A 2022 study presented at the American Heart Association Health Conference revealed that strength and resistance training is not only more effective than aerobic and aerobic exercise, but it also allows you to sleep faster. rice field.
The study, led by Angelique Brellenthin, an assistant professor of kinematics at Iowa State University, enrolled 386 adults in four groups and randomly assigned them to a 12-month exercise course. One group received only strength training, the other group received pure aerobic exercise, and the third group was given two combinations. There was no exercise in the fourth group.
One year later, people in the resistance group got an average of 40 minutes of additional sleep compared to when the study started, while people in the aerobic group got only 23 minutes of additional sleep. .. The combined group, on the other hand, achieved just 17 minutes more. Sleep quality and sleep disorders improved in all groups, but sