How much does sleep mean for fitness?

Sleep repairs tissues such as muscles and boosts cell metabolism. It has been said very clearly, so I won't add to it. Sleep can reduce energy expenditureFor exercisers, physical growth is the ultimate goal, so energy storage is the most important when you are idle.

Meals throughout the day can also promote muscle growth, and sleep is good for ensuring that food is used to replace energy and regain muscle, so it is generally recommended to eat more meals and have a snack before bed. Sleep can replenish energy to the brain, and insufficient sleep can affect mood, making people irritable, impatient and persistent, and losing the will to overcome difficulties. These bad mentalities often limit the normal performance of exercise states, make exercisers experience anxiety and discouragement, and affect the exercise effect and the formation of fitness habits.

Therefore, a good sleep allows the brain to get enough rest, so that the state of body and mind can reach the best. In addition, some people have symptoms of insomnia after fitness, sweating after the gym, taking a hot bath, and sleeping beautifully, which is really good. But some people can't sleep after exercising, and as soon as they lie down, the shadow of their crazy exercise will be carried at high speed in their brains, turning over and over again.

There may be two causes of insomnia after exercising: one is that the interval between exercise and sleep is too short; The second is that the amount and intensity of exercise are too great, the whole body is sore, and it is difficult to sleep. Exercisers in this situation are sensitive to the excitement of exercise, and should adjust the plan to prepare for sleep 4 hours after the workout, so that the excitement has subsided when they fall asleep.

Also, don't choose particularly strenuous exercises, such as spinning, which will make people overexcited. Try to choose aerobic exercise, brisk walking, yoga, etc., and don't exercise too much.

Breaking down muscles and retaining fat Poor sleep causes the body to secrete glucocorticoids, putting the body in a state of stress. Corticosteroids tell the body to break down muscles and retain fat, which was originally a response to dangerous environments in ancient times, and the purpose of retaining fat is to save energy for long-term survival, but this stress response is exactly the opposite of many people's fitness goals. It can be said that stress or stress response is the number one natural enemy to maintain a good body shape.

2. Another reaction that leads to eating more in a state of stress is to eat more. The principle is similar to that of a woman's increased appetite during the premenstrual period, especially for sweets. Eating is one of the great ways to relieve stress.

The purpose of overeating, which is caused by poor sleep and increased stress, is to reserve energy and stay alive as mentioned above. Of course, this is the opposite of the purpose of ****. Many people usually don't control their diet well, and many times it's not your fault, try to improve sleep and relieve stress, there will be unexpected effects.

Don't stay up late for fitness, how much does sleep affect fitness?

Hello, I'm glad to ask you this question, I am Sun Junxin, the tutor of Saipu Basic Practice.

The best time to sleep for a person.

Yes: 10 hours for children and 7 hours for adults.

If you sleep eight hours a day, you spend one-third of your life sleeping. The quality of sleep is closely related to the mental and physical health of people. There are four elements of sleep, which have a great impact on the quality of sleep.

Sleep should generally be maintained for 7 to 8 hours, but it is not necessary and should vary from person to person. Those who fall asleep quickly and sleep deeply, and generally have no dreams or few dreams, can fully recover their energy after 6 hours of sleep; Falling asleep slowly and lightly, with many sleepy eyes and frequent dreams.

Nightmares, even if they sleep for 10 hours, it is still difficult to refresh their spirits, and they should go through various ** to get effective sleep, but prolonging sleep is harmful to the body.

For the fitness person, his physical strength and energy are much more consumed than usual, so he needs a longer recovery time than a normal person, and the body is the largest recovery during sleep, so the quality and time of sleep are very important for the recovery of the body, then I recommend that normal fitness people should rest for at least eight hours or more, and even some are particularly tired, or people who do not sleep well rest for about nine hours. Otherwise. If you don't get enough sleep, it will cause you to be mentally exhausted and sluggish, which will affect your next training session.

