Bieganie – kocham cię wieczorem, i kocham cię rano. Czyli w końcu kiedy?

Kilka lat temu, Lublin. Wracam z biegu, a tu w parku jednego z osiedli tłumy z psami. Jakiś psi fanklub, czy coś? Na bieżni przy szkole inni – tak jak ja – przeskakują przez ogrodzenia i zaczynają treningi. Kilka dziewczyn, kilku ,,zawodowców”, ktoś w średnim wieku. Każdy z nich zamknięty w swoim ,,świecie”, obok siebie, a jednak każdy z dala. Połączyła ich późna pora. Czy więc biegać po zmroku? A podobno to rano najlepiej. No właśnie: kiedy?

Jak ciemno, to przyjemniej

Jeśli twoje pobieganie ma mieć wyraz czysto relaksacyjny, rozrywkowy, pora może być dowolna. Jeśli chcesz zrzucić całodzienny stres – wiesz pewnie, kiedy wybiegać. Jeśli zależy ci na rozluźnieniu się przed męczącym i psychicznie angażującym dniem (a jednocześnie, by #endorfinki poprawiły nastrój), wybierzesz poranek. To raczej sytuacja idealistyczna. Dochodzą też względy praktyczne: czas. Jeśli możesz tylko o danej porze, np. rano lub tylko wieczorem, nie masz tu za dużego wyboru. Gdy pracowałem w systemie 3-zmianowym, każde 8 dni wyglądało tak: po kilku ,,jedynkach” były ,,dwójki”, kończące się kilkoma ,,nockami” i dopiero po tym maratonie następowały 2-3 dni wolnego. Organizm rozregulowany, ale chcę skupić się na ,,nockach”. Rano odpada, bo trzeba odespać, a wieczór to już czas pracy. Pozostaje samo południe: okolice 14:00.

To kilka sytuacji, gdy na ,,luzie” podchodzisz do swojego biegania, nie masz jakiegoś celu. Gdy trenujesz do zawodów, już większą wagę przywiązujesz do kwestii pory treningu. A gdy chcesz np. schudnąć? Tu przychodzi proza życia. Bo organizm lepiej będzie pracował rano ,,na świeżo”, gdy jesteś zregenerowany, wyspany (!), gdy ciało zaczyna żyć, a nie myśli już o śnie. Jeśli odpowiednio przygotujesz ciało, nawadniając je i posilając (nie dam ci tu konkretnej recepty, bo te wyczytane nie sprawdzają się akurat u mnie, musiałem poznać swój organizm, by poranny trening był dla mnie komfortowy; wiem jednak, że nawet lekko, ale przed treningiem trzeba zjeść). Wieczór jest dla mnie łatwiejszy, może i dla ciebie. Jestem typem nocnym, najlepszą aktywność umysłową, wszelkie prace, wolę wykonywać wieczorem, a nawet zarywając nockę. Wieczorny trening zawsze więc jest dla mnie łatwiejszy, organizm nie jest do tego przyzwyczajony. Lepiej też jest mi kontrolować posiłki tak, żeby mieć już jakąś bazę wyjściową, jeszcze coś zjeść przed treningiem godzinę lub dwie. I przy tym być najedzonym, ale nie przejedzonym. Tyle że prawdopodobnie wieczorne bieganie bardziej męczy organizm i tak wykończony całym dniem, a i spalasz wolniej, niż gdybyś trenował rano (pomijając fakt, że jeśli chcesz się opalić to, logiczne, że do tego potrzebne jest jeszcze świecące słońce).

Wieczorem. Why?

