Should You Train Before Bedtime?
A Japanese study found that if you exercise at night you will be less tired the next day. Apparently it increases testosterone levels.
Whether this is the case or not I'm not sure. However, I do know that in my own (and other peoples) experiences it depends on what type of exercise you do.
For those of you who have trained physically hard in the couple of hours before bed and then ingested the necessary food afterwards you may well have found it hard to drop off for a good nights sleep.
I know, in the past, this was the case for me.
Think about it. It stands to reason!
You perform hard physical training, get your body into an 'alive' state with blood pumping and sweat pouring, and then expect it to quickly shut down and allow you those precious eight hours sleep a night!
If this sounds like you, or you would simply like away to unwind before bed while improving internal health, then keep reading.
All that is required from you is an acceptance of a more holistic approach to exercise. Yes, physical training where you sweat and work hard certainly has its place, but a knowledge and application of other less movement based training protocols is of immense value if good health is your objective.
What type of exercise am I referring to? Well, for a start, one that calms and centres the mind and focuses on slow, relaxed, breathing.
If you desire (and need) more quality sleep then doing jumping jacks and "pumping iron" is not the answer!
Joking aside, here is an easy to access relaxation exercise you can use before bed to ensure you drift off into a restful slumber.
1. Lie on your back and focus on your breathing. Try and allow your mind to clear.
2. Establish your energy centre just below your belly button. Breathe into this point.
3. Focus on gentle full breathing.
4. If you find it hard to drift off due to worries, anger, sadness or any other emotion then try to focus on your energy NOT on the emotion.
5. Try to calm your energy down by addressing your breathing. If you focus on what is bothering you it only serves to bring more attention to it.
6. Tell yourself you will wake up energised.
7. Continue your gentle, unforced, relaxing breathing until you drift off.
Try this type of internal approach to getting better sleep each night for a week and feel the relaxing benefits for yourself!
(c) Tim Webb 2005
Tim Webb is a fitness instructor, Ju Jutsu instructor and competitor. He specialises in easily accessible deep breathing exercises that combine breath and mind together. His site http://www.BreathForSuccess.com offers a product that provides deep breathing exercises for invigorating yourself, relaxing, and highlights how your breath can be tied in with your goals to move you towards them in record time!
Exercise And Stress
"Stress is when you wake up screaming and you realize you haven't fallen asleep yet."Kim rolled over and reached for alarm that rang much too early.
Exercises You Probably Dont Do But Should!
This is going to be kinda short and sweet. .
The Importance Of An Active Lifestyle
Over the past 15 years or so, we have been told that a healthy lifestyle is important. Scientists recommend we should be accumulating on average 60 minutes of exercises a day in order to maintain healthy levels.
The Importance of Stretching Exercises
Muscles and connective tissues shorten over time and that results in less flexibility. If your muscles have gone some time without being used, they tend to become weaker and quite stiff.
Burn that Fat - The Most Efficient and Effective Exercise Yet Devised by Man!
Rebounding: Health and Fitness BenefitsAs quoted by NASA, rebounding is "the most efficient and effective exercise yet devised by man". It is an excellent, non-impact, aerobic excercise gained by bouncing on a mini-trampoline.
Benefit of Pilates
One of the main benefits of Pilates is it refreshes your physical and mental well-being. Pilates is a series of controlled movements that unite the body and mind and creates a direct connection to the muscles.
Exercise and Kids: The Difference between Training Children and Adults!
The greatest mistake a person can make when exercising with children is to treat them like little adults. Children are growing and developing rapidly.
Have a Detailed Exercise Plan Before Training
You would never build a house without a site plan, would you? You would never just pick up a hammer, some nails and start pounding away hoping your dream home will be built perfectly. Just like building a house, when you build your body up, you need a plan to adhere to and follow.
Recognize Your Motivation to Exercise
The positive effects of exercise have been documented and reported through every media outlet available. You can probably walk up to anyone on the street and ask them the positive benefits of exercise and they can most likely list them.
People Walking: How Some People Enjoy Their Exercise Walking
People walking regularly for exercise often walk for more than just that. They are those who have found their sweet spot in walking.
Why Do My Feet Hurt So Much When I Run?
If you are a seasoned runner you know the importance of a good running shoe. It can make the difference between a great running experience and potential injury.
Pilates: A Challenging and Motivating Exercise Regimen
Pilates is named after its creator Joseph Pilates. It is an exercise regimen that uses machines and special stretches.
The Science of Carbohydrate Loading
A valid connection between hypoglycemia, fatigue and premature termination of exercise been firmly established and therefore carbohydrate loading is a proven form of boosting running endurance in prolonged events lasting more than two hours in duration. While there are various methods of carbo-loading, the process basically involves consuming large quantities of carbohydrate-rich food in order to saturate the body's carbohydrate stores.
Integrating Core Stabilization into Your Workouts
Stabilization is a hot topic in the fitness industry over the past few years. But what is stabilization? Stabilization can be defined as the body's muscular systems ability to support (stabilize) the body during movement.
Thick Today Is Fat Tomorrow
As we twentysomethings get further along in our twenties, we may start to notice ourselves gaining weight. It sucks, because at one time you could eat whatever you wanted and now it's like someone shut off your metabolism.
Who Else Wants To Get In Shape in 35 Minutes?
Most of the physical fitness trainers, and coaches agree thatdoing some sort of resistance training, and cardio training, setsup a good foundation for all around fitness. What most peoplelike to do is alternate days.
Great Exercises To Tone & Tighten Your Butt
A question I am frequently asked by females is, "What is the best exercise I can do for my butt?" In my opinion, there is nothing better you can do for your butt than lunges. They target your glutes, hamstrings and quads, and can easily be modified for beginners to advanced exercisers.
Strategies for Alleviating the Boredom Associated with Exercise
Just about every expert in the ADD field will tell you that exercise is one of the best ADD management strategies there is. According to the book Delivered from Distraction:"When a person exercises, she sets in motion a cascade of events that her brain loves.
Arthritis Exercise - One Way to Relieve Pain & Stiffness in Your Joints (part 1)
Exercise can be very beneficial for arthritis sufferers, often relieving stiffness in joints, strengthening muscles thereby reducing stress on joints, keeping bone and cartilage tissue strong and healthy, and increasing flexibility. A recommended 30-minute minimum of daily activity is the norm.
Is Exercise Making You Feel Worse?
I'm sure you've heard the following statement over and overagain: exercise can help you to beat stress, or alleviateanxiety or boost a depressed mind. This is only true inpart.