required
caution, possible
errors).
Days - from 18 to 33 transitional days (decreased attention,
errors are possible).
Unfavorable days are the position of all three biorhythms simultaneously in the negative phase, and also when only one biorhythm is in the positive phase.
Favorable days are the position of all three biorhythms in a positive phase, and also when only one of the biorhythms is in a negative phase.
phase.
H. Tatay used badges of different colors to individualize the training load depending on the phases of the multi-day biorhythm: red - an unfavorable day, blue - the negative phase of the physical biorhythm, green - the positive phase. Given these badges, the coach individualized the load.

It has been established that it is advisable to study the effect on the manifestation of working capacity, taking into account the combination of phases 2 or 3 of biorhythms. It is noted that the greatest number of injuries occurs on critical days or when there is a combination of biorhythms (2 or 3) in the negative phase. It was determined that according to the test of the speed of movement and holding 4 kg of load on the outstretched arm (before the beginning of the ablation of the arm), a 23-day biorhythm appears, according to the tremor of the hands - a 28-day biorhythm, and according to the correction test and the test of adding numbers - a 33-day biorhythm ( attention tests).
A pedagogical experiment was carried out: one group trained with a large load in the positive phase of the physical biorhythm, and the other - in the negative phase. According to the tests, no differences were found, and at the competitions there was a significant advantage in the first group.

Considering multi-day biorhythms, it should be taken into account that their influence (negative) can be aggravated in the “risk zones” of the annual endogenous cycle and, conversely, smooth out when coinciding with favorable months.
A similar effect will also occur if the negative phases and critical days of the multi-day biorhythm coincide with days of unfavorable heliophysical conditions (with strong and sudden magnetic storms).

N.M. Lyukshinov argues that the observations of a doctor and a coach of a football team over the effectiveness of the game of a particular athlete, depending on the combination of his biorhythms and the impact of environmental factors, can contribute to the individualization of training.
Multi-day biorhythms are successfully taken into account by Bulgarian weightlifters,
French swimmers,
Romanian athletes.
Football coaches in the United States have also begun to take into account the biorhythms of the players.
G. Uzhegov in his book "Biorhythms for every day" (1997) gave a number of examples. So, after many days of observing the performance of football players (the assessment was carried out in points on a 10-point system), efforts, tasks, mistakes, posture, endurance and self-control were taken into account. These indicators determined the overall rating of the player. The obtained curves were compared with biorhythm graphs for the same period. A close correspondence of these curves was found. In the final game, the player performance predictions were correct 60% of the time.

In another study with a top football team, biorhythm charts were made for the entire team, and when watching a video of a game, the coach gave a score to each player, without knowing the recordings made. Comparison of his assessment and biorhythms showed that the prognosis for biorhythms was accurate in 77% of cases. It was also found that out of 13 injuries during the season, 89% were received on critical days.
In Switzerland, biorhythm observations of the leading gymnasts made it possible to conclude that there are “rhythmists” athletes whose calculated rhythms coincide, and there are “non-rhythmists” who did not match them.

The coach of the Basel football team introduced individualization and used the biorhythm chart of each player in training, forbidding heavy exercises when the player was in a negative phase and was vulnerable to injury and overexertion. The coach considered it unnecessary to tell the players what phase of the biorhythm they were in, so that some would not feel superior, while others would be belittled, and he himself used this information in order to strengthen the weaknesses of the team and make the strengths more pronounced. There is no doubt that a biorhythmological approach can be used in game sports, but it should be taken into account that many external factors also interfere, reinforcing positive situations or aggravating negative ones (coincidence of bad biorhythm phases with days of magnetic storms, etc.).

Section 7. Annual biorhythm.

Many coaches notice that during the year the performance of a football player is not always the same.
For a long time, scientists have studied the influence of the seasons of the year on the human body, on its diseases, and emotional state. But not all the studied cases fit into the dependence of the season. This prompted the idea that a person has an “individual year”, regardless of the calendar year.

The first clear confirmation of the existence of the “annual clock” of the body was obtained by the doctors K. Fischer and E.T. Pengelli in 1963. In 1975, N.M. Lyukshinov put forward a hypothesis according to which the first annual endogenous (internal) cycle begins from the moment of conception, ending 3 months after birth, and the genetic program for changing the intensity of metabolic processes is repeated in each subsequent annual cycle (according to growth processes in children and physiological regeneration - processes of body renewal - in adults).

The data of N.M. Lyukshinov made it possible to conclude that in the annual endogenous cycle there are “risk zones” and “zones of high working capacity” or “high resilience”. A wave-like change in the intensity of the body's metabolic processes is a necessary condition for the manifestation of motor activity and, conversely, motor activity is necessary for the growth and activation of physiological regeneration processes.

The Kemerovo Center for Cardiac Surgery also confirmed that in the month before the date of birth, the state of the cardiovascular system worsens, the number of myocardial infarctions increases, and during aortic bypass operations, the number of purulent-septic complications increases by 2 times. However, if the first month from the date of birth is favorable for athletes, then when preparing for serious heart surgery at this time, the patient experiences stress and therefore hypersecretion of hormones occurs, which, in turn, causes a pre-infarction state, heart failure and other unpleasant complications.
If a month before the date of birth, the adaptive capabilities of the body sharply decrease, then on the day of birth there is a kind of physiological rise, glucocorticoids are mobilized, the concentration of catecholamines increases 20 times, corticosteroids are actively included.

The functional role of stress that develops during childbirth is regarded as adaptive. Throughout a person's life, annual repetitions of a state coinciding with the period of birth (especially in a stressful situation) regularly causes the same reaction of the body through the mechanism of the earliest most durable memory (imprinting).

In the works of N.M. Lyukshinov, it was determined that the greatest number of diseases and injuries, mortality from myocardial infarction occurs in the month before the date of birth. The greatest number of records in athletics (or rather, personal records of athletes) was set in the first month after the date of birth. N.M. Lyukshinov's research together with the cytochemical laboratory under the direction of R.P. Narcisov made it possible to establish that the first month from the date of birth is the most vital in terms of blood parameters. In addition, the 9th month from the date of birth is highlighted. The first 6 months from the date of birth (with the exception of the 2nd) are more favorable in terms of blood parameters than the second from the date of birth. At this time, there are fewer diseases and injuries, physical activity is better tolerated. The least viable in terms of blood counts are the 2nd and 12th months from the date of birth. During these months, immunity decreases, the adaptive capabilities of the body worsen. Individually manifested in a number of cases and the 8th month from the date of birth, according to injuries and diseases.

This can explain why the greatest number of personal records in sports is celebrated in the first month from the date of birth, why this month is distinguished by the greatest vitality. N.M. Lyukshinov's studies showed that in the annual human endogenous cycle there are months of the greatest working capacity of the 1st, 3rd and 9th, as well as months - "risk zones". The most pronounced month of this zone is the month before the date of birth, the less pronounced is the 2nd, 8th months from the date of birth.

Doesn't this explain the "natural selection" that is currently taking place in predominantly summer and predominantly winter sports. In the first 6 months from the date of birth, the highest level of health, high training loads and stresses are better tolerated, the most “effective” first month from the date of birth.
On the table you can see the difference in teams by seasons of birth. The first month from the date of birth is the most productive and, as our studies have shown, the 3rd, 4th, 5th and 6th months from the date of birth are characterized by fewer diseases and injuries. It can be assumed that this period of the endogenous year is the most favorable for the main sports season.
What conclusions can be drawn from all that has been said to improve the individualization of the training of highly qualified football players? There is no doubt that the team always has players of different months of birth, different seasons of birth.

Seasons of birth of football players of international, Russian teams in 2000

Seasons I "ode Winter Spring Summer Autumn
months XH 1 11 1lI IV V VI VII VllI IX Х XI
Teams: Number of players (in %)
Main cast
France 18.1 22.7 22.7 36.4
Italy 13.6 27.3 40.9 18.2
Holland 18.2 50.0 13.6 18.2
Spain 13.6 40.9 27.3 18.2
Denmark 9.1 22.7 45.5 22.7
Portugal 13.6 27.3 22.7 36.4
Czech Republic 18.2 50.0 13.6 10.2
Sweden 18.2 36.3 18.2 27.3
Turkey 22.7 27.3 18.2 31.8
Germany 27.2 31.8 22.7 18.2
Belgium 36.4 18.2 36.4 9.0
England 36.3 18.2 18.2 27.3
Romania 40.9 22.7 18.2 18.2
Slovenia 40.9 18.2 13.6 27.3
Yugoslavia 27.3 27.3 13.6 31.8
Main and backup composition
Spartak 27.9 27.9 16.3 27.9
Locomotive 31.11 17.8 22.3 28.8
CSK 41.0 20.5 30.7 7.8

This provision should be a guideline in the management of the training process, in the application of restorative means and measures. N.M. Lyukshinov compared the composition of a highly qualified football team from 1991 to 1999 according to the seasons of birth. Interesting data were obtained: in 1991, 59.2% of the players in the team were born in winter months (12, 1, 2), 30% - in spring (3, 4, 5), and 10.8% - in summer (6, 7 , 8). In 1999, in the team of this club: only 14% - winter months, 37% - spring, 22.2% - summer and 27% autumn.
In the composition of the elite women's team of football players in 1999, only 10% of the winter months of birth, 33% - spring, 30% - summer and 25% - autumn.

In the winter months, the workload of football players is significant, work is underway on the basic qualities necessary for football. Football players whose current season falls six months before their date of birth (including the "risk zones" of the 8th, 12th months from the date of birth) with high physical exertion will experience significantly more stress on the body than the rest, and diseases are more likely , injury.

The neuromuscular system is one of the first to come to the defense of the body in case of diseases and other influences. With great physical exertion, such football players may experience an overstrain of the musculoskeletal system, the cardiovascular system (especially in the 8th and 12th months from the date of birth). The consequence of overvoltage is the occurrence of microtraumas, which, according to Z.S. Mironova, can cause a pathological process, trophic disorders and lead to structural changes in muscle tissue, articular cartilage. These injuries are typical for football players. Particularly negative during such periods of the "risk zone" are large volumes of jumping exercises, running uphill and on uneven terrain, forced movements in the joints. During these periods, even without acute injury, changes occur in the joints of the cartilage of the legs. In football players (especially 17, 20 years old) changes in bone tissue often occur, painful tubercles are locally palpated on the knees. Strengthening of metabolic processes (in "risk zones") leads to a decrease in the content of calcium and phosphorus salts in the blood, with a simultaneous increase in their content in the urine by 1.5 times. Prevention of the development of these phenomena characteristic of young football players (17.20 years old) lies in the individualization of the training process.

Teams always have players of different ages. Young tend to perform all tasks along with others. This is especially dangerous for them in "risk zones". Individual tasks, a slight decrease in the volume of load exercises will save them from many troubles and injuries.

The question arises: is it necessary to put a football player on the game in the "risk zone"? Here, the observation of a doctor and a coach, both during training and before the game, will help. At first, having in front of you a graph of the endogenous year of each football player, you can follow in training how he transfers the load in the “risk zone” and, especially, how attentive he is at this time. You can offer the option of including such a player not for the whole game, but only in the first or second half of it. If it is decided not to include it for the whole game, then on the days before the game he needs a longer rest and the use of restorative agents, massage, and ensuring a long restful sleep. A special place should be occupied by psychoregulatory training, the use of music, both during training and before the competition. At present, this issue has already been sufficiently well developed, and the influence of music on the change in the psycho-emotional state of a person has been determined. The creative approach of the coach to the organization of the training process will help in improving the skills of the players.

The first month from the date of birth should be used for maximum loads, for practicing techniques in a game environment.
The data of N.M. Lyukshinov allow us to say that each month of the annual endogenous cycle has its own characteristics and they must be taken into account in the individualization of the training process. It is necessary to take preventive measures and prevent the possibility of injury in the "risk zone".

Section 8. Long-term biological rhythms.
In the practice of football, there are often cases when a famous football player is invited to the team, who “shone” with goals last season, and this season he had injuries, illnesses and no special results - they begin to “write him off”, commentators talk about his lack of prospects, lethargy on the field, and psychologically they “kill” him. So it was with many leading athletes who ended their sports career like that.

Back in the 20th century, the relationship of human life with “nodal” points that occur at certain age periods was determined.
Talented people experience, as it were, “creative outbursts”, which differ in the productivity of creativity, the activation of spiritual life.
Scientists in the field of sports paid attention to the unevenness of the long-term dynamics of sports results.

Growth rates of sports results either increase or decrease. The study of the long-term dynamics of sports results in 500 highly qualified athletes of various sports revealed a certain pattern.

For talented athletes, the rate of increase in sports results is significantly
increase in a year by a third in men,
in women - in a year.
Among men, 3 groups of athletes were identified, in which the results increased abruptly at the age of 15, 18, 21, 23 and 27 years. In the other group, the increase in results was at 16, 19, 22, 25, 28 years. The third group was the least numerous, especially in power sports - at 17, 20, 23, 26 and 29 years old.

In women, 2 groups were identified - 15, 17, 19, 21 and 23 years (odd age), and in the other group - 14, 16, 18, 20 and 23 years (but this group was less numerous than the first).

This pattern was confirmed by cytochemical changes in the blood and the incidence of tuberculosis. That after 2 years, immunity decreases by 3 in men, the vitality of the body worsens. In women, this occurs after a year. It has been established that the origin of these long-term biorhythms, changes in the functional and immune capabilities of the body are associated with changes in hormonal activity.

Occurring individual variants, when athletes, especially with deviations in the genital area, have a “male” three-year rhythm, and in men, especially at the end of a sports career, a “female” rhythm (in a year), confirmed the significant role of the endocrine system.

In the first few years of specialization, the results of talented athletes grow rapidly, sometimes without visible rhythm, due to physical, special training and mastery of the technique of this sport. Then, when reaching the “initial” high result for this sport, they begin to change rhythmically, abruptly.

Depending on individual characteristics, several options were identified in the long-term dynamics of sports results: for men - a significant increase in results, the next year - an increase, but less pronounced, and then a decline - a deterioration in the result or its stabilization, and then again an unexpected jump in indicators. There is an option when stabilization occurs between years of large gains.

Since football is largely associated with running, especially for short distances, examples of the dynamics of sports results of a number of the strongest sprinters will be clear:
Y. Rai (100 meters run)
Age: 16 17 18 19 20 21 22 23 24
Result 10.4 10.2 10.37 10.52 10.12 10.21 10.21 10.18 10.55
Increase 0.2 +0.17 +0.15 0.44 +017 0.3 - +0.37

I. Privalova (100 meters run)
Age 15 16 17 18 19 20 21 22 23 24
Result 11.7 11.79 11.68 11.52 11.44 11.26 10.98 - 10.98 10.82
At +0.09 0.11 0.16 0.08 0.18 0.2 - 0.0 0.16

From the age of 17, these athletes begin to show a spasmodic increase in sports results. The more talented an athlete, the more clearly and longer the stage of undulating change in sports results continues.

Even the preparation for the Olympic Games does not affect the rhythm and growth rate of results. However, if with the help of any artificial influences it was possible, by breaking the rhythm, to increase the results, then in the next few years there was a decrease in the growth rates or worsening of the results.

Between the most pronounced increase in the rate of growth of sports results, sometimes for a number of social reasons or injuries, not 3 years, but six years can pass (one year of the “rise” is skipped). Scientists believe that growth "jumps" in athletes are indicators that also indicate the possibility of functional "jumps" - changes in the growth rate of results in a particular sport.
Long-term - 2-year-old in girls and 3-year-old biorhythms in boys were identified by measuring visual acuity and field (which is especially important for football players), by strength indicators. The reserve capabilities of the body are not always the same and change with a certain frequency.

The most rapid increase in muscle mass in football players usually occurs at the age of 17, 20 years. This process must be accompanied by an increase in muscle capillarization to supply them with oxygen and remove decay products. But, as the studies of scientists and trainers have shown, the best capillarization occurs with the local work of certain muscle groups. That is why many leading coaches, before offering a talented athlete an exercise to swim a distance for a while or run, devote some time to “working out” each muscle group.

