Nowadays, many people have a heart that wants to exercise, but it is helpless from morning to night, and it is difficult to free up a complete period of time to exercise. Some people are worried that they are too excited to exercise at night and can't sleep, and there are even saying that exercising at night is equivalent to chronic suicide...
However, according to a study published in the Swiss scientific journal Sports Medicine, exercise at night not only does not impair sleep quality, but also increases the duration of deep sleep.
"Life Times" (search for "LT0385" in WeChat can be followed) combined with research interview experts to prescribe five "exercise prescriptions" that help health to meet the needs of different groups of people.
Experts interviewed
Lu Yifan, Professor of the Department of Sports Medicine, Beijing Sport University
Professor Gou Bo, School of Sports and Health Sciences, Xi'an University of Physical Education
Exercise at night to help sleep and carry hunger
Sports medicine , a top Swiss scientific journal of sports medicine , published a study that moderate exercise at night would not have a negative impact on sleep, and had a certain effect on improving sleep.
The researchers analyzed 11,717 literature and finally screened out 23 truly valuable papers, and a meta-analysis of their data concluded that moderate exercise such as endurance running or cycling before bedtime would not negatively affect sleep, but would increase the duration of deep sleep.
The researchers found that testers who exercised several nights in a row slept 21.2 percent of their sleep time in deep sleep; if they didn't exercise one night, deep sleep dropped to 19.9 percent.
What time is it most appropriate to exercise in the evening?
An experiment was conducted by Charles Stewart University in Australia and found that exercising for 30 minutes in the evening not only did not affect sleep, but also reduced hunger.
The researchers tested 11 participants 3 times to test their sleep and appetite status after exercise in the morning (6 to 7 a.m.), p.m. (2 to 4 a.m.), and evening (7 to 9 a.m.).
The researchers found that exercising at 7 to 9 o'clock at night not only had no adverse effect on sleep, but also had a lower concentration of ghrelin in the blood of the test subjects. The study also emphasized that short-term single exercise may not be associated with reduced hunger, but exercise at 7 to 9 o'clock in the evening did not impair sleep quality.
Exercise can counteract the damage of poor sleep
Exercise can not only enhance the quality of sleep, but also alleviate the negative impact of poor sleep on the body.
A study published in the British Journal of Sports Medicine suggests that weekly exercise of meeting or exceeding the recommended amount may offset the serious health hazards caused by poor sleep quality.
The findings show that people with the worst sleep quality and the least exercise are at the greatest risk of dying from heart disease, stroke and cancer. The researchers believe that there may be some correlation between the two activities.
To dig deeper into this issue, the researchers extracted health information from volunteers involved in the BIOBank study in the UK. They used the data to observe participants' normal weekly levels of physical activity.
WHO exercise guidelines suggest that the optimal amount of exercise per week is 150 minutes of moderate-intensity activity, or more than 75 minutes of intense physical activity. Depending on the intensity of physical activity, participants were divided into three groups: high-intensity, moderate-intensity, and low-intensity; the researchers then assessed their sleep quality based on sleep type, sleep duration, insomnia, snoring, and daytime sleepiness.
After 11 years of follow-up monitoring, people with no moderate physical activity and poor sleep were at a 57 percent higher risk of all-cause death than those who were more physically active and had higher sleep scores. And these people are at much higher risk of dying from various cardiovascular diseases, cancers, and lung cancers. Happily, for those who don't score high on sleep but score higher on physical activity, this risk has all but disappeared.
The researchers concluded: "Physical activity levels that meet or exceed WHO-recommended amounts of exercise may eliminate the harm caused by poor sleep quality." ”
The five-sheet exercise party is suitable for different groups of people
Long-term adherence to moderate exercise has a variety of benefits such as weight control, improving sleep, improving physical function, and prolonging life.
Strength exercises
Weight control
When it comes to weight loss, many people think that it is enough to move more, but it is not. Scientific weight loss, although exercise is preferred, but the key depends on how to move. Gou Bo said that strength training is the best way to lose weight.
Strength training strengthens muscles, muscularity, and the basal metabolic rate increases accordingly.
