.
City Living people job pressure, less free time, especially the young and middle-aged, in the face of rising utility and more household chores, learn to fend surgery. Although as the economy develops, more people to establish a strong sense of fitness, but time is indeed a problem, so some people on the evening at select fitness. In order to take care of such a schedule of fitness, and a lot of health club hours are extended until 23:00. However, in the evening a long time for fitness, whether it is conducive to health? Of sleep will have a negative impact?
Exercise to improve sleep, it is known to all the conclusions, but the exercise would not affect the sleep
Fitness simultaneously pay attention to time, intensity of exercise is also a key impact on sleep. The usual view is that the evening exercise intensity are not in favor of a larger exercise, but also have different opinion. For example there is a recent study found that 90 minutes at bedtime or 60 minutes to do one hour of moderate intensity exercise does not make it difficult to fall asleep, it would not reduce the quality of sleep. Many other studies have similar findings. USA University of South Carolina who specializes in observation of this problem researchers consider this: before going to bed can actually promote the sport of sleep, reduce anxiety, raise the body temperature. Japanese scholars were of the view that exercise before bed can promote sleep quality. His experiments confirmed that the sleep quality of people good or bad, rectal temperature and the body has a great relationship. The faster decline in rectal temperature, the more people easier access to the depth of sleep. Their study found that
Therefore, before going to bed sleep does not affect the Games can not be generalized, but also depending on the specific circumstances of each person, you would have before going to bed to do a long time to maintain the habit of exercise and does not affect your sleep, then did not need to change. Since each person has each person's work and rest habits, do not deliberately go to emulate the so-called "healthy" habits. However, if are ready to develop a fitness habit, or is strongly recommended that you make before going to bed to avoid strenuous exercise. Bluebird fitness club open until 23:00 every day and make it easier for busy daytime job fitness enthusiasts, but the general manager does not recommend it too late fitness for fitness only in the evening friends, and recommended them not to select too intense the exercise, select the best yoga, Qigong, walking and other aerobic sports so that their physical and mental are gradually quiet down, the transition to a state conducive to sleep.
City Living people job pressure, less free time, especially the young and middle-aged, in the face of rising utility and more household chores, learn to fend surgery. Although as the economy develops, more people to establish a strong sense of fitness, but time is indeed a problem, so some people on the evening at select fitness. In order to take care of such a schedule of fitness, and a lot of health club hours are extended until 23:00. However, in the evening a long time for fitness, whether it is conducive to health? Of sleep will have a negative impact?
Exercise to improve sleep, it is known to all the conclusions, but the exercise would not affect the sleep
Before going to bed
this question, academics have a different opinion. Exercise physiology experts, experts believe that the different stages of physical training on the effects of sleep different, afternoon and evening to carry out moderate physical exercise on sleep improvement is fairly obvious. Fitness appropriate for the evening whether people want the rest according to different habits, but regardless of a few fitness, sleep one hour before exercise should be stopped so as not to affect sleep. Experts explained that when people sleep in parasympathetic excited. Enter the human body needs a preparation period of sleep, exercise, when compared sympathetic excitement, it will take some time to quiet down gradually in order to enter the job status parasympathetic. But experts argue that health considerations ,21 - 23 point is the human body go to sleep the best time, because this time twelve meridians in the body are more important meridians - Sanjiao best time caring. From the Chinese medicine theory, Sanjiao corniculatus are North Korea's meridian, people go to sleep at this time, the most beneficial to the body's caring interest. So in order to fully rest well, if the job is not so busy, we should put as much as possible the timing of their sleep at 21 - 23:00 period.Fitness simultaneously pay attention to time, intensity of exercise is also a key impact on sleep. The usual view is that the evening exercise intensity are not in favor of a larger exercise, but also have different opinion. For example there is a recent study found that 90 minutes at bedtime or 60 minutes to do one hour of moderate intensity exercise does not make it difficult to fall asleep, it would not reduce the quality of sleep. Many other studies have similar findings. USA University of South Carolina who specializes in observation of this problem researchers consider this: before going to bed can actually promote the sport of sleep, reduce anxiety, raise the body temperature. Japanese scholars were of the view that exercise before bed can promote sleep quality. His experiments confirmed that the sleep quality of people good or bad, rectal temperature and the body has a great relationship. The faster decline in rectal temperature, the more people easier access to the depth of sleep. Their study found that
Before going to bed
to do some jogging like such as minor sports, could contribute to increased body temperature. When jogging slightly after the body when sweating ceased. At this time, body temperature started to decline. When the 30-40 minutes after sleep, people will be very easy to enter the deep sleep, thereby enhancing the sleep quality. However, the researchers also made it clear, the reality of the existence of individual differences, that is, not everyone can benefit from the exercise before going to bed.Therefore, before going to bed sleep does not affect the Games can not be generalized, but also depending on the specific circumstances of each person, you would have before going to bed to do a long time to maintain the habit of exercise and does not affect your sleep, then did not need to change. Since each person has each person's work and rest habits, do not deliberately go to emulate the so-called "healthy" habits. However, if are ready to develop a fitness habit, or is strongly recommended that you make before going to bed to avoid strenuous exercise. Bluebird fitness club open until 23:00 every day and make it easier for busy daytime job fitness enthusiasts, but the general manager does not recommend it too late fitness for fitness only in the evening friends, and recommended them not to select too intense the exercise, select the best yoga, Qigong, walking and other aerobic sports so that their physical and mental are gradually quiet down, the transition to a state conducive to sleep.
Take a bath with hot water
and as far as possible before going to bed, wash away the day's fatigue, tension, improve blood flow, smooth entry into the sleep, this helps to shorten the sleep time, and can reduce the shallow sleep time, sleep at faster access to deep sleep period. Long muscles are required to do more anaerobic exercise can be achieved, but also adequate intake of protein, because this is something to promote muscle growth, quality of sleep is also key for.
博文
没有评论:
发表评论