How does sleep affect athletic performance? Fitness classes and healthy sleep: the rules of training

By Yraa #according, #accordingly, #accumulated, #achieve, #actively, #activity, #adhere, #advisable, #affect, #affected, #affects, #afternoon, #against, #aged, #allowed, #already, #alternative, #anabolic, #apnea, #appears, #approaches, #asleep, #associated, #athletic, #attention, #author, #bedtime, #beneficial, #between, #blood, #Body, #bodybuilding, #caffeine, #cannot, #carefully, #cases, #cause, #causes, #cells, #characterized, #classes, #collected, #common, #completely, #composition, #comprehensively, #concentrate, #concentration, #contain, #coordination, #cope, #days, #daytime, #decreased, #depends, #development, #difficulty, #directions, #diseases, #disorders, #down, #dream, #drinks, #drowsiness, #drug, #each, #earlier, #easier, #effect, #effective, #effectiveness, #efficient, #eliminate, #endorphins, #endurance, #energy, #engaged, #enough, #equipment, #especially, #etc, #evening, #excess, #exercises, #exercising, #experience, #factor, #falling, #fast, #fatigue, #few, #fitness, #fixed, #forget, #found, #full, #fully, #gainers, #general, #getting, #give, #go, #Good, #gradually, #great, #Growth, #he, #health, #Healthy, #help, #Helps, #higher, #him, #however, #immune, #impact, #improves, #include, #increases, #increasing, #information, #ingredients, #injury, #instead, #itself, #lack, #lead, #learned, #leg, #less, #level, #lifestyle, #Light, #likelihood, #limit, #load, #loads, #long, #maintain, #maintaining, #makes, #may, #measure, #mental, #minimum, #minutes, #moderate, #movements, #muscle, #must, #natural, #nervous, #night, #normalize, #nutrition, #obtained, #once, #organism, #otherwise, #overweight, #parameters, #peak, #people, #physical, #physical activity, #physically, #planned, #poor, #poorly, #positive, #Power, #prefer, #preventive, #problems, #process, #processed, #processes, #production, #protein, #published, #quality, #quickly, #reached, #received, #recovery, #Reduce, #reduced, #reduces, #regular, #relationship, #released, #relieve, #resistance, #respiratory, #rest, #results, #rules, #running, #safe, #safety, #sedentary, #serve, #several, #Severe, #simply, #sleep, #Sleeping, #sleepy, #slow, #snoring, #some, #sound, #stable, #start, #still, #stimulates, #stop, #strength, #strengthening, #strong, #stronger, #studied, #study, #successful, #supplement, #swimming, #system, #systematic, #taking, #tension, #terms, #those, #thus, #times, #tired, #today, #tonic, #tool, #total, #tract, #train, #training, #treatment, #used, #useful, #values, #violation, #wake, #waking, #walking, #was, #way, #week, #weight, #were, #who, #will, #working, #workout, #workouts, #yoga

Sleep dis­or­ders are a com­mon prob­lem these days. And most often, dif­fi­cul­ty falling asleep and main­tain­ing unin­ter­rupt­ed sleep is asso­ci­at­ed with a lack of phys­i­cal activ­i­ty. Most peo­ple today are engaged in intel­lec­tu­al, not phys­i­cal labor. Many of them sim­ply do not have time to get tired dur­ing the day, because in gen­er­al they lead a seden­tary lifestyle: they do not go in for sports, they pre­fer pas­sive to active rest. But phys­i­cal fatigue (not over­work!) is a nat­ur­al “sleep­ing pill” that trig­gers the mech­a­nisms of healthy, sound sleep. And the best way to achieve use­ful fatigue is to give the body a good train­ing load. But you need to train cor­rect­ly, oth­er­wise you can get the exact oppo­site effect.

The impact of fitness on sleep quality

The impact of fitness on sleep quality

Mod­er­ate exer­cise for a total of 150 min­utes a week improves sleep qual­i­ty by 65%. This con­clu­sion was reached by the authors of a study of the rela­tion­ship between phys­i­cal activ­i­ty and sleep, 2005–2006. (pub­lished in Men­tal health and phys­i­cal activ­i­ty, Decem­ber 2011). The results were obtained from a rep­re­sen­ta­tive sam­ple of near­ly 3,000 peo­ple aged 18 to 85. Accord­ing to Paul Loprinzi, author of the study, phys­i­cal activ­i­ty in many cas­es can serve as an effec­tive alter­na­tive to drug treat­ment of sleep dis­or­ders. The study also found that mod­er­ate phys­i­cal activ­i­ty reduced the like­li­hood of leg cramps dur­ing a night’s rest (by 68%) and improved con­cen­tra­tion when tired (by 45%).

