How to do aerobic exercise for better results

　　In order to give you a good night's sleep, the American Sleep Association proposes eight principles for improving sleep quality. Right now:

　　1. Sleep regularly; 2. Reduce stimulating factors: such as coffee , soft drinks and strong tea, etc.; 3. The bed should be comfortable: if sleep If the bed is too small, too soft, too hard or too cold, it will cause physical tension after falling asleep; 4. Don’t smoke before going to bed; 5. Drink moderately; 6. Put aside all anxiety before going to bed; 7. Don’t be too full or hungry before going to bed; 8. Participate in regular physical activity exercise。

　　Exercise can increase "deep sleep"”

　　Everyone has long known that the environment can improve sleep quality, so does exercise also have such an effect?

　　People who regularly participate in exercise fall asleep faster, sleep deeply, sleep longer, and feel less tired during the day than those who do not exercise. Australian sleep researcher Dr. John compared the sleep time of the running group (an average of 45 miles per week) and the inactive group, and found that the total slow-wave sleep time in the running group was 18% longer than that in the inactive group.

　　Therefore, a large number of research results support the "recovery theory", that is, slow-wave sleep helps restore the energy consumed the previous day. In layman's terms, because energy expenditure increases during exercise, it takes longer to recover during sleep. In this way, the total sleep time, especially the time of "deep sleep" will be extended.

　　It is best to exercise in the morning and afternoon

　　Some people may want to ask, at what time can I exercise best to promote sleep? However, a large number of scientific studies have shown that exercising in the morning and afternoon has a significant effect on improving sleep.

　　In addition to the period of exercise, what kind of exercise is also particular. For people with poor physical fitness, it is best to do Tai Chi, Qigong, walking and other gentle exercises in the morning to slowly wake up the body. For people with good physical fitness, they can engage in low-intensity aerobic exercise such as jogging and slow-speed cycling. Combination aerobic and anaerobic exercise to increase vitality is suitable for the afternoon. movement at this time heart rate It can be higher than in the morning. If combined with some anaerobic strength exercises, the body will consume 400-700 kcal of energy, feel moderately fatigued, and be able to have a good sleep at night.

　　right healthy For adults, good results can be achieved without exercising every day. Generally, regular aerobic exercise, such as walking, jogging, swimming, aerobic gymnastics or cycling, 3-5 times a week, 30-60 minutes each time, can greatly improve sleep.

　　Excessive exercise can reduce sleep quality

　　Warm reminder: Some patients with insomnia believe that a lot of exercise is a good medicine for treating insomnia - the more tired they are during the day, the more sound they will sleep at night. In addition, participating in competitive sports will keep people's spirits in a state of tension for a long time after the exercise, which can also easily lead to insomnia.

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