Health

Want a good night’s sleep? You’re better off going to the gym than running, study shows


A study shows that you should go to the gym rather than jogging if you want a good night’s sleep.

For sleep-deprived people, lifting weights or doing push-ups can provide 17 more minutes of sleep a night than jogging or cycling, the researchers found.

It is thought that minor tears in your muscles after strength training exercises may require more sleep to heal.

The study looked at 386 people who were overweight or obese, aged 35 to 70, were sedentary, and had relatively high blood pressure.

They were divided into four groups, with one group not exercising and another group spending three hours per week strength training on exercise machines.

The third group did three hours of weekly aerobics, running on a treadmill or using an exercise bike. The final group performed a combination of both types of exercise.

All study participants reported on the quality of their sleep, how long they slept, and how much time in bed actually slept.

Among study participants who didn’t sleep for at least seven hours when they started their exercise sessions, those who ran and cycled or used the treadmill got an average of 23 minutes of sleep each night.

But that number added up to 40 minutes of sleep for those who did endurance training.

One study found that you should exercise rather than jogging if you want a good night's sleep and can help you sleep 17 more minutes a night.

One study found that you should exercise rather than jogging if you want a good night's sleep and can help you sleep 17 more minutes a night.

One study found that you should exercise rather than jogging if you want a good night’s sleep and can help you sleep 17 more minutes a night.

People in the resistance exercise and combined exercise groups also spent more time sleeping in bed while those in the exercise group tended to leave three minutes earlier than those in the other groups. .

Sleep quality and sleep disturbance improved in all groups, including the non-exercise group.

Half an hour of hard work in the garden every week reduces the risk of premature death from FIFTH (and is as good as lifting weights)

One weekend gardening spot is as good for longevity as doing hundreds of push-ups, sit-ups or squats, research shows.

Experts found that 30 to 60 minutes of strength training a week cut premature death by as much as a fifth.

This may include lifting weights or using our bodyweight and resistance bands.

With the average adult doing 10 push-ups per minute, that would require at least 300 times per week.

But the researchers also found that the arduous gardening that involved digging and shoveling was also beneficial.

Keeping bones and muscles healthy during our senior years is crucial in preventing a host of diseases and possibly even slowing down the aging process.

The latest study was conducted by academics at Tohoku University in Japan, who reviewed more than a dozen international studies.

Results showed that doing 30-60 minutes of muscle-strengthening activity per week reduced the risk of death by up to 20%.

Such muscle-building activities can include squats, push-ups, and sit-ups, as well as digging and shoveling in the garden.

Tohoku University experts say the benefit is even greater when looking specifically at the risk of dying from heart disease, diabetes and cancer.

Lead researcher Angelique Brellenthin, from Iowa State University in the US, said that although aerobic activity is often recommended for people with stomach pain, there is little research on the effects of exercise. resistance to sleep.

She added: ‘While both aerobic and resistance exercise are important for overall health, our results suggest that resistance exercise may be better when it comes to improving health. health at night.

‘Therefore, if your sleep has become significantly worse over the last two stressful years, consider incorporating two or more sessions of resistance-strengthening exercises into your regular exercise routine. to improve the general health of your muscles and bones, as well as your sleep.’

The study, presented at the American Heart Association’s epidemiology and prevention conference in Chicago, asked runners and cyclists to do so at a moderate to vigorous intensity.

Those in the resistance group had an exercise machine set to their fitness level so that they lifted weights to the point of exhaustion.

Do three sets of eight to 16 reps on a resistance machine to work all the major muscle groups in one workout.

These include leg presses, chest presses, pull-downs, leg curls, leg stretches, biceps curls, triceps push-downs, shoulder presses, sit-ups, and lower back stretches.

After 12 months, sleep-deprived people in the strength training group saw their sleep improve by 40 minutes per night, compared with only about 17 minutes for those who performed both types of exercise.

Experts also suspect the muscles that are forced to exercise to grow and adapt to the release of hormones that help improve sleep.

People in the resistance group reported falling asleep 3 minutes earlier on average than people in the other groups.

The results showed that someone who went to bed for 8 hours spent 20 minutes less awake at night after doing endurance exercise.

This is based on the 4% improvement in awake time reported by the strength training group.

Sleep quality and sleep disturbances, such as waking to urinate or sleeping in a bed that was too warm, improved in all groups of people in the study, including the group that didn’t exercise.

The results are important because sleep deprivation, or poor quality sleep, has been found to increase the risk of high blood pressure, high cholesterol and hardening of the arteries.

Insufficient sleep has also been linked to weight gain, diabetes and inflammation, which can exacerbate the risk of stroke, heart attack or early death.

Source: | This article originally belonged to Dailymail.co.uk



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