Fitness: Three points rely on practice, seven points rely on eating, and ten points rely on rest

The importance of sleep to fitness

　　We all know the three elements of fitness: training, nutrition, rest

　　"Three points of practice, seven points of eating" should be familiar with it. Is that ten points full? I want to tell you another ten - rest

　　I believe everyone has heard this saying: muscles grow during rest. We lay a solid foundation for muscle growth through high-quality training and sufficient nutrition, and we also need to create a good resting environment and a high-quality growth space. The growth environment is decisive.

　　So. Quality sleep is changing It is especially important to be good at overall health and fitness effects. What we need to do is to create such an environment suitable for muscle growth. Try to calm down and listen carefully to the sound of muscle fiber repair

A sufficient and quality sleep will:

1. Help muscle recovery through the acceleration of muscle protein synthesis

　　　　　　　　2. Recover and maintain mental alertness (release the daily cumulative adenosine of the brain)

　　　　3. Secrete growth hormones in the body (60%-70% of the daily secretion of growth hormone occurs after you fall asleep, and then secrete points during deep sleep) Poor sleep quality will cause negative consequences, affecting human growth hormone levels.

　　4. Restore organs, bones and tissues, replenish immune cells, and allow the secreted growth hormone to be recycled in the body

　　5. You will be happier. In a happy mood. Energetic

Further reading:

What is excessive recovery? What makes you continue to be strong

　　How to recover after fitness training, without good rest and recovery is futile

　　Did you rest right? 5 errors in recovery after training

Inadequate/low-quality sleep will:

1. Weak the immune system

2. Insufficient energy will affect the training the next day, and high-quality and sufficient intensity will not be trained

3. Influence the blood sugar level in your blood concentration, they are likely to be raised, leading to the development of the pre-diabetic state

4. Slow down metabolism, and the fat loss effect will stagnate

5. It is easy to make people lazy during the day without working efficiency

6. Increase the desire for sweets

7. Make you moody, loose training motivation, or anything else

                                                                                                                                                                                                                   Recommendations from students:

1. Develop physical habits and body clocks, and try to pursue a good sleep of 8 hours

2. Some people are more excited after training, so if you have this situation, arrange strength training earlier or in the morning, and then arrange aerobic training in the evening if you lose fat.

3. Try to avoid caffeine-containing beverages such as coffee, cola, Red Bull, etc. 5-6 hours before going to bed. Students who take fat loss supplements remember to check the caffeine content contained in the supplements and do not over-intake.

4. Do not rely on sleeping pills for a long time. Sleeping pills are a symptom of sleep but not the root cause. You must find your own body. The problem lies.

　　5. If it is caused by life stress, it is recommended that you listen to some comfortable and stress-relieving music before going to bed, do some yoga meditation to relieve stress.

　　Summary: Getting enough and quality sleep will be as important as training and dietary nutrition. Without good rest, it means that your hard sweat may flow in vain and may be counterproductive.

Related recommendations

　What is active rest? Resting makes you stronger!

　　The real process of muscle growth is during rest

　　Muscle fatigue and muscle fatigue recovery methods