Myślę, że już kilka argumentów wymieniłem za ,,wieczorem”. Bo możesz nie być porannym skowronkiem, ale ,,sową”. Bo może wszystkie twoje próby wstania rano kończą się smacznym nakryciem kołderką. Bo może praca tego wymaga i nie możesz sobie pozwolić na ranne treningi. Ale jest też jeden powód, uważam że tu najbardziej kluczowy, jeśli nie chodzi o te poprzednie. Bo im później, tym ciemniej. Gdy jakieś 5 lat temu, jeszcze jako biegacz mocno ,,okazjonalny” wybiegałem w swoim rodzinnym mieście późnym wieczorem, na trasie nie było nikogo, czasem jednak tylko jedna lub dwie osoby. Dwie to wówczas był na serio szał. Ten szał różnił się tym, że gdy wybiegałem rano, byłem sam. Bo rano to widno, każdy widzi. Teraz ten stan jest inny, gotując kilka dni temu obiad w swoim rodzinnym domu, widziałem ,,parkę” biegaczy. Idąc w środku dnia kogoś mijam, wieczorem na trasie przebiegam obok kogoś, rano w Puszczy Kozienickiej – też. To samo miejsce, minęło 5 lat. W Lublinie, gdy tam studiowałem, o obu porach kogoś się mijało (a gdy było ciepło, sobota i okolice 8-9, to biegacze, rowerzyści, nordic-walking’owcy, spacerowicze i inni beFit-owicze). Szał. Choć kilka razy udało mi się wbiec w pogrążony jeszcze sne ,,tłum” na przystanku. Kwestia obczajenie odpowiedniej trasy.

Mało ludzi, bo jasno. Dużo, bo ciemno. Bieganie nie tylko w małych miasteczkach, jak moje rodzinne, już stało się widokiem bardziej powszednim. Stało się już krajobrazem. Bo gdy już cię zobaczą inni, to potem jest już łatwiej. Jak ze wszystkim. Jeśli jesteś ,,starym” wyjadaczem i siedzisz w tym od lat, może ci się to wydać nawet naiwne. ,,Bo to pasja, czego się bać, wstydzić i kryć”. Tak, to prawda. Ale rzeczywistość też wygląda różnie, bo jeśli np. nikt cię nie kojarzył wcześniej z jakąkolwiek formą aktyności fizycznej, gdy masz nadwyżkę kilogramów i nie chcesz z tym się obnosić, bo się po prostu wstydzisz swojego ciała, ale gdy już będzie jakikolwiek efekt widać, to będziesz bardziej widoczny. Gdy jesteś zakompleksionym nastolatkiem, księgową, nauczycielką – gdy wykonujesz jakiś zawód, w którym musisz przyjmować pewną ,,rolę społeczną”, możesz mieć opory. Rano jesteś na widoku, wieczorem jest ciemniej. Jeśli oglądałeś Hooligans 3 to te uliczne nawalanki też były w nocy (choć tam akurat chodziło o to, że te fighty były nielegalne, ale ciii…).

Często rozpoczynanie wieczorem swoich treningów jest stanem przejściowym (jeśli masz oczywiście wybór między rankiem a późniejszą porą, i gdy pory nie narzuca ci tryb życia rodzinnego, zawodowego). Przejściowym, bo w miarę treningów zaczynasz tym kipieć, emanować, a i pewność siebie jest większa. Nawet jeśli biegasz wieczorem, to i tak spotkasz ludzi, spokojnie. Kiedyś wbiegłem w grupę imprezowiczów, idących na zabawę w piątkowy wieczór. Tak że tego… no… 🙂

Bieganie, czy też inna aktywność ,,na świeżym powietrzu”, dostarczają pewności siebie, odwagi. Bo gdy już doświadczysz raz ludzkich spojrzeń, a jesteś na przykład osobą nieśmiałą, to każdy kolejny raz będzie już z górki. Ok, tylko że zanim ,,każdy kolejny raz” to najpierw musi być ten pierwszy.

Środek. Znajdź już dziś

Pora treningu zależeć może od naprawdę wielu czynników, bo pora biegu to więc rzecz czysto subiektywna. Każda z nich ma swoje wady (chociażby bezpieczeństwo, bo prędzej ktoś cię może napaść wieczorem niż rano). Lepiej spalasz rano, ale lepiej kalorycznie przygotowany jesteś wieczorem. Ciało jest wypoczęte i zregenerowane skoro świt, ale stres zejdzie z ciebie po całym dniu. Poranne endorfiny mogą wypełnić cały dzień, ale jeśli nie jesteś skowronkiem, a nocną sową, to wcześnie usypiasz swój potencjał (by rano wstać), a mimo treningu możesz być niewyspany i rozdrażniony (a jeśli śpisz krótko, to łatwiej możesz nabawić się kontuzji). Musisz znaleźć swój złoty środek i poznać siebie metodą prób i błędów. Bieganie to też rozwój i kształtowanie charakteru. To, że na początku poranne bieganie nie wychodzi nie oznacza, że za miesiąc lub dwa nie wejdzie ci w krew. Znajdź swoją porę. Brzmi banalnie. Ale rozwiązuje pewien problem z serii niegdyś popularnych zagadek internetowych: czy ta sukienka na zdjęciu jest taka, czy inna. Biegać rano, czy wieczorem? – oto jedno z takich pytań.

