According to a survey by the American Sleep Association, people who exercise regularly fall asleep faster, sleep deeper, sleep longer and are less tired during the day than those who don't exercise. Dr. John, an Australian sleep research expert, compared the sleep time between the running group (45 miles per week on average) and the non-exercise group, and found that the total slow-wave sleep time of the running group was more than that of the non-exercise group 18%. Similar research results also show that the sleep quality of elderly men and women who often participate in sports is significantly higher than that of the inactive group, which is characterized by long sleep time and short sleep time.

Therefore, a large number of research results support the "body recovery theory", that is, slow-wave sleep helps to recover the energy consumed the day before. Generally speaking, due to the increase of energy consumption during exercise, it takes longer to recover during sleep. In this way, the total sleep time, especially the "deep sleep" time will be extended. It is best to exercise in the morning and afternoon.

Exercise at 4-6 pm and 8- 10 pm in a day is the best! Eat something nutritious within 30-90 minutes after exercise, such as yogurt and bread!

Because the body needs protein very much after exercise, such exercise can not only strengthen the body, but also

Can enhance resistance!