What is resistance training?
Resistance training is any exercise that makes the muscles move against outward resistance to increase the tone, strength and mass of the muscles involved and endurance. This type of training includes pushups, barbell squats, and shoulder press, sit-ups, biceps curls.
Resistance Training Reduces Stress Hormones
Stress Hormones like cortisol are produced when the body undergoes stress. Stress affects sleep quality and can alter the sleep cycle, so the idea is to lower stress levels so that sleep can be improved. Resistance training can also improve sleep by tiring you out.
It Improves Other Body Functions Also Which Improves Sleep
According to research, physical exercises, which include lifting weights, can improve cardiovascular circulation. This means that the heart pumps blood better to all body parts, hence, improved blood pressure. Also, scientific studies prove that there is a link between resistance training and regulation of some vital parameters in the body like resting glucose metabolism and the basal metabolic rate: these parameters, as mentioned above, all contribute to stress reduction and better quality sleep.
Muscle Growth And Deep Sleep Goes Hand-in-Hand
According to a university study in China by Yanbo Chen and others, 10,125 Chinese students aged between 16 to 30 had their handgrip measured with a device before embarking on this experiment. In the experiment, sleep quality and duration were measured using a questionnaire. The results showed a positive correlation in both the male and female test subjects after adjusting for confounding factors. Men with shorter sleep duration (<6 hours) had weaker muscle strength than that of men who slept for 7-8 hours and over 8 hours in the final adjusted model.
The conclusion of the experiment is that good sleep quality is associated with greater muscle strength. In contrast, short sleep duration may be a risk factor for decreased muscle strength in university students. In turn, improving muscle strength through resistance training can also cause improved sleep quality.
In another research conducted by the Department of Biobehavioral Sciences, Teachers College, Columbia University, titled “High-intensity resistance training improves sleep quality and anxiety in individuals who screen positive for posttraumatic stress disorder: A randomized controlled feasibility trial,” twenty-two participants were randomized into the study. The results show that the resistance level of that group increased immensely because of their improved sleep quality.
How To Go About It?
Timing: Some people may find it difficult to sleep after a session of resistance training exercise done close to their sleep time.
‘When you exercise, your body releases endorphins. The endorphins are the excitation hormones. It is natural for you to feel excited after the workout, but you should learn to regulate it by placing your workout schedule a few hours to your bedtime. This winds down the brain’ –Dr. Charlene Gamaldo, the medical director of John Hopkins Center For Sleep at Howard County General Hospital.
Intensity: People often ask me; how much exercise must I do before I begin to experience this?
The truth is, you do not need to work out like someone who’s going to be competing for Mr. Olympia. All you need is just at least thirty minutes of exercise. Most people see an improvement in their sleep quality almost immediately. There is no need waiting form months to experience that change you desire.
It is recommended that you chose a particular resistance training type you like the most because it allows you to keep up with the routine. And it is essential to know that you don’t need to rush about a hundred pushups, you have to do the exercise routine slowly and steadily. This creates a much better result than when the sessions are rushed.
Diet: It is a general fact that late supper and especially heavy metals are bad for sleep. A light meal after exercise is good. The presence of food in the stomach makes the circulatory system prioritize pumping blood to the stomach and the gastrointestinal system, this causes blood flow to the head and other muscles to reduce temporarily, which then leads to drowsiness.
Conclusion: Since it is now a fact that resistance training improves sleep, a click on this link will set you in motion to having an improved sleep with items in stock here. Unlike the latex options, bands are entirely resistant to weather. And they wouldn’t dry out under direct sunlight also. However, you should perform workouts according to how you want it and not how a brand dictates.
