For young people who exercise, we recommend sleeping time is 23: 00-7: 00, especially if the exerciser can't keep 8 hours of continuous sleep, it will destroy the training effect of the day and affect the strength of the next day. If this time can't be guaranteed due to other reasons in work and life, it can be shortened appropriately, but remember the truth of "Better get up early than stay up late". Because 23: 00-2: 00 is the most vigorous three hours of normal metabolism of human body, no matter how hard you exercise, how elegant your diet is, or even take medicine, if you can't guarantee to fall asleep within these three hours, the effect after your efforts will be greatly reduced.

Sleeping at night is not guaranteed, which is undoubtedly a headache for many bodybuilders, especially those who are engaged in strength training and expect muscle growth. Another effective solution is to take a nap for 30-60 minutes before training every day, which will also accumulate enough strength for your training, effectively accelerate the synthesis and repair of muscles trained the day before, and thus better prepare for new training.

Office workers and bodybuilders don't sound contradictory, but the difficulties are only understood by insiders. As you said, many people are physically and mentally exhausted after a hard day's work, and sometimes they are criticized by their bosses, bullied by colleagues and accused by customers. This is why some people choose to go home early after work, eat French fries and coke, watch TV and surf the Internet, or go to the streets and mountains to eat and drink. I think each of our bodybuilders is physically and psychologically stronger than them! I have seen many people rush to the gym after work to relax and relieve their fatigue and stress during the day with a positive attitude and way, which is undoubtedly a beautiful thing. However, it should be noted that because many office workers sit in front of computers all day, their metabolic rate has dropped to a very low value, so it is naturally inappropriate to do another high-intensity exercise at night, which is neither easy to get into the state nor easy to get hurt. Therefore, it is suggested that office workers who exercise at night must fully warm up before exercise, learn to relax and stretch themselves during the day to keep their bodies more active, and even practice yoga and pilates at noon, which will also help reduce muscle fatigue and fatigue.