Lack of sleep means that fitness is ineffective. Sleep is the top priority in our daily life. If it is not enough, it will also affect people's mood, and then affect the exercise effect and the formation of fitness habits. From the outside to the inside, lack of sleep means that fitness is ineffective.

Lack of sleep equals no fitness effect. 1 Get enough sleep for 8 hours, and the fitness effect will be better.

Adequate sleep is indispensable to ensure good health. As long as you sleep less than an hour, your body will consume 100-200 kilocalories to maintain its function. Lack of sleep will also affect the mood, making people impatient, impatient and persistent, and the will to overcome difficulties will decline. These unhealthy mentality will often limit the normal exertion of exercise state, make bodybuilders feel anxious and discouraged, and affect the exercise effect and the formation of fitness habits.

For young people aged 18-35, it is suggested to sleep from 23: 00 to 7: 00, especially for gymnasts, if they can't keep 8 hours of continuous sleep, it will destroy the training effect of the day and affect their strength the next day. If this time cannot be guaranteed due to other reasons in work and life, it can be shortened appropriately, but remember the truth that "it is better to get up early than stay up late". Because 23: 00-2: 00 is the most vigorous three hours of normal metabolism, during which the secretion of "growth hormone" to promote muscle growth is extremely active, so ensuring sleep quality is a prelude to health.

The best interval between exercise and sleep is 4 hours.

It's really good to sweat after fitness, take a hot bath and go home and have a good sleep. But some people can't sleep after exercise. When they lie down, the shadow of their crazy movement runs at high speed in their brains ... they can't get rid of it.

Experts pointed out that "this is due to short-term insomnia caused by improper exercise. You don't need to take sleep drugs, you can adjust it by changing exercise time and exercise items. " There may be two reasons for insomnia after fitness: first, the interval between exercise and sleep is too short; Second, the amount of exercise and intensity is too great to sleep.

I suggest that gymnasts in this situation are very sensitive to the excitement of sports and 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, yoga and pilates, and don't exercise too much.

Lack of sleep equals ineffective fitness. 2 In what ways does fitness affect sleep?

1, fitness exercise is likely to affect the production of various hormones in the body.

Fitness exercise can produce a lot of endorphins, which are substances that can promote sleep.

2. Regular physical exercise can adjust the rhythm of biological cycle.

The so-called biological clock, this effect is as strong as the influence of light on sleep.

3. Exercise can raise body temperature.

Doing some light exercise before going to bed, such as brisk walking, can promote the temperature rise.

Walking will make you sweat, and then your body temperature will drop, so taking a hot bath before going to bed will make it easier for you to fall asleep.

Regular physical exercise can make people feel happy.

Helps to relieve stress, reduce wakefulness and relieve insomnia symptoms.

5. The influence of physical exercise on sleep is also related to the amount of physical exercise.

Fitness exercises below the medium level can make people feel slightly tired, speed up the time of falling asleep and deepen the depth of sleep.

How does fitness exercise improve sleep quality?

It is best to choose the time for fitness exercise at 4 ~ 5 pm or in the morning. It is not advisable to do strenuous exercise before going to bed. Excessive exercise before going to bed excites the brain, which is not conducive to improving sleep quality.

The way of fitness varies from person to person.

For example, swimming, walking at a medium speed, cycling, mountaineering, skipping rope and so on, but we must persevere.

Keep relaxed and happy when exercising.

For the average person, moderate physical exercise can promote the brain to secrete substances that inhibit excitement, promote deep sleep, and quickly relieve fatigue, thus making sleep enter a virtuous circle.

In addition, moderate exercise in the morning can also improve the quality of sleep.

65438+ 0 hours of stretching and walking every day can help you relieve many sleep problems.

Several studies on improving sleep by physical exercise show that physical exercise helps the elderly to fall asleep and maintain sleep.

The heart is one of the most important organs in our body. Its function is to promote blood flow, provide sufficient blood flow and nutrition for organs and tissues. Therefore, protecting the heart is particularly important. So how does fitness protect the heart? What should we pay attention to? Let me show you something about fitness and heart protection.

Exercise, keep fit and protect the heart.

1, press the auricular door to prevent tinnitus

There is an auricular door next to the auricular door, listening to the palace and listening to the point. They are three important acupoints.

