Tuesday, November 30, 2010

Exercise and Sleep they are connected

Work out hard. Sleep hard. Intense workouts and lack of sleep do not make good partners because while you’re sleeping, your body works to repair muscle stress that occurred during exercise. The harder you train, the more sleep and rest you need to recover; otherwise, you will fall victim to injury and overtraining.

Hit the hay before a workout. When strength training, you want to ensure that you have had at least six to eight hours of sleep the night before to ensure your muscles are well-rested and performing to their potential. Same is true when engaging in intense cardio training.

Don’t deprive yourself of sleep. Sleep deprivation can slow glucose metabolism, the energy source for the brain, by as much as 30 to 40 percent. Therefore, lack of sleep can not only affect your exercise performance and level of motivation, but it can also lead to potential accidents and injuries due to slower reaction time and reduced concentration.

Having problems falling asleep? Try an intense workout like a group cycling class, circuit training or a 30-minute interval training program on the treadmill or elliptical cross-trainer. The high intensity of the workout will cause your muscles to fatigue, sending dopamine, the hormone that helps you sleep, throughout your body.

Obesity and sleep are linked. Research has shown that people who sleep less than seven to nine hours a night are up to 75 percent more likely to be obese. It makes sense because studies have found that sleep deprivation increases levels of the hunger hormone (ghrelin) and decreases levels of the hormone that makes you feel full (leptin), ultimately slowing down your metabolism. For those who live in a constant tired state, the effect of little sleep often leads to overeating, lack of motivation to work out and weight gain.

See? Get those zzz’s!!!!

What does your consciencee tell you?

Ever get the feeling that you should be doing something other than what you are? Not just in the area of good vs. evil, but in your exercise and nutrition choices. Do you ever feel guilty about doing a half-hearted job on a project or neglecting your duty to family? Listen to your conscience. It's telling you that you're getting off track. It knows what you're capable of and where your priorities are. If you neglect those standards--if you get your priorities mixed up--your conscience is going to let you know about it. When you work, turn out a product that would make you proud--even if you think nobody notices. When you plan your day, make sure it agrees with the healthy direction you want to head. That'll keep that nagging inner voice from reminding you that "something is not quite right here." You may think no one is looking, but somebody is--you are.