Reg­u­lar fit­ness class­es have a ben­e­fi­cial effect on sleep, act­ing in sev­er­al direc­tions at once:

    Dosed physical activity causes healthy fatigue, which entails fast and sound sleep.
    Fitness is an effective sedative, no less effective than some drugs. During fitness, an excess of the stress hormone adrenaline is burned and endorphins are released into the blood. In terms of strengthening mental health, evening workouts are especially useful — they relieve the nervous tension accumulated during the day. Systematic exercise makes the body physically stronger, increasing its resistance to stress. However, we should not forget that fitness itself can be a strong stress factor if you ignore the rules of safe training, which will be discussed below.
    Regular physical activity helps maintain a stable weight, and thus insure against the development of sleep apnea syndrome. Apnea, like snoring, is common in overweight people. This is a deviation in the work of the respiratory tract, which results in a violation of the sleep process, daytime sleepiness, lethargy and fatigue.
    Fitness classes comprehensively heal the body, slow down aging and serve as a preventive measure for many somatic diseases that often cause poor sleep. In healthy, actively exercising people, the need for long sleep is gradually reduced — they can get by with 7–8 hours of nightly rest, instead of 9–11.

How does sleep affect athletic performance?

How does sleep affect athletic performance?

Not only the lev­el of phys­i­cal activ­i­ty affects the qual­i­ty of sleep — there is also a feed­back: how suc­cess­ful the train­ing will be depends on the qual­i­ty of sleep. It appears in the fol­low­ing:

    A sleepy person is more active, efficient and energetic. He approaches training with great enthusiasm and, accordingly, demonstrates the best sports results. A well-rested and fully recovered organism is characterized by higher values ​​of physical parameters — strength, endurance, coordination.
    At night, there is a peak in the production of somatotropin growth hormone, which stimulates anabolic processes in the body. At night, other anabolic hormones and cells of the immune system are most active. A quality night’s rest is a prerequisite for effective muscle hypertrophy and full recovery after fitness training. Lack of sleep, on the contrary, increases the level of stress hormones that have a catabolic effect.
    A rested person is more attentive and collected. It is easier for him to concentrate and comply with all safety regulations when working with sports equipment and exercise equipment. Getting enough sleep is a fitness injury prevention tool.
    In a dream, the information received during the day is processed and structured. The skills acquired during the day are fixed in the brain, including the movements and exercises learned in fitness training. Lack of sleep reduces the productivity of the brain, which affects the transmission of nerve impulses and the effectiveness of muscle contraction.

Fitness classes and healthy sleep: the rules of training

Fitness classes and healthy sleep: the rules of training

In order for train­ing to have a pos­i­tive effect on the qual­i­ty of sleep, you must adhere to the fol­low­ing rules:

    It is advisable to do fitness in the afternoon or early evening. In the morning, it is better to limit yourself to light exercises. It will be especially useful for those who cannot wake up quickly and experience severe drowsiness for the first few hours after waking up. But if a full-fledged workout is still planned for the morning, you need to start it no earlier than 30–40 minutes after getting up.
    Evening fitness workouts should end 3 hours before bedtime.
    Overtraining should not be allowed. To normalize night sleep, 45 minutes of moderate physical activity 4–6 times a week is enough.
    The quality of sleep is positively affected by running, walking, swimming, cycling, aerobics, yoga, Pilates, and playing sports. Less preferred are power loads (bodybuilding, weightlifting) and martial arts.
    If sports nutrition is used, the composition of each supplement should be carefully studied. Some protein powders and gainers may contain ingredients that have a tonic effect on the nervous system (coenzyme Q10, L‑carnitine, etc.). You need to stop taking energy drinks in the afternoon. Strong stimulants include caffeine, taurine, ginseng and guarana extracts.

If you already have prob­lems with sleep and sleep­ing pills help to cope with them, you need to grad­u­al­ly reduce their use to a min­i­mum and, in the end, com­plete­ly elim­i­nate it. Tran­quil­iz­ers and sleep­ing pills are poor­ly com­pat­i­ble with sports. They often cause drowsi­ness, weak­en­ing of coor­di­na­tion, decreased atten­tion, which can lead to injury dur­ing train­ing.

 

By Yraa

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