People who suffer from sleep issues may want to get off the treadmill and give the rest of the gym a chance. Resistance training — using equipment such as weight machines, free weights or cables — may be better at generating quality sleep as opposed to aerobic exercise. Experts say that resistance training results in post-workout fatigue and muscle recovery which can promote better sleep.
In addition, as a nice secondary benefit, better sleep is important for good cardiovascular health. It is increasingly recognised that getting enough sleep, particularly high quality sleep, is very important for health, including cardiovascular health.
How To Use Resistance Training To Improve Sleep
Resistance training that concentrates on exercise types, frequency, intensity, and the proper number of reps and sets that is intended to build muscular strength. However, traditional resistance training isn’t the only way to get a better night’s sleep. Exercise which improves muscular endurance. In addition, hypertrophy can give similar results.
Resistance training concentrates on building muscular endurance as opposed to pure strength. However, don’t let that fool you. Reformer, as well as megaformer Pilates, resistance band exercises, free weights, cable machines, particular kinds of High-Intensity Interval Training (HIIT) , and Barre, are all types of resistance training which will challenge you – big time!
If this sounds right up your alley, begin by including in two to three days of total body resistance training routines to begin getting a better night of rest. You’ll want to select the correct amount of resistance where you can do 12 to 15 reps with the last two or three of them feeling challenging. This will make sure that you are kept in the muscular endurance range.
Resistance Training Timing And Sleep
Do you know what is the best time of day to exercise for sleep? Well, the findings are quite inconclusive as it can be dependent on your natural circadian rhythm. If you’re naturally night owl, you would probably benefit from later evening workouts. But, if you’re an early bird, working out in the morning is your best bet to get to bed at a decent hour. What is the rule of thumb? Avoid any vigorous exercise at least 90 minutes before you go to bed.
Getting sufficient sleep is a very important part of being healthy and fit. If you aren’t getting the suggested seven to eight hours per night, your workouts, waistline, cognitive performance, mood as well as muscle growth potential can all be impacted.
Including strength training to your workouts is a phenomenal way to make sure you’re staying on top of your fitness and – in addition – meeting your sleep goals. If you need some additional guidance, motivation or – alternatively – some new inspiration, head on over to your favourite fitness app or personal trainer to check out all of our effective and fun strength workouts.
Contact Trifocus Fitness Academy
Do you want to learn more about resistance training? If you do then you need to do our Personal Training Diploma. Follow this link for more information.