Usually, you can press the left and right auricles with both hands and palms at the same time, so it is advisable to feel sore for 5 ~ 6 minutes.

The method has the effects of clearing away obstruction, promoting local blood circulation and nutrient metabolism, and is beneficial to preventing tinnitus and deafness.

When pressing the auricular point door, pat the back of the head with your hand to prevent headache and dizziness.

2. Press the upper jaw to promote digestion.

Rinse your mouth with clear water after eating, keep sitting, press the tip of your tongue against the upper jaw several times to increase saliva secretion, and then slowly swallow saliva.

This can not only promote digestive function, but also improve dysphagia caused by apoplexy sequelae.

Holding your breath is good for your health.

Find a quiet place to close your eyes at night, then take a deep breath with your nose and hold it, and then spit it out slowly. After resting for 2 minutes, repeat this action 5 ~ 6 times.

This is also a method of Chinese medicine, which can regulate human body function and improve breathing.

4. Keep your back warm and resist wind evil.

The back is one of the common parts where pathogenic wind and cold easily invade the body, so you must pay attention to keeping your back warm when it is cold.

When the back is stiff, tight, or even sore, it means that the back is cold.

Cupping can be done while adding clothes, and medicines such as safflower, homalomena rhizome, peach kernel and divaricate Saposhnikovia root can be wrapped in cloth and boiled in water. When the water temperature is suitable, the towel can be soaked and applied to the back.

5, chest expansion exercise to protect the heart and lungs

Fists clenched, both upper limbs extended outward and backward at the same time. Doing 15 times continuously is a process, which is repeated 3 ~ 4 times a day.

There is another way, open your palm, close your five fingers and rub it on your chest from both sides to make the rubbed part feel hot, which can not only protect the chest wall muscles, but also enhance the cardiopulmonary function.

Walking in the morning 1 hour has an amazing effect on relieving insomnia symptoms. People who exercise for at least 3.5 to 4 hours every morning are more likely to fall asleep.

Exercise less than 3 hours a week is of little help to sleep disorders.

People who exercise at night are less likely to fall asleep than those who exercise in the morning, and the greater the amount of exercise at night, the smaller the improvement; People who exercise less at night can improve their sleep.

In addition, doing some stretching exercises also helps to promote sleep. Although the effect is not great, it still has a certain effect.

Let the body calm down gradually after 2 ~ 3 hours of fitness exercise, and there should be no sleep disorder.

Tips for fitness before going to bed to help you fall asleep

1, massage Yongquan point

When you are lying under the covers, you can massage Yongquan point by yourself: put the foot center of one foot on the big toe of the other foot and rub it back and forth until the foot center is hot, and then change the other foot.

If you do this alternately, your brain will focus on your feet. After a long time, people will be tired, and they will want to fall asleep when they are sleepy. If it persists for a long time, it can also play a health care role.

Comb hair

Combing your hair before going to bed is beneficial to smooth blood vessels, enhance the nutritional supply of brain cells and delay brain aging. Combing hair before going to bed can improve sleep and improve sleep quality.

After a hard day's work, combing your hair can relax your nerves, eliminate fatigue and give your brain a good rest.

Comb your hair with horn comb, jade comb and wooden comb as far as possible, and the comb teeth should not be too sharp and dense; The carding strength should be moderate, neither too light nor too heavy; The carding speed should not be too fast or too slow.

Every time you comb, you should have a moderate speed and strength, and comb to the point. To do a full-head comb, it is best to do it three times a day, morning, noon and evening, each time 10 minute.

3. Moderate aerobic exercise

Appropriate fitness exercise refers to fitness exercise that makes you feel happy but not tired after fitness exercise. Do aerobic exercise for 30 minutes 6 hours before going to bed, and be careful not to exercise before going to bed.

It is best to walk for 30 minutes, then walk home slowly, and then soak your feet (back) with hot water, which can help you sleep.

People with poor physique are suitable for moderate fitness exercises, such as Tai Chi, Qigong and walking. People with good physique can do low-energy aerobic fitness exercises such as jogging and slow cycling to increase their vitality.

4, hot foot bath before going to bed

Soaking feet with hot water before going to bed can promote the vasodilation of feet and accelerate blood circulation. There are many acupoints in the foot, and the stimulation of hot water can play a good health care role, especially for people with insomnia and varicose veins in the foot.