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A balanced and rational diet, regular exercise, quality recovery after physical exertion is three basic principles, the observance of which allows to achieve high performance and results in sports. The loss of any fundamental level will instantly reduce to a minimum the level of care of the athlete effort, will make the training ineffective. One of the key elements of restorative processes is the time spent in sleep.
Studies have shown that sleep is not a passive condition in which stop working physiological functions, and represents a complex from a biochemical point of view, the process involving many systems in the human body. This causes many bodybuilders to a natural question about whether there is any benefit from sleep after a workout. To answer only after a complete analysis of what happens when the person is sleeping.
What is the structure of a dream?
To date, there are five main phases of sleep. The division is based on the indicators of activity of the brain, degree of freedom fixed from the eyeball and muscle tone.
- the First — slumber. Is a condition when a person is just starting to fall asleep. A characteristic feature of phases is that everything around is still felt and perceived.
- the Second shallow sleep. Occurs immediately after the first phase.
- the Third and fourth NREM sleep. Is the most important part of the whole dream. Both phases have a primary importance in the process of rest and recovery for each athlete.
- Fifth quick. Differs from the other phases. It is characterized by dreams, the appearance of erections in men.
During the night a person can pass each of the five phases several times. This explains the fact that people see in one night different dreams. A complete cycle going through all the phases takes about half an hour, so during the night cycles can be from four to six.
researchers found that interrupted REM sleep (fifth phase) has on human negative impact when it is high tide forces, feels weak. To feel good, deciding to rest after the next workout should be devoted to sleep, or about two hours, or not sleep more than 30-40 minutes.
Can I sleep after a workout day?
The desire to sleep, after the lesson, due to lack of sleep or carrying excessively heavy weights. Some athletes literally exhausted and fall asleep after squats or deadlift. When this is repeated regularly, the exhaustion becomes inevitable. Sleep after training is possible, but only when sleep is really necessary. Its duration should be no more than 40 minutes. Otherwise it is likely to violate the usual mode.
You should not start training then, if the night can not sleep. These classes not only unhelpful, but may even be harmful. Feeling overwhelmed due to lack of sleep, the athlete is better or sleep 30-40 minutes before class, or even to postpone the training to another day. Short sleep perfectly allows you to remove fatigue, it helps the driver during long journeys.
As you sleep the athlete?
After workouts is very important and useful to get some sleep, but to obtain full recovery of the athlete only after a night’s sleep. Classes bodybuilding and other sports disciplines, which helps to cope with insomnia, significantly increasing the time of slow sleep and fast sleep. However, if the power load is excessively high, it becomes difficult to fall asleep, so always deal only with a maximum weight not recommended.
Studies have shown that only a tenth of people seven hours to sleep, many have less than eight hours, which is the minimum daily requirement, especially for those who are experiencing significant physical exertion. Many scientists are of the opinion on time spent in sleep, for each individual. To decide how many hours is enough to feel fresh and rested, empirically. Go to sleep and Wake up several days in a row when you want. And if in the morning there is and vigor, and energy, so much time to sleep and required.
Sleep after a workout, but no more than forty minutes, preventing sleep has become a habit. This is because after loads required to compensate for protein losses, and during sleep, digestion slows down.
The priority must be that of the night sleep, accustoming your body to a certain mode, then no problem falling asleep and waking up will not arise. This will allow you to feel fresh, which has a positive impact on training and muscle growth.