There are special exercises in each type of port, but for a good “development” (capillaryization) it is necessary to perform a significant number of repetitions (up to 100 - 200 movements).
Initially, significant resistance is offered (special harnesses, weights) with a small number of repetitions, and then the resistance decreases, and the number of repetitions increases significantly.

Only after such preparatory work, when the muscles of the young sportsman are ready to perform the work, it is possible to offer exercises to realize the possibilities in speed exercises. In addition, preliminary work on the “working out” of the muscles should be accompanied by exercises for their active relaxation. The ability to quickly relax a working muscle is also the key to success.
Such work should be carried out most actively with football players at the age of 17-20, since even at this age it is easy to get a heart strain if the muscles are not well prepared for work. The experience of the strongest coaches allows us to consider such work expedient for older athletes in the preparatory period, especially at 23, 26, 29 years old.

In sprinting and other types of running, the most productive age can be considered 18 - 19, 21 - 22 years old, 24 - 25 years old and 27 - 28 years old. In men, 28 years is considered the year of the prime of life. Many sprinters left the sports arena at 26 - 27 years old, and those who "survived" this time - at 28 years old again set a personal record.

The famous sprinter Valery Borzov wrote in the Smena magazine: “Studying biorhythms (which, I confess, I did not attach importance to before, but now I take them into account in my daily work), scientists came to an interesting pattern: it turns out that male athletes are characterized by a three-year cycle activity. This means that if an athlete performs successfully in a given year, he succeeds, he is “carried” ... And then in another period: “What do you feel at the same time? Of course, nothing special. But it no longer “bears”, there is no constant desire to train, this is reflected in the tone, in the mood ... there is a predisposition to ailments and injuries. You begin to attach paramount importance to such things as the path, massage, regimen, and so on, in general, important, but if before you just took note of them and somehow adapted, now they seriously annoy you. Better to say impossible. It is during these periods that psychological support, education of the will, the desire to defeat oneself, to build the training regimen of football players as efficiently as possible, and actively use restorative means are needed. Maximum loads and volumes of training work during such periods should not be increased, and training should be accompanied by control over load tolerance and recovery after it.

Experience has shown that talented and older players can be part of a team, but for this and to preserve their health, an individual approach is needed. Young players aged 17-18, who train together with older and more experienced players, participate in responsible games, should be given some rest, not included in all games, and sometimes even included only for one half.

It is not uncommon for such talented young football players to experience changes in bone tissue, knee pain, etc. due to heavy loads. The desire to work in a team, emotional upsurge, conscientious fulfillment of all the proposed loads do not allow a young football player to carefully control his condition, therefore this should be done by the coach in order to prepare full-fledged personnel, and not to treat them later. It is possible to predict the year of the next results by the increase in the indicators of special tests, in addition, if a football player was born in late autumn or early winter, then, probably, his “peaks” of results will be at 18 years old, if in spring or summer - then at 19 years old.

Section 9. Operational tests for monitoring the functional state of a football player
To individualize the training process, the doctor and the coach need to know the condition of the player before the training or game. Such control should take a minimum of time and be sufficiently informative.
Each footballer is interested in maintaining his health and his performance. Warming up before a game or training session is of great importance, because with a bad warm-up, injuries are more likely, the player does not immediately start working at full strength.
In addition to monitoring heart rate after a warm-up,
we can offer a fairly simple device "biometer", which is quite easy to make. The device consists of 2 plates - zinc and copper (you can make not plates, but tubes). "Biometer" was proposed by scientists Adamenko and Kirlian and reflects the level of a person's psycho-emotional state. The plates should be of such a size that the palm of a large person fits on them. The plates are connected by wires to a milliammeter. You can take other metals - brass and aluminum.
Daily measurements of the "biometer" in the morning allows you to determine the "initial" individual indicators of each player (they range approximately from 50 to 70 mA).
Very low readings indicate mental discomfort, and high readings (200mA or more) indicate excessive arousal. Undoubtedly, everyone will have their own boundaries, allowing them to judge the readiness for work, the sufficiency of the work done, and everyone approached, measured their potentials and knew whether the warm-up was sufficient or should be continued.
S.G. Sukhachev, working with football players, suggested the following option: put your hands on the plates calmly (determine the indicators), then press hard on the plates (determine the indicators again). Then the readings without pressing are divided into readings with strong pressing on the plates. The closer the result is to one, the greater the ability to work of a speed-strength nature.
The "Belgian test", developed by foreign scientists, allows you to quickly assess the state of the cardiovascular system: count the pulse 10 seconds before the test (P1), do 20 deep bends for 1.5 minutes and immediately count the pulse for 10 seconds (P2) , after 60 seconds, count the pulse again (P3).
Score: (P1 + P2 + P3 - 33): 10.
If the result is within:
0 - 0.30 - the heart is in excellent condition;
0.31 - 0.60 - in good condition;
0.61 - 0.90 - in the average condition;
0.91 - 1.20 - in mediocre condition;
more than 1.20 - you should immediately consult a doctor.
This test can be recommended for measurements before training or playing (before breakfast in the morning).

