Sleep and muscle growth? Simplyshredded is divided into three elements: adequate training, adequate nutrition and adequate sleep. These three elements are a link and are indispensable. Generally speaking, adequate sleep is indispensable to promote good health. Lack of sleep can also affect mood, make people fidgety and lack patience and willpower. These situations often limit the normal progress of sports. Exercisers feel anxious and discouraged, which will affect the exercise effect and the formation of fitness habits, especially for exercisers. If they can't have a good sleep quality, the training effect of the next day will be destroyed, and their strength and sports performance will be affected. It is a habit that everyone should engage in, because 23:00-2:00 is the most vigorous three hours of normal metabolism, which also promotes muscle growth.
Hormones in the human body can promote muscle growth. Generally, at night 1 1 to 12, the hormone secretion of human body enters the peak period, which is also the best period for human growth and self-repair. If you often stay up late, it will inevitably affect the self-recovery process of muscles and fail to achieve the effect of fitness. Staying up late will also reduce your immunity, memory, vision, skin damage and mental fatigue.
If it is short-term insomnia caused by exercise, it can be adjusted by changing the time and items of exercise. Generally speaking, there may be two reasons for insomnia after fitness: one is that the interval between exercise and sleep is too short, and the other is that the amount and intensity of exercise are too great, which leads to difficulty in sleeping. If this happens, it shows that gymnasts are sensitive to motor nerves, so they should adjust their fitness plan and prepare to fall asleep about 4 hours after fitness. For example, they should advance their fitness time to 5 pm to 6 pm, so that when they fall asleep around 10, the excitement will almost fade. Don't choose particularly intense sports, such as riding a flywheel and aerobic boxing. You can choose yoga and Pilates.
Don't choose strenuous aerobic exercise? Muscle fibers will be damaged during core competence training. When damaged, the muscle cells connected around will repair the muscle cells, and the repaired parts will be stronger than before. Therefore, muscle fibers are damaged during training, and the work of repairing muscle fibers will be carried out at rest. When we rest, the immune system will repair the body damaged during the day. If you don't get enough sleep, your body won't get enough repair. At the same time, insufficient muscle recovery may affect your performance and training time in the next training. Lack of sleep will prompt the body to secrete more cortisol, thus delaying muscle shaping and destroying body tissues.
In short, excessive muscle recovery after exercise is the premise for bodybuilders to obtain the best fitness effect and maintain the best physical and mental state. Because the adjustment and growth of body muscle groups are carried out during sleep, it is necessary to have enough sleep and good sleep quality to make muscles healthier and healthier.