A vicious circle is formed. If you can't get enough sleep, you can use half an hour or an hour at noon every day to take a nap and replenish your spirit.

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First of all, in response to LZ's "During the fitness period, how long is the right time to sleep?" "This problem, through personal fitness experience, it is good to maintain a normal work and rest time, there are scientific research surveys, people can sleep enough for seven hours at night to ensure a day's energy, but the premise is to sleep at 11 o'clock at night, get up at about 6 o'clock in the morning, and sometimes take a half-hour lunch break at noon!

Combined with fitness, don't affect normal sleep when exercising, reasonable and scientific exercise time is generally between seven and nine o'clock in the evening, the fitness effect of this time period is very good, the stomach of people who practice too early is relatively empty, and it is easy to get excited when practicing too late, resulting in inability to sleep at night, so I personally think that during the fitness period, it is most appropriate to ensure normal rest time!

For most average trainers, getting more sleep can also help you achieve better fitness results in the following ways.

1.Eliminate fatigue and restore physical strength. Sleep is the main way to eliminate physical fatigue. A good night's sleep can also significantly reduce the symptoms of delayed onset muscle soreness.

2.Protects the brain and restores energy. The oxygen consumption of the brain during sleep is greatly reduced, which is conducive to the energy storage of brain cells.

Therefore, sleep is conducive to protecting the brain, restoring energy, and acting on training can make our nervous system recover better, so as to come up with better training performance.

3.Boosts immunity. As mentioned before, if the amount of training is too large and it is difficult to recover, it will increase the probability of getting sick. Sleep can enhance the body's immunity, which is conducive to recovery and makes you less susceptible to illness.

4.Protect people's mental health. Sleep has a positive effect on protecting people's mental health and maintaining normal mental activities.

Poor sleep for a short period of time may cause distraction, and if you can't lift your energy during training, it is easy to have a chain reaction, slackness, reduced training efficiency, and even give up fitness due to injury...

Developing good sleep habits can make us more energetic and happier, and help us maintain a higher level of training time and volume. Generally speaking, going to bed early, waking up early, and resting properly at noon are the best for our life and training.

Adverse effects of sleep deprivation.

Nowadays, people's life rhythm is so fast and so busy, busy playing games, busy socializing, busy working, even if there is nothing to do, you must stay up late to do something, it seems that there is not much difference at the moment, but you must know that the decline in physical function is often subtle, and whether it is for muscle gain or fat loss, lack of sleep will have a very adverse effect.

Effects on muscle gain.

Increasing muscle and strength often follows the principle of excess recovery, training and diet are important, but even if the training is in place, even if the nutrition is enough, there is not enough rest and sleep time, and the speed of recovery cannot keep up, it will lead to a decrease in your income from this training, and the next training will also be affected.

Long-term lack of sleep and the accumulation of fatigue can also lead to high cortisol levels in the body, which hinders muscle growth.

Sleep plays a very important role in people's physical health, promoting children's growth and development, delaying aging and ensuring quality of life.

1.Sleep can restore physical strength, sleep can eliminate the fatigue of the body, and various organs of the human body synthesize and produce the energy substances required by the human body during sleep. At the same time, the heart rate and blood pressure will decrease during the sleep phase, and the basal response rate will decrease, so that the physical strength can be well recovered.

2.A good night's sleep has a protective effect on the brain and at the same time restores energy. Those who get enough sleep are energetic, quick thinking, and work efficiently.

3.A good night's sleep can improve immunity, and sleep can enhance the body's ability to produce resistance, thereby enhancing people's immunity. 4.

Good sleep can promote children's growth and development, and children's growth and development are closely related to sleep. After birth, the brain of infants and young children continues to develop for a considerable period of time, a process that requires sleep, and the child's growth is accelerated during sleep, because the growth hormone in the plasma during sleep can be maintained at a high level for several hours in a row. 5.

Good sleep can delay aging, and healthy and long-lived elderly people have good sleep.

There are people in their lifetimes.

1 3 time is spent in sleep, and the quality of sleep, that is, how well the 1 3 lives directly affects the life journey of the other 2 3.

In a good state of sleep, a series of physiological and biochemical changes occur in the human body, which help to restore physical strength

Enhance immunity, which is conducive to defeating diseases and the body**;

A good night's sleep harmonizes the cerebral cortex and enhances the function of muscle fibers. The most active fibrous cells of the cerebral cortex and skeletal muscles, after a day of intense study or work, the metabolites increase a lot, and people will be drowsy, and the joints and muscles of the whole body will be sore. At this time, it is necessary to relax and relieve through sleep, and excrete its metabolites during sleep;

A good night's sleep can improve immunity and enhance the phagocytic ability of white blood cells. This provides a strong defense force for the body to resist the invasion of various diseases. Some people still have a red and swollen body before going to bed at night, and when they wake up the next morning, the swelling is gone, and the inflammation is gone, which is the reason;

A good night's sleep alters blood flow to the brain and liver. Studies have determined that when the human body is in the lying position, the blood flow of the brain and liver is 7 times that of the standing position. The increase of blood flow to the brain and liver is an effective guarantee for the nutrition of brain and liver cells.

1. Reduce the risk of cardiovascular disease.

If we have good sleep habits in our lives, then the risk of cardiovascular disease can also be effectively reduced. Because many indicators of the human body are closely related to staying up late, including endocrine, blood pressure, blood lipids, etc., if there are problems with sleep, then, the human blood pressure and other indicators will be higher than the health value, cardiovascular and cerebrovascular diseases are more likely to occur, but if you usually develop good sleep habits, then, for the prevention of cardiovascular and cerebrovascular diseases also has a significant effect.

2. Improve endocrine.

Good sleep habits have a significant effect on the stability of endocrine, if people usually stay up late, then, the human endocrine disorder will be disordered, endocrine conditions and people's ** and various organs of the body are related, so endocrine disorders will also lead to ** deterioration, and the function of various organs of the human body is reduced and other problems, so we must pay attention to the improvement of sleep habits in life, so as to be more conducive to the recovery of various functions of the body.

3. Prevention of Alzheimer's disease.

When we have enough sleep, the human brain can also be effectively restored, and when the brain function can function normally, Alzheimer's disease and other conditions can also be improved. Although the behavior of staying up late seems to only regulate the rest time of the human body, the improvement of the body's biological clock can easily affect the normal operation of various organs of the body, especially when the burden on the brain increases, health problems will also be seriously challenged.

1. Improve concentration and memory.

Lack of sleep can lead to tiredness, which makes it impossible to concentrate. Sleep deprivation disrupts the brain's ability to stay focused, which can seriously affect work and life. To improve concentration, it's important to get a good night's sleep.

When a person is sleep deprived, even the simplest things can be difficult to remember, which can lead to many embarrassing situations. During sleep, the brain is in a state of rest and recovery, a process that is also very important for improving and storing memory.

2. Reduce stress.

If you don't get enough sleep, your body starts to produce more stress hormones, which can make you feel stressed. Getting enough sleep can make you more relaxed and soothe your nerves. If you feel too stressed, you should sleep a little longer, which is good for relieving stress.

3. Maintain a healthy weight.

Although sleep doesn't directly help**, it can help with weight control. If you don't get enough sleep, you will increase hunger and crave high-calorie foods, which can lead to overeating, which is not good for **.

4. Keep your heart healthy.

Getting enough sleep allows the heart to rest and recover, which is good for heart health and reduces the chance of stroke or heart disease. And sleep deprivation increases the likelihood of high blood pressure, diabetes, and heart disease.

5. Improve exercise ability.

Lack of sleep can lead to fatigue and can also affect physical functioning. Getting enough sleep can help improve physical strength and reduce fatigue during exercise. And better energy, better stamina all contribute to improving athletic ability.