Basal metabolic rate refers to the minimum number of calories that a person needs to consume to maintain life in a static state, if a person's basal metabolic rate is 1000 kcal, then even if he does not move all day, he will consume 1000 kcal. Lifting weights, lifting barbells, etc. are all relatively simple strength training.
The American Heart Association recommends that healthy adults do strength training for 30 to 45 minutes at least twice a week.
Strength training can also be paired with some foods, which not only provides the necessary nutrition during exercise and helps the body recover, but also reduces the risk of muscle spasms. Gou Bo suggested that it is a good choice to eat some almonds, bananas, whole wheat bread, yogurt, apples and other foods before exercising.
Reminder: Strength training should also have a degree, the elderly and minors are not suitable for large amounts of exercise strength training.
Competitive movement
Slept soundly
Sleep is a protective mechanism of the cerebral cortex cells, that is, the nerves are "tired" and need to be converted to rest. The key to "stimulating" neural transformation is movement.
Lu Yifan said that suitable exercise can make people sleep more soundly, especially competitive sports, these exercises make people feel tired, and can make nerve excitement and inhibition process alternately, thus helping sleep.
Young adults can choose competitive ball sports such as football, basketball, volleyball and other physically demanding;
Middle-aged and elderly people can play tai chi, do broadcast gymnastics, etc.;
Children can participate in swimming, mountain climbing and other sports.
Reminder: exercise intensity should be grasped well, people with good physical strength can do about 2 hours of exercise every day; those with average physical strength can arrange 45 minutes.
Fragmented exercises
Strengthens the brain
Many people are busy with work and have no time to exercise, and most of them are inseparable from "sitting". The World Health Organization's Behavioral Risk Factors Study shows that sedentary habitation is one of the important causes of death and disability.
Gou Bo suggested that you may wish to make good use of the rest time after work, and try 5 to 7 minutes of fragmented exercise every day, which will make the body find "vitality". Such as push-ups, squats, leg lifts in situ, front lunges, etc. are all good choices, and each group of 1 to 2 groups is done 20 to 30 times.
These fragmented exercises can not only speed up blood circulation and improve cardiopulmonary function, but also stimulate the brain, which will be more efficient when put back into work.
Reminder: The first time to do these exercises and middle-aged and elderly people can come step by step, do not do 20 to 30 in one breath, so as to avoid overdose accidents.
aerobics
Brighten up the mood
A study by Florida State University and the University of Illinois at Urbana-Champaign showed that aerobic exercise can lift people's mood and help relieve mental stress, thereby defending health.
Restless walking: Strenuous exercise is easy to injure people, can be relieved by walking, along the way the scenery, the cicadas on the trees will make people feel comfortable, help release bad emotions.
Depressed can swim: in the water there will be a feeling of relief, relaxation and freedom, depressed emotions will "disappear with the waves".
Too much pressure to do yoga: the coordination between the stretching of the body and the breathing can make the body and mind fully stretched and relaxed.
Skillful exercises
Increase flexibility
Statistics show that falls have become the number one "killer" that causes the elderly to be disabled. To prevent falls, the ability to react, balance and coordinate is very important. Lu Yifan believes that some skillful exercises can not only achieve the purpose of improving physical fitness, but also play a role in improving the sense of balance, reaction level and coordination, so that the elderly can stay away from falling.
Practice reactions to ball movements
The ability to respond is the brain's response to external stimuli and the body's response to brain commands. Small ball movements are relatively weak in confrontation, but fast-paced, requiring a high degree of consistency between the hands and brains, and regular participation can improve the speed of reaction. Badminton and table tennis are good choices.
Dancing exercises balance and coordination
At present, the popular square dance, hands and feet "swaying" with the rhythm of music, is a comprehensive "interpretation" of balance and coordination. In addition, the same effect can be achieved by doing one-legged standing every day: when doing this action, there must be a support around it, and if you are unstable, you can help it to avoid falling.
You can also practice center of gravity shifting, first shifting the center of gravity to the left, returning to the upright after a while, and then shifting the center of gravity to the right, which is conducive to gait coordination and balance. ▲
Editor of this issue: Deng Yu This article is written by Shan Qiwen, a reporter of Life Times
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