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    • poker, 13 maja 2018, 19:39

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    • Stick, 13 maja 2018, 06:35

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    Introduction

    The Multi-Fiber Arrangement (MFA) has governed international trade in textiles and garments since 1974.
    The MFA enabled designed nations, generally the United states of america,
    European Union and Canada to restrict imports from producing nations around the world by way of a process of
    quotas.

    The Settlement on Textiles and Garments (ATC) to abolish MFA
    quotas marked a important turnaround in the world wide textile trade.
    The ATC mandated progressive period out of import quotas
    proven underneath MFA, and the integration of textiles and outfits into the multilateral buying and
    selling method before January 2005.

    The Arrangement on Textiles and Garments

    ATC is a transitory regime between the MFA and the integration of trading
    in textiles and clothing in the multilateral investing process.
    The ATC delivered for a phase-smart integration system to
    be completed in just a period of time of ten years (1995-2004), divided into four levels beginning with the implementation of the agreement in 1995.
    The solution groups from which goods ended up to be integrated at each individual phase of the integration included
    (i) tops and yarns (ii) materials (iii) manufactured-up
    textile solutions and (iv) outfits.

    The ATC mandated that importing nations should integrate a specified
    least part of their textile and garment exports centered on whole volume of trade
    in 1990, at the get started of every stage of integration. In the to start with stage, every country was essential to integrate 16 per cent
    of the full volume of imports of 1990, adopted by a additional seventeen per cent
    at the stop of very first three year and yet another eighteen percent
    at the stop of 3rd phase. The fourth stage would see the final integration of
    the remaining forty nine % of trade.

    International Trade in Textile and Outfits

    World trade in textiles and apparel amounted to US
    $ 385 billion in 2003, of which textiles accounted for forty
    three per cent (US $ 169 bn) and the remaining fifty seven %
    (US $ 226 bn) for outfits. Formulated international locations accounted for little about
    1-3rd of environment exports in textiles and clothing.
    The shares of designed nations in textiles and apparel trade ended
    up believed to be forty seven % (US $ 79 bn)
    and 29 percent, (US $ 61 bn) respectively.

    Import Developments in United states

    In 1990, restrained or MFA nations contributed as substantially as 87 p.c (US $ 29.three bn) of overall US textile and garments imports,
    while Caribbean Basin Initiative (CBI), North American Free Trade Spot (NAFTA), Africa Growth and
    Possibility Act (AGOA) and ANDEAN nations together contributed 13 % (US $ four.four bn).
    Thereafter, there has been a drop in exports by restrained nations the share of
    preferential locations much more than doubled
    to get to 30 percent (US $ 26.9 bn) of complete imports by United states.

    The composition of imports of apparel and textiles
    by Usa in 2003 was 80 per cent (US $ seventy one bn) and twenty
    p.c (US $ 18 bn), respectively. Asia was
    the principal sourcing area for imports of both of those textiles and garments by United states of america.
    Latin American location stood at 2nd situation with a share of 12 %
    (US $ 2.2 bn) and 26 percent (US $ eighteen.5 bn), respectively,
    for textiles and apparel imports, by United states.
    In most of the quota solutions imported by United states, India
    was a person of the top suppliers of readymade clothes in Usa.
    However China is a major competitor, the unit charges of China for most of these product groups were large and thus
    deliver prospects for Indian enterprise.

    Import Tendencies in EU

    EU overtook United states as the world’s premier market for textiles and outfits.

