The Importance of Sleeping Well for Those Who Train!

The importance of sleeping well is often neglected. It is during sleep that the adaptations to the training are given and without this there are no results.

The Importance of Sleeping Well for Those Who Train!

If there is aspect that is neglected these days it is sleep . For the most diverse reasons, it is sometimes difficult to have a good sleep routine, either because of difficulty in falling asleep or even by waking up several times at night. All this will have an impact on the number of hours of rest, with harmful consequences for health. Sometimes it is neglected the  importance of sleeping well for those who train, since it is during the rest that the adaptations to the training are given, and without this there is no training routine that produces effects.

Remember that results are not achieved in the gym. This represents only the stimulus for your goal, whether it is increasing muscle mass or losing fat mass . Since physical exercise is the stimulus, and fuel is the fuel, rest represents the recovery period in which its results will consolidate.

THE IMPORTANCE OF SLEEPING WELL: FACTS TO KNOW

1. SLEEP AND MUSCLE MASS

Sleep is essential for organic, cellular and systemic functions in the body. The lack thereof has negative consequences for health, namely in the process of regulating glucose, blood pressure, cognitive process and hormonal regulation.

Within the hormonal changes, the most evident is the increase in cortisol production and the reduction of testosterone. The consequences will be the reduction of protein synthesis and the increase of protein degradation, a process known as muscle catabolism, leading to a loss of muscle mass and also decreasing the post-workout recovery process.

In addition to these facts, the risk of injury and certain conditions associated with muscular atrophy, such as sarcopenia , which is the process of loss of muscle mass associated with advancing age , is also increased .

2. SLEEP AND METABOLISM

Changes in glucose metabolism and endocrine functions, a result of partial sleep deprivation, may result in altered carbohydrate metabolism , appetite, and protein synthesis, the latter discussed earlier.

As a consequence of the change in glucose metabolism, the likelihood of type 2 diabetes increases exponentially . Studies have shown that lack of sleep will cause insulin resistance, a precursor to diabetes. The role of insulin is to help the body use glucose as a source of energy, and when there is insulin resistance, the direct consequence is the increase in blood sugar levels.

3. SLEEP AND RECOVERY

The importance of sleeping well is not restricted only to metabolic changes, but also to changes in the functioning pattern of the Central Nervous System (CNS), acting as a “battery charge”.

If the Central Nervous System does not recover during a good night’s sleep, this will have negative consequences on the muscle recovery process, thereby reducing the capacity of muscle contraction and reaction time, making the body slower, weaker and less coordinated .

It is during sleep that changes occur in the body, being essential that this is suitable for the adaptations to the training. The endocrine system is strongly active during sleep, and it is during rest that this system secretes the highest amounts of growth hormone and testosterone that will be responsible for increasing protein synthesis (increased muscle mass).

Do you want to maximize your results? Eat well, train properly and get enough rest!

Gallery

The Joy of Sleeping

The Joy of Sleeping

Source: blog.seattlepi.com

C360_2013-03-01-16-29-18_org.jpg

C360_2013-03-01-16-29-18_org.jpg

Source: www.raeallen.net

Safety Training Should Address Importance of Promoting …

Safety Training Should Address Importance of Promoting ...

Source: hrdailyadvisor.blr.com

“The Teen Brain: A Work in Progress”

“The Teen Brain: A Work in Progress”

Source: slideplayer.com

Sleep Routine Tips for the Autumn and Winter

Sleep Routine Tips for the Autumn and Winter

Source: www.lullabymilk.com

Amtrak Superliner Roomette. Good Amtrak Superliner …

Amtrak Superliner Roomette. Good Amtrak Superliner ...

Source: thisnext.us

Bad sleeping habits affect grades, ability to absorb …

Bad sleeping habits affect grades, ability to absorb ...

Source: www.kstatecollegian.com

5 Baby Sleep Easy Solution Tips That Will Help You Get …

5 Baby Sleep Easy Solution Tips That Will Help You Get ...

Source: www.themilitarywifeandmom.com

25+ Best Memes About Endorphins

25+ Best Memes About Endorphins

Source: me.me

Kindergarten Health Worksheets For Strong Bones …

Kindergarten Health Worksheets For Strong Bones ...

Source: www.littlesalebirdy.com

Amtrak Superliner Roomette. Good Amtrak Superliner …

Amtrak Superliner Roomette. Good Amtrak Superliner ...

Source: thisnext.us

Night Train – An Unmissable Japanese Sleeping Experience

Night Train – An Unmissable Japanese Sleeping Experience

Source: unmissablejapan.com

Sleep Seafarer’s Health : Risk Factors

Sleep Seafarer’s Health : Risk Factors

Source: slideplayer.com

How Better Sleep Leads To Faster Weight Loss – Healthy …

How Better Sleep Leads To Faster Weight Loss – Healthy ...

Source: www.healthydietbase.com

Pod Train Inspired by those Japanese capsule hotels, the …

Pod Train Inspired by those Japanese capsule hotels, the ...

Source: www.pinterest.com

Gro-Clock Review

Gro-Clock Review

Source: theglammummy.com

Ferber method | Quotes that I love | Pinterest

Ferber method | Quotes that I love | Pinterest

Source: www.pinterest.com

Sleep Well During Half Marathon Training

Sleep Well During Half Marathon Training

Source: naptimeismytime.com

Tilpasset opplæring Inger Langseth PLU

Tilpasset opplæring Inger Langseth PLU

Source: slideplayer.no

49 famous Sleep Quotes Images, Pictures, Snap, photos

49 famous Sleep Quotes Images, Pictures, Snap, photos

Source: picsmine.com