American coaches proposed a test to assess the tolerance of the training load or competitive distance.
The Carlisle pulse allows you to determine the level of tension in the body when performing a load. Immediately after the proposed load, the pulse is measured for 10 seconds (P1), then the pulse is measured for 10 seconds from the 30th to the 40th second (P2), and then the pulse is measured for 10 seconds from the 60th to the 70th second (P3 ).
It is necessary to add P1 + P2 + P3 - the closer the sum of the pulse is to the number 90, the more stressful the proposed load was. For example, a 1000-meter run is proposed, both athletes showed the same result, but the first one has a pulse sum of 78, and the second one has 88, therefore, this athlete no longer has a reserve to improve the result, and the first athlete has such a reserve.
For football players, we can recommend the Stange test, which allows you to assess the level of hypoxic resistance. Take a deep breath and hold your breath by pressing the stopwatch.
Up to 45 sec. – low hypoxic resistance,
45 - 60 seconds - mediocre,
61 - 89 seconds - high,
90 seconds or more is very high.
Features of the body's reaction to hypoxia (lack of oxygen) characterize the reserve adaptive reactions of the body under the influence of various loads and adverse environmental factors.
Hypoxic resistance is also associated with the speed of voluntary muscle relaxation (the ability to quickly relax muscles during extreme activities), which in turn affects the possibility of injury, disease, and the manifestation of speed qualities.
The current state of football requires thoughtful and daily work to individualize the training process. The community of a doctor and a coach, monitoring each player - all this should give positive results. Unfortunately, little attention is still paid to scientific research, the creation of experienced psychologists with teams of consultants or scientific teams.
Knowing the annual endogenous cycle of each football player will help the coach to individualize the training process, and the doctor to carry out targeted observations and therapeutic measures. Without taking into account biorhythms, it is impossible to achieve the highest results in sports.

All living things, including humans, are subject to the influence of biological rhythms. We cannot be constantly in good shape, all processes in our body either slow down or become more active, and all this takes place according to our internal biological clock.

Chronobiology deals with the study of biorhythms (“chronos” - time, “bios” - life). Knowledge in this area helps to properly allocate your time, establish the right diet, sleep, choose the best hours for mental and work activities.

Our the body begins to wake up at 4 o'clock. By this time, the centers of respiration are excited. By 5-6 o'clock the metabolism "turns on", blood pressure increases. At 7-8 o'clock - the time of increased heartbeat.

From 7 to 9 hours, the gastrointestinal tract reaches its maximum activity. This is the optimal time for breakfast, because. food during this period of time is well absorbed and is not deposited in the body in the form of fat.

At 9 o'clock "on top" is short-term memory that promotes intellectual activity. In the interval from 10 to 12 blood circulation increases throughout the body, the brain is supplied with blood, and the time comes for its maximum performance.

From 12 to 13 the body begins to experience hunger, there is an outflow of blood to the stomach, and mental activity is reduced. By 14 o'clock there is a decline, drowsiness, fatigue occurs, body temperature drops. At this point, the body is least sensitive to pain. By 16 o'clock the working capacity is restored.

Gap between 17 and 18 hours is considered ideal for sports, since it is then that a person has perfect coordination of movements and a good reaction. By 8 p.m., blood pressure and body temperature decrease, metabolism slows down..

From 21:00 the body begins to prepare for sleep gradually increases the amount of melatonin, the hormone of sleep and relaxation. From 10 p.m. to 4 a.m., cells in the body are renewed, the nervous system rests. Therefore, the lack of sleep during this period makes a person less stress-resistant and weak.

Scientists have also found that the human body obeys 3 main biorhythms: physical, emotional, intellectual.

Physical biorhythm affects endurance, strength, coordination, reaction speed, general physical condition, immunity level. Its period is 23 days. American researchers have proven that it is associated with the activity of the nervous system. In the first half of the cycle, a person is alert and strong, in the second half, all his indicators are reduced. But, the first and eleventh days of the cycle are considered the most dangerous. It is then that accidents happen, various falls, injuries, illnesses remind of themselves. Experts advise avoiding operations, vaccinations in the second half of the cycle, because. body recovery will be slower.

Emotional cycle affects creativity, love, sensitivity. Its duration is 28 days. The first 14 days of this cycle, a person is most often cheerful and optimistic, creative work is good, the second 14 days are less friendly and open, and during the change of these periods, many feel irritable, become quick-tempered and aggressive, lose control over themselves.

Intelligent biorhythm affects the mental abilities of a person, its period is 33 days. Some scientists believe that this biorhythm is associated with the secretion of the thyroid gland. As in the previous biorhythms, there is a rise in the first days of the cycle: information is easily perceived and assimilated, tasks are solved instantly, and in the remaining 16.5 days the ability to think logically decreases. On the 1st and 17th days of the cycle, it is better not to take on serious tasks, to postpone important issues for another time. In order to know the time of the decline-rise of your biorhythms, they must be calculated based on the date of birth.

A person lives, obeying a number of biorhythms, and by listening to our body, we can achieve and achieve a lot. Moments of weakness are also natural, so you should love and take care of yourself, and not torment you with thoughts of laziness and parasitism.

Biological rhythms are periodically repeating changes in the nature and intensity of biological processes and phenomena in the human body.

Fatigue is a state of temporary decrease in human performance.

Biological rhythms can be observed at all levels of organization of living matter: from intracellular to population. They develop in close interaction with the environment and are the result of adaptation to those environmental factors that change with a clear periodicity (the rotation of the Earth around the Sun and its axis, fluctuations in illumination, temperature, humidity, the strength of the Earth's electromagnetic field, etc.).

