Lack of sleep equals zero fitness
For fitness people, sleep is not good if everything is not good enough.
Because, whether you want to gain muscle or lose weight and lose fat, no matter how hard you are during exercise, how particular your diet is, or even take medication, but as long as you can’t guarantee the sleep time, you can’t fall asleep when you should.If so, it will greatly reduce your hard-working fitness effect.
Sleeping enough for 8 hours, better fitness results, adequate sleep is indispensable to ensure physical health.
As long as you sleep less for an hour, your body will spend 100-200 kcal more time to maintain function. Insufficient sleep will affect your emotions, make you irritable, lack patience and persistence, and decrease your will to overcome difficulties.
These bad mentalities often limit the normal performance of exercise, make bodybuilders experience worry and discouragement, and affect the exercise effect and the development of fitness habits.
For young people aged 18-35, the recommended sleep time is 23: 00-7: 00, especially if the bodybuilder cannot maintain 8 hours of continuous sleep, it will destroy the training effect of the day and affect the next day.If you suffer from other reasons in your work and life, this time can be shortened appropriately, but remember the reason that you would rather get up early and stay up late, because 23: 00-22: 00 is normal human metabolism.The highest three-hour period is also a period of abnormally active “growth hormone” secretion that promotes muscle growth, so ensuring sleep quality is a prelude to good health.
Fitness and sleep are best separated by 4 hours. After sweating, you can sweat out, take a hot bath, and go home to sleep in a beautiful place. This feels really good.
But some people can’t fall asleep after exercising. As soon as they lie down, they run their shadows of crazy movements at high speeds . lingering.
Experts point out, “This is a temporary insomnia caused by improper exercise. You don’t need to take sleep medications. You can adjust it by changing the exercise time and items.
“There may be two reasons for insomnia after fitness: one is that the interval between exercise and sleep is too short; the other is that the amount and intensity of exercise is too large, sore and difficult to fall asleep.
Experts suggest that bodybuilders who experience this kind of exercise are very sensitive to excitement and should adjust their plans to prepare for sleep about 4 hours after the end of fitness.
For example, advance the fitness time to 3 to 4 pm, so that when you fall asleep around 10 o’clock, the excitement has almost subsided.
Don’t choose special plasma sports, sometimes spinning bikes, and the explosive concerts are too exciting.
Try to choose aerobic exercise, brisk walking, yoga, Pilates are OK, do not exercise too much.