Should I take a nap after exercise or training? Tell you these skills and advantages and disadvantages once! Is it normal to be tired after exercise? Generally speaking, it is normal for the body to feel tired after strenuous or long-term exercise training, but if it is some light exercise, such as leisurely walking, it will not make you feel tired, but this state is different for everyone. The energy after exercise depends on many factors, including fitness status, diet content, hydration degree, exercise training type, duration intensity and exercise frequency, and whether you got enough sleep the night before, which will also affect it.
Generally speaking, it is normal for the body to feel tired after strenuous or long-term exercise training. It is the natural reaction of human body to sleep after exercise training. This is because during exercise, our muscle tissue will contract repeatedly with adenosine triphosphate (ATP). With the extension of training time, the concentration of ATP will gradually decrease. At this time, it will reduce the function of muscles and lead to muscle fatigue. In addition, the central nervous system will also have some reactions. During exercise, our central nervous system sends signals to our muscle tissues repeatedly. However, the longer the training time, the less and less charge is released. In addition, exercise will increase the increase of various nerves and transmitters, including dopamine and serotonin, also known as serotonin. The changes of these neurotransmitters will reduce the capacity of central nervous system muscles, which will lead to central nervous system fatigue. Finally, your body will tell you that it's time for a nap.
Advantages and disadvantages of taking a nap after exercise;
1. Muscle recovery:
Taking a nap after exercise is helpful for muscle recovery. When our body is sleeping, the pituitary gland of the brain will release growth hormone, and the damaged muscle tissue needs this hormone to repair and build. This is very important for muscle growth, sports performance and the result of physical activity.
2. Improve the quality of sleep:
As we all know, lack of sleep will hinder the growth and recovery of muscles, at the same time, it will also slow down the cognitive function of human body and reduce the immune system of human body, leading to poor performance in sports training. So taking a nap can alleviate the impact of lack of sleep.
3. Reduce physical fatigue:
Feeling tired after exercise training is a phenomenon of muscle fatigue, but a short nap can promote muscle recovery, reduce fatigue, and let the rest of the day be handled in a more relaxed way.
4. Increase mental attention:
In addition to the above three points, taking a nap after exercise training can also increase the neural response and attention of the brain. If you are an early exerciser, taking a nap can help your body reduce fatigue.
What are the advantages and disadvantages of taking a nap after exercise? Disadvantages of taking a nap after exercise
1. Poor sleep quality:
The process of exercise training will increase endorphins and body temperature. The physical changes brought by these exercises can keep your brain and body awake, which is why some people suggest not to train before going to bed. So it is difficult to get a good sleep quality if you want to take a nap after training.
2. Easy to get dizzy:
If you sleep for a long time, you are likely to enter a deep sleep stage. Therefore, when you wake up after a nap, your brain is prone to feel groggy. This groggy feeling, also called sleep inertia, means that your brain has not been awake for a while after you wake up. During this time, your short-term memory, calculation and cognitive ability will be weakened simultaneously, which may last for about 30 minutes.
3. Affect night sleep:
Although we mentioned that taking a nap can reduce the lack of sleep in Xiaohui's benefits, in fact, taking a nap sometimes affects our sleep state at night, making you unable to fall asleep smoothly at normal sleep time at night; In addition, if you have sleep disorder, taking a nap during the day may aggravate the symptoms, so please be sure to consult your professional doctor.
How long should I take a nap? After talking about the advantages and disadvantages of taking a nap, if you really want to take a nap after exercise training, it is best to avoid taking a nap for more than 30-60 minutes, because this time is easy to introduce the sleep state into the deep sleep area, and there will be problems of sleep inertia. Therefore, it is recommended to take a nap within 20 minutes. If you feel tired after exercise training at night, you might as well go to bed early, as long as you make sure to supplement the right amount of water and eat a supplementary meal first.
If you really want to take a nap after exercise training, it is best to avoid taking a nap for more than 30-60 minutes. Conclusion After a long period of high-intensity exercise training, our bodies often feel tired. Normally, this phenomenon is due to the energy consumption of our muscles. At the same time, the central nervous system loses its ability to maintain muscle tissue, leading to muscle fatigue and brain fatigue. Therefore, a simple 20-minute nap is helpful to the recovery of muscles and central nervous system, but don't sleep too much, otherwise it will affect your normal sleep time.
Reference //draxe, mensjournal
Editor//David