Is it? You prefer to get up early to start your day with a workout, or reduce the stress of the day and Practice After work? Fitting in practice when you like are the best, especially with the many benefits that working can be, from the decline Risk of Colorectal Cancer to to extend your life. To enter the proposed 150 minutes of practice For a week it can also help reduce your risk of over 200 diseases.
But with the end of the day, those exercises can affect another important part of your health: sleep quality.
“Evening exercises – especially involving high levels of cardiovascular disorders – can distract later sleep, heart rate, and heart rate, thus impaired an important stage of the recovery process,” He said Elise Facer-children, the author of a new study leader that was published on April 15 at Natural communication.
Researchers of the study, from the University of Monash in Melbourne, Australia discovered that exercise within four hours before bedtime was connected to sleep later, get a little sleep and bad, and have a high heart rate and low Distinguish by heart rate (Time limitations between each heartbeat). Results were specifically pronounced for high evening exercises, such as Hiit (high -time training), football game, or long -term run.
Researchers looked at an international group of 14,689 people monitored for one year and resulted in a four million night of data. Participants wore a bodybuilder monitor (whoop) to record, sleep, and cardiovascular data.
The relationship between sleep and exercise
Old research It has been found that the practice improves sleep quality, and can help correct sleep problems if Lack of sleep. A Read from earlier this year He explained that exercise increases the production of melatonin, a hormone responsible for controlling sleep cycles, as well as helping you sleep faster.
Time Some research It shows that evening practice does not interfere with sleep at all, the authors of this study say that the old results were not final.
“These studies are based on the small size of the sample and laboratory settings, and rarely involved multiplication exercises that lead to high cardiovascular needs in the body, and question the external legitimacy of the results,” co -author Josh Leota said.
“The great exercise in the evening can keep the body in a state of caution, which is why public health guidelines previously advised against working very close to bedtime,” he added.
Sleep also plays an important role in helping you recover better not only for your next workout, but also prevent the risk of injury and improve exercise performance. Research on Sleeping with athletic performance has been found that poor quality sleep may be impaired muscle strength And tolerance, while increasing the risk of injury and preventing wound recovery.
Sleep poorly closed The aging of the brain rapidlyDecreased cognitive performance, poor mental health, and compressed immune system.
Researchers also observed the minimum heart rate differences between people who practiced near sleep, which is connected to Short lifeobesity, cardiovascular disease, inflammation, poor mental healthand poor immune health. They also discovered the evening executives had a high status Rest the heart rateWhich shows your heart you must work hard to push blood to your entire body – meaning it is not good. Higher heart rate is associated with The maximum weight of the body. High blood pressureand under body balanceAccording to The American heart party.
Leota said the results of the study suggested that if people were intended to improve sleep health, they could benefit from working at least four hours before bedtime.
Or, he said, “if the exercise within a four -hour sleep window, people can choose a shorter short exercise, such as a lightweight jog or swim, reduce sleep discomfort and allow the body to shrink.”
For more on equity:
- What's your vo2 max? The most important health metric probably don't know shows how right you are
- 4 Ways of Ensure your last practice character throughout the year
- Staying too much is dangerous even exercising can break. Here are 5 tips for moving more
- Here are how many proteins are You need to according to your practice routine
This story was previously shown Bahati.com
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