Depending on the frequency, biological rhythms are combined into several groups: high-frequency biological rhythms, medium frequency oscillations and low-frequency biological rhythms.

Biorhythms are the basis of the rational regulation of the entire life schedule of a person, since high performance and good health can only be achieved if a more or less constant daily routine is observed.

A person's performance during the day changes in accordance with daily biological rhythms and has two peaks: from 10 to 12 and from 16 to 18. At night, performance decreases, especially from 1 am to 5 am.

This means that the most convenient time for preparing homework is from 16:00 to 18:00 for those who study on the first shift, and from 10:00 to 12:00 for the second. This is the most efficient time for sports.

It is useful for everyone to know the individual rhythm of working capacity. This knowledge will help you perform the most difficult tasks.

Not all people are characterized by the same type of fluctuations in performance. Some ("larks") work vigorously in the morning, others ("owls") - in the evening. People belonging to the “larks” experience drowsiness in the evening, go to bed early, but wake up early, feel alert and efficient. "Owls", on the contrary, fall asleep late, wake up in the morning with difficulty. They are characterized by the greatest efficiency in the second half of the day, and some - in the late evening or even at night.

It is important to learn that the correct mode of study and rest ensures high performance and a vigorous state for a long time. This mode should take into account the individual characteristics of a person.

It is also necessary to take into account the possible consequences for health and well-being of violations of the coordination of biological rhythms, including those associated with changes in climatic and geographical conditions (quick entry into an area with a different time zone - an airplane flight to a place of rest, to another place of residence). For a more painless adaptation to new conditions, several rules can be recommended to students, the observance of which will facilitate adaptation to a change in the time zone:

1. If the change in the place of stay associated with moving to another time zone will be short-lived, then it is advisable to maintain a regime close to permanent in the new place.
2. If a long stay is expected in a new place and work is ahead that requires maximum effort, then it is advisable to gradually change the mode of work and rest at the place of permanent residence in advance (5-10 days in advance), adapting to the new time zone.

Fatigue Prevention

Fatigue develops as a result of intense or prolonged mental or physical activity and is accompanied by a feeling of fatigue. Fatigue is a normal state for the body that plays a protective role.

Fatigue is manifested in a decrease in the intensity and rate of reactions, in the appearance of errors, and impaired coordination of movements.

The development of fatigue is largely associated with the organization of the regime of work and rest. If the next training or physical activity occurs during the period of incomplete recovery of strength, then the fatigue progressively increases. If rest after fatigue is insufficient, then overwork gradually develops.

Prevention of fatigue in senior school age largely depends on the student himself and consists primarily in the ability to correctly assess his condition, exercise self-control over the indicators of the duration and intensity of mental and physical stress and rest. Fatigue prevention also includes following the rules of a healthy lifestyle, active sports, daily routine and proper nutrition. When organizing a daily routine, it is necessary to constantly alternate mental and physical work, to use active rest more widely to restore working capacity. You need to go to bed at the same hours every day, get up, eat, do physical education and sports, etc. The slightest deviations from the established regimen lead not only to a decrease in working capacity, poor health, but also to a decrease in academic performance.

conclusions

1. To maintain high performance, you need to know your biological rhythms.
2. The causes of overwork can be mental and physical overexertion, excessive noise, insufficient sleep and inadequate rest.
3. Systematic monitoring of your condition, its constant analysis will provide invaluable assistance in planning your loads for the day, week and month, will allow you to use time more rationally and realize your capabilities to solve your tasks.
4. The ability to plan your workload in accordance with your capabilities is an important direction in the prevention of overwork and in the system of a healthy lifestyle.

Questions

1. How does long-term TV viewing affect your well-being?
2. How to take into account biological rhythms in everyday life? Justify your answer.
3. What factors in your behavior most often contribute to fatigue?
4. What types of physical activity most effectively restore your academic performance? Justify your answer.

Tasks

1. Think over and write down in a safety diary a personal regimen during the preparation for tests and exams that you consider the most effective.
2. Using the "Additional Materials" section, the Internet and the media, prepare a message on the topic "The Importance of Self-Control in the Individual System of a Healthy Lifestyle."
3. Using the "Additional Materials" section, the Internet and the media, using examples of biographies of centenarians, prepare a message on the topic "The impact of a healthy lifestyle on longevity."

Chapter 1

Theoretical part

Temporary organization of life:

What are biorhythms?

The Sun and Moon have a strong influence on the Earth, causing ebbs and flows, fluctuations in the crust, earth's magnetism.

The state of the body, its individual organs and cells changes, repeating itself at different time intervals. Impulses “run” along the nerve fibers, the heart beats, muscles contract and relax again, blood pressure, body temperature, mood, business activity change.

In the process of evolution of the animal and plant world, which lasted for billions of years, the parameters of time affected animal microorganisms not only in the form of a simple sequence of events, but also as rhythmic repetitive phenomena of the external environment.

It was the rhythm of functional geographical changes that led to the emergence of biological processes - the famous onset of the next period of time; flowering of plants, seasonal migrations of animals and birds, the alternation of sleep-wakefulness, the body's ability to feel and measure time, and many other cyclical processes in nature - all this is a manifestation of biological rhythms or the course of "biological clocks".

At the other end of the biorhythm scale are endogenous (internal) rhythms, i.e. the periodicity of which depends to a lesser extent on external signals. The processes that manifest internal rhythms include: heartbeat, periodic fluctuations in the electrical potential of the cerebral cortex. In addition, a combination of external and internal rhythms can be observed, under the influence of periodically repeating external signals and not disappearing after the termination of their actions, which is one of the main mechanisms of adaptation to the influence of the external environment.

Rhythms of wakefulness and sleep are established after a few weeks of life with great individual differences. Gradually, an increasing number of functions begin to operate in a daily rhythm, the regulation of processes in the body improves, they acquire stability and significant reserve capabilities. To maintain the normal functioning of the "living clock", care for them must begin from birth.

Types of biorhythms:

According to the duration of the period, biorhythms are divided into several categories.

Rhythm names are derived from Latin words:

"Circus" - about;

"Die" - day

"Ultra" - above, above

"Infa" - below

"Sestem" - seven

"Annus" - year, etc.

The most known and studied are the so-called circadian, or circadian, biorhythms with a period of 24 hours. In some inhabitants of the sea, “tidal” rhythms are pronounced, lasting an average of 12.8 hours, “lunar” with a period of 28 hours. There are also "seasonal", "near-year" rhythms associated with the rotation of our planet around the Sun, as well as longevity (11 years), due to the influence of the corresponding cycle of solar activity.

Scientists distinguish rhythms with similar fluctuations into a group - ecological rhythms, which is the rapid course of biochemical reactions, the material basis of all manifestations of human life.

During the day, the temperature is higher - because the activity of chemical reactions is higher, the metabolism in the body is more intensive. By evening, the temperature drops and it is easier for a person to fall asleep. The rhythm of body temperature repeats the indicators of many body systems: pulse, blood pressure, respiration, etc. An example of the expediency of the existence of a daily rhythm are the kidneys. The proximal section is most active in the morning and afternoon. Therefore, the excretion of substances is minimal during the day and maximal in the morning. The distal section is most active at night and early in the morning: water is sucked out, and the volume of urine decreases.

In the implementation of rhythmic fluctuations in body functions, a special role belongs to the endocrine system. Light, falling on the retina of the eye, through the optic nerves transmits excitation to one of the most important parts of the brain - the hypothalamus. The hypothalamus is the highest vegetative organ that performs complex coordination of the functions of internal organs and systems. It is associated with the pituitary gland - the main regulator of the endocrine glands. Hypothalamus - pituitary gland - endocrine glands - "working" organs of the body. As a result of the work of this chain, the hormonal background changes, and with it the activity of physiological systems. Steroid hormones also have a direct effect on the state of nerve cells, changing their level of excitability, therefore, in parallel with fluctuations in the hormonal level, a person's mood changes. This determines the high level of body functions during the day and low at night.

There is a daily rhythm of secretion of digestive juices and activity of digestive tract enzymes. Thus, the body needs to receive nutrition in a certain rhythm.

The rhythm of nutrition is the most important component of the human circadian system (his biorhythms), in order to achieve high labor productivity, it is necessary to take into account the rhythms of working capacity.

The distribution into "larks" and "owls" reflects the morning and evening biorhythmic types, determining the types of performance.

"Weekly" biorhythms. The sun emits streams of charged particles in all directions, which are called solar plasma. The solar plasma "pulls" a magnetic field behind it, which forms the interplanetary magnetic field. Since the Sun rotates around its axis in 27 days, the Earth crosses various sectors of the interplanetary magnetic field on average within 7 days. This is reflected in the Earth's magnetosphere: the weather changes from this, a change in the magnetic field affects the functional state of a person. Efficiency is noticeable in the weekly biorhythm: on Monday - relatively low labor productivity, on Tuesday and Wednesday it increases, by Thursday it reaches a peak, on Friday and Saturday it decreases.

"Monthly" biorhythms. Our calendar month has 30-3 days, it does not correspond to any periodic processes of nature. A lunar month with a duration of 29.5 days is a natural period with which cyclic changes in the natural processes of the Earth are associated. The monthly frequency of ovulation depends on the lunar cycle.

Due to the strong gravitational influence of the Moon on the Earth's shell, they change; atmospheric pressure humidity, temperature, electric and magnetic fields. Small changes occur abruptly and strongly, and the human body is weakened, which leads to the appearance of diseases.

During the period of exposure to a magnetic storm, the liver suffers first; it begins not to cope with the neutralization of the final toxic metabolic products, the activity of the autonomic nervous system is seriously disrupted in the body, in particular, the oxidation process is enhanced, which is more dangerous.

"Annual" rhythms. Changes occurring in the environment during the year, especially in the middle and higher latitudes. The change of seasons of the year is due to changes in the amount of energy coming from the Sun, as well as the alternation of dry and wet periods.

Annual rhythms are characteristic of all physical and psychological functions. Psychological and muscular excitability is higher in spring and summer, in winter it is much lower. In summer, children grow faster, in autumn the rate of maturation slows down.

Seasonal fluctuations in the sensitivity of cholera vibrios to antibiotics and a higher intensity of their reproduction have been established. This phenomenon is attributed to seasonal biorhythms.

Cholera, typhoid fever, mumps and other intestinal diseases are more common in summer. Scarlet fever, measles, mumps - in winter.

Seasonal fluctuations are inherent in all appearances of human life; performance, nutrition, birth, death.

“Linking” of own cycles to exogenous ones (synchronization) is noted for almost all biorhythms. Time synchronizers for the life of organisms can be not only geographical, but also biological, including physiological processes. Synchronizers of biological rhythms can be not only environmental cycles, but also internal factors.

"Larks", "Owls" and "Arrhythmics":

There are 3 types of people: evening, morning, arrhythmic.

"Lark" (morning type) - wake up early, feel alert and efficient in the morning, feel tired and drowsy in the evening.

"Owls" (evening) - fall asleep far after midnight, wake up late and get up with difficulty.

Science "Chronobiology":

Chronobiology is a science that studies biological rhythms, biorhythmology.

Assessment of the functional state of a person, diagnosis and treatment is not possible without knowledge of these parameters.

There is not a single disease that would occur against the background of the normal course of the biological rhythms of the body.

Desynchronosis

Desynchronosis is a disease in which there is a discordance of rhythms in the body or their disorder associated with a temporary shift.

There are 2 types of desynchronosis: external and internal. With external desynchronosis, time indicators do not correspond to the phase of biological rhythms, and it is observed with a rapid change in time zones. With external desynchronosis, there is a violation of the daily regimen of sleep and rest, the state of health worsens, the natural rhythm of activity is deformed, and working capacity decreases. Violation of biorhythms can be caused by a disorder of certain organs. Mismatch of biorhythms is observed when drinking alcohol.

The influence of biorhythms on human life.

It is important to take into account that the ability to restructure and synchronize biorhythms has significant individual fluctuations, so not all people adapt to artificial rhythms in the same way. In particular, 19% of workers have sufficient adaptive capacity.

The weekly rhythm has a social origin: the time of the beginning and end of the working day, the working week, etc. It has been established that on working days the body is more active, and on weekends its systems operate with less stress.

The dependence on the time of day and the efficiency of mental work was also established. The greatest accuracy in solving logical problems occurs in the morning hours, and subsequently the number of errors increases. The response rate increases towards the middle of the day, after which it slowly decreases. Short breaks, rest and especially sleep are good for working capacity.

Recently, the close attention of scientists and practitioners has been focused on “hard biorhythms with a period of 23 days (physical cycle), 28 days (emotional) and 32 days (intellectual cycle).

Such forecasts help to reduce the number of traffic accidents, accidents and accidents at work.

Biorhythms and Character

Much depends on the genetic prerequisites, which are then implemented to a greater or lesser extent depending on the social situation, the specific conditions of human life, and extreme situations. Biorhythms affect the behavior of people. Desynchronosis can exacerbate or distort our inherent character traits.

Temperament affects the biorhythm of a person, thereby affecting his health and performance.

Chapter 2

Practical part

The essence of the science of biorhythmology is to determine the potential of a person's internal resources for each moment of time. It is difficult to overestimate the influence of biorhythms on people's lives, since the course of each biorhythmic cycle can determine the outcome of certain events.

Statistical research in the field of biorhythmology

The study of the influence of biorhythms was started by Dr. Hans Schwing. In 1939, he published a scientific work reflecting many years of research in this area. In his work, Schwing considered 700 accidents and 300 deaths.

Using calculations, Dr. Schwing showed that the ratio of days accompanied by mixed cycles and the number of days spent at the critical point of one of the biorhythm cycles is 79.6 to 20.4.

The study of accidents made it possible to establish that 322 of them were registered in one of the biorhythms, 74 - on double critical days, and 5 occurred at the moments of critical triplexes. Reflecting these figures in percentages, Schwing got the following results:

• 60% of accidents happened on critical days;
• 40% - falls on the days of mixed cycles, that is, non-critical days;
• critical days take 20% of the time.

The results indicate that most of the incidents were registered during a period of 1/5 of a person's life. The rest of the time only accounts for 40% of negative cases.

Modern statistics show that 26.6% of accidents occur on a single critical day, 46.5% on a double, and 24.75% on a triple critical day.

Double physical and are especially dangerous: at this moment, the likelihood of an accident on the road or suicide increases sharply. On such days, a person loses his inner balance. A depressed emotional state combined with poor physical shape can play a bad joke. Research on the influence of biorhythms does not stop at the moment, and biorhythmology itself is gaining more and more recognition.

How to use biorhythmic cycle data

The application opens up wide opportunities for optimizing the internal resources of a person. Tracking cyclical changes in human potential allows you to:

• actively use favorable periods;
• conserve resources and replenish internal energy during periods of negative growth;
• take special care on critical days of biorhythms.

Objective circumstances in a person's life are not affected by biorhythms, however, a person can react to any event in different ways, depending on the state of his cycles. For example, on critical days of the emotional biorhythm, people are very irritable, they are easily unsettled by even the most insignificant incident. The result of such an influence of the biorhythm is a sharply negative reaction to certain events, which entails a number of negative life moments.

In a competition, an athlete can make a ridiculous, fatal mistake that will jeopardize his entire career. A scientist who has chosen the critical day of the intellectual biorhythm to defend his dissertation will not be able to fully demonstrate his knowledge. The defense may seem unconvincing to the commission, and additional questions will not receive a quick and clear answer.

At the same time, an athlete and a scientist can make a dizzying career if they are active during periods of rising biorhythmic cycles. At this time, their professional capabilities will be at their best, and success will become almost inevitable.

The use of biorhythms opens up good prospects for reducing the number of adverse moments in people's lives. Some businesses that care about their employees provide a staggered schedule. Each employee of the company has the right to choose the most efficient and safe days for work. Such a policy has the best effect on labor productivity and career growth of staff.

In addition, each person can track the course of biorhythmic cycles individually, determining for himself the days when he should be most active, and when it is better to stay in the shade in order to ensure the accumulation of internal energy. For