    Intra-EU trade accounted for about forty percent (US $ forty bn) of total garments imports and 62 per cent (US $ 32.five bn) of total textile imports by EU.
    Asia dominates EU marketplace in both clothing and textiles,
    with thirty % (US $ 30 bn) and seventeen percent (US $ 8 bn) share, respectively.
    Central and East European international locations keep a marketplace share of eleven percent (US
    $ 11.three bn) in outfits and seven.5 % (US $ four bn) in textiles
    imports of EU.

    As regards preferential suppliers, the development of trade
    in between EU and Mediterranean nations, specially Egypt and Turkey,
    was highest in 2003. As regards personal nations, China accounted for very little more than five p.c (US $ 2.8 bn) of EU’s imports of textiles and
    in excess of 12 p.c (US $ 12.4 bn) of outfits imports.

    In the EU market place also, India is a major
    provider for a lot of of the textile goods. It is estimated that Turkey would arise as a biggest competitor for the two India and China.

    Having said that, with regard to unit rates, India seems to
    be reduce than each Turkey and China in several of the groups.

    Import Traits in Canada

    Amongst the major suppliers of textiles and apparel to Canada, United states
    experienced the greatest share of more than 31 p.c (US $ 8.four bn),
    adopted by China (21% – US $ one.eight bn) and EU (eight% – US $ .six bn).
    India was rated at fourth posture and was in advance of other exporters like Mexico, Bangladesh and
    Turkey, with a industry share of 5.two % (US $ .45 bn).

    Opportunity Gains

    It could be famous that clothing sector would present larger gains than the textile sector,
    in the post MFA regime. Nations around the world like Mexico, CBI nations, numerous
    of the African international locations emerged as exporters
    of readymade garments without the need of having a great deal of textile base, utilizing
    the preferential tariff arrangement under the quota regime.

    Besides, countries like Bangladesh, Sri Lanka, and Cambodia emerged as
    garment exporters owing to expense components, in addition to the
    quota positive aspects.

    It may possibly be reported that international locations like China, Usa,
    India, Pakistan, Uzbekistan and Turkey have source primarily based rewards in cotton China, India, Vietnam and Brazil have
    source based positive aspects in silk Australia, China, New Zealand and India have useful resource dependent positive aspects
    in wool China, India, Indonesia, Taiwan, Turkey, United
    states, Korea and couple CIS countries have useful
    resource based mostly advantages in artifical fibers.
    In addition, China, India, Pakistan, Usa, Indonesia has potential primarily
    based rewards in the textile spinning and weaving.

    China is value aggressive with regard to manufacture of textured yarn, knitted yarn cloth and woven textured fabric.
    Brazil is expense competitive with regard to manufacture of woven ring yarn. India is price aggressive with regard to manufacture of ring-yarn, O-E yarn, woven O-E yarn fabric,
    knitted ring yarn fabric and knitted O-E yarn cloth. In accordance to Werner Management Consultants, United states of america, the hourly wage expenses in textile sector is pretty large for several of the developed countries.
    Even in acquiring economies like Argentina, Brazil, Mexico, Turkey and Mauritius, the hourly wage
    is better as when compared to India, China, Pakistan and Indonesia.

    From the over investigation, it may perhaps be concluded
    that China, India, Pakistan, Taiwan, Hong Kong,
    Brazil, Indonesia, Turkey and Egypt would emerge as winners
    in the put up quota routine. The current market losers in the
    short term (1-two yrs) would involve CBI nations, a lot of of the sub-Saharan African nations around the world, Asian nations around the world like Bangladesh
    and Sri Lanka.

    The market losers in the extensive phrase (by 2014) would incorporate
    substantial price producers, like EU, United states of america, Canada, Mexico, Japan and a lot of east
    Asian nations around the world. The determinants of improve / lessen in market place share
    in the medium term would nonetheless rely upon the charge, high quality and well timed Review of Indian Textiles and Garments Marketplace The textiles and garments sector is just one of the premier
    and most notable sectors of Indian financial state, in phrases of output, overseas exchange earnings
    and employment technology. Indian textile sector is multi-fiber based mostly, employing supply.
    In the long run, there are prospects of contraction in intra-EU trade
    in textile and clothes, reduction of industry share of Turkey in EU
    and current market share of Mexico and Canada in United states of america, and so give much more
    alternatives for building international locations like India.

    It is believed that in the shorter time period, both of those China and India would get supplemental sector share proportionate to
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