1, the effect of lack of sleep on exercise
First of all, the recovery of body function is mainly in sleep. Without sleep, the body will be in a bad state, easily exhausted physically and mentally, and it is difficult to achieve a good state of exercise.
Secondly, muscle growth occurs outside of fitness. Strength training can destroy muscle fibers, and then make muscles recover and recover excessively through adequate nutrition and sleep, so as to achieve the purpose of increasing muscles. But in reality, many bodybuilders mainly focus on training, ignoring the importance of rest. Exhaustive training leads to muscle fiber injury. If you don't have a good rest, give your muscles time to recover and stay up late, which is undoubtedly a secondary injury to your body. How can such fitness be effective? The result can only be counterproductive.
Muscle fibers are damaged during training, and the work of repairing muscle fibers is carried out at rest. Insufficient sleep, insufficient body repair and insufficient muscle recovery. Lack of sleep will promote the body to secrete more cortisol. Cortisol is an important stress hormone and catabolic hormone, which has great influence on glucose metabolism. Will reduce protein's synthetic ability, break down muscles, and reduce the body's athletic ability. Cortisol secretion law: generally, the level is the lowest at 0: 00 -2: 00 in the morning, and then gradually increases with time. Under normal circumstances, the body can adjust the balance, but if you stay up late, it will keep cortisol at a high level when it should be lowered. In this way, the high release of cortisol will prolong the time to return to the best state.
2. Appropriate sleep time
Sleep for 8 hours, the fitness effect is better. Adequate sleep is indispensable to ensure good health. If you sleep less than an hour, your body will consume 100-200 kcal to maintain its function. Lack of sleep will also affect the mood, make people impatient, impatient and persistent, and reduce the will to overcome difficulties. These unhealthy mentality often limit the normal exertion of the exercise state, make the bodybuilders feel anxious and discouraged, and affect the exercise effect and the formation of fitness habits. If gymnasts can't keep 7-8 hours of continuous sleep, it will destroy the training effect of the day and affect the strength of the next day.
If you can't guarantee the sleep time due to other reasons in your work and life, you can shorten it appropriately, but remember that "I'd rather get up early than stay up late", because 23: 00-2: 00 is the most vigorous three hours of normal metabolism of human body and the period when the secretion of "growth hormone" promoting muscle growth is extremely active, so ensuring the sleep quality is a prelude to making your body healthy.
3. The interval between exercise and sleep is preferably 4 hours.
It's good to sweat after fitness, take a hot bath and go home and have a good sleep. However, some people can't sleep after exercise, which is due to short-term insomnia caused by improper exercise. You don't need to take sleep medicine, but you can adjust it by changing exercise time and events. There may be two reasons for insomnia after fitness: the interval between exercise and sleep is too short; First, the amount of exercise and intensity is too great, and I feel sore all over, making it difficult to fall asleep. Fitness athletes in this situation should adjust their plans and prepare to fall asleep about 4 hours after the end of fitness. For example, advance the fitness time to 3: 00 pm to 4: 00 pm, so that the excitement has almost subsided when you fall asleep at night 10. Don't choose particularly intense sports, such as spinning, because the explosive concert is too exciting. Try to choose aerobic exercise, brisk walking and yoga, and don't exercise excessively.
To sum up, exercise, diet and sleep are three important factors that affect the fitness effect. Exercise is consumption, and "destroying" eating is compensation; Sleep is to build and repair muscle tissue. Ensuring adequate sleep and excessive muscle recovery after fitness exercise is the premise for bodybuilders to obtain the best fitness effect and maintain the best physical and mental state, because the adjustment and construction of the body are carried out in sleep. Fitness people must ensure adequate sleep, so that the body always has enough rest time.