How long can you sleep after exercise? Now more and more people have joined the ranks of fitness. Although exercise is a good thing, there are also many precautions. So do you know how long you can sleep after exercise? Let's see how long you can sleep after exercise!
How long can you sleep after exercise 1 Everyone knows the necessity of regular fitness exercise, but in real life, there are many misunderstandings about fitness exercise. For example, it is not easy for many people to warm up before fitness exercise, or choose the wrong exercise because the time of fitness exercise is wrong. Another thing to remind everyone is that it is best not to fall asleep immediately after exercise. How long does it take to fall asleep after fitness exercise?
How long can I fall asleep after exercise?
Activity is different from exercise. Moderate exercise at night is beneficial to digestion, absorption and weight loss. But you can't fall asleep immediately after a lot of exercise. Because the blood circulation system accelerates after exercise, people are very excited, and falling asleep immediately will affect rest. Therefore, the correct approach should be to do exercise one hour after meals, and it is best to rest for two hours before going to bed after fitness exercise.
Sleeping in a cage will disrupt the law of work and rest, make people's brain biological clock disorder, and also have an impact on blood gas operation. It is recommended to prevent it.
Suggestion: It is suggested that it is not suitable to disturb the body clock, light food, low salt and low fat, prevent spicy and irritating cold food and high calorie food, pay attention to keep warm and rest, and prevent overwork.
1, the basic concept of aerobic exercise to lose weight
Aerobic exercise to lose weight refers to the exercise carried out by the body under the condition of sufficient co2 supply. It is characterized by low compressive strength, rhythm and long duration (about 15 minutes or more). The amount of exercise is at a moderate level or above the average level, that is, 75% ~ 85% of the maximum heart rate (220 years old).
2. Go to bed at least one hour after exercise.
Sleep quality science experts suggest that good sleep quality is a key component of a healthy lifestyle, and improving sleep can improve human and mental health. Treating insomnia according to aerobic exercise can reasonably prevent the side effects of drugs. Researchers also suggest that it is best not to allocate fitness time to one hour before going to bed. For people who have less free time, "an hour of exercise in the morning is more beneficial to the human body than an hour of sleep in bed".
Exercise for 30 minutes every other day to improve the quality of sleep for one hour.
This survey confirms that if people with insomnia do up-and-down aerobics for 30 minutes every other day, the average sleep time will increase by 1 hour after April. Moreover, a scientific study published by the British Institute of Sports Medicine shows that the actual effect of fitness exercise in helping sleep is related to the way of fitness exercise. The actual effect of flexibility training on improving sleep is not as good as aerobic exercise to lose weight. Authoritative experts believe that this may be related to aerobic exercise can raise body temperature and release the pressure of the whole body. In addition, proper fatigue caused by aerobic exercise to lose weight can also stimulate the body and make people enter a deeper level of sleep quality. Therefore, people who often suffer from insomnia can do fitness exercises such as hiking, running and cycling to improve their sleep quality in many ways.
How long can you sleep after exercise? Can I eat and sleep immediately after exercise?
1. Can I eat immediately after exercise?
After exercising at night, you will consume the dinner you ate at night, so everyone will feel hungry after exercising. So some people will eat at will after exercise at night to relieve their hunger.
When people are exercising, the whole body's blood will concentrate on supplying the needs of motor organs. Therefore, the blood supply of abdominal organs will be relatively reduced, and gastrointestinal peristalsis and secretion of digestive glands will be temporarily weakened. So don't eat immediately after exercise, especially after strenuous exercise. Drink a few mouthfuls of salt and warm water, rest for about half an hour, and then go to eat, so it is not easy to get sick.
2. Dietary principles after exercise
Diet choice after exercise is relatively simple, so we should remember a key point-"the principle of alkali method". Avoid big fish and big meat after exercise, because rich protein fat and other substances metabolize to produce a large number of acidic substances, which makes the blood develop to acidity, which is not conducive to eliminating fatigue after exercise.
3. Can I sleep immediately after exercise?
It is best not to go to bed immediately after exercise, but moderate exercise at night can make our body more refreshing. After a long time, we will find that people's sleep quality will be improved, the time to fall asleep will be shorter, and sleep will be deeper. Sleep quality will also affect our mood and work efficiency the next day. Make our mood more comfortable and our brains more flexible. It will also make our bodies healthier and more energetic.
Choose the appropriate exercise time and intensity. The amount of exercise and the duration of activities vary from person to person. Everyone should choose the appropriate time and intensity for exercise according to their physical condition. Otherwise, it will not only fail to help you sleep, but also make your body more tired.
Never eat anything after exercise.
1, juice
You may think that fruit juice should be the best, especially freshly squeezed, so nutritious. Actually, it's not. Imagine, if you squeeze juice, you either put a few sweet oranges in the juicer or three or four different fruits. The result is a monster-grade drink with a high sugar content. Here is a great fruit juice substitute for everyone to choose from. The method is simple: mix almonds with skim milk and put it in the juicer to make a cup of almond milk. Or a simpler way is to choose a cup of green tea.
2. Salty snacks
Eating food with high salt content after exercise will cause imbalance in the body. The body that has just finished sweating actually needs electrolytes-intake from salt. But once overcorrected, eat too much salt, the body will become bloated. These extra salts are like a floodgate, preventing your body from taking away any extra water.
Step 3: vegetables
Surprised to see vegetables on the list, although vegetables can provide you with enough healthy nutrition. However, the body after exercise doesn't need them for the time being. Compared with these nutrients, the body needs food that can be directly converted into energy.
What should I eat more after exercise?
1, supplement liquid food after exercise
If juice, porridge, soup, and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce, cucumbers). These liquid foods contain a lot of water and vitamins, which help the body to be replenished quickly.
2. Potash-containing foods and vitamins
Potatoes, bananas, oranges, orange juice and raisins are rich in potassium and vitamins B and C, which are helpful to deal with the accumulated metabolites in the human body as soon as possible, so eating foods rich in vitamins B and C can eliminate fatigue.
3. Foods containing high protein
People will feel tired if they eat too many calories, so they should eat more tofu, lean meat, fish and eggs rich in protein. Of course, we should not blindly supplement protein. Don't just eat meat without other foods, which will only backfire.
4, containing alkaline food
Eat more alkaline foods, such as fresh vegetables, fruits, bean products, milk and animal livers rich in protein and vitamins. After being digested and absorbed by the human body, these foods can quickly reduce the acidity of blood, and the neutralization balance can reach weak alkalinity, thus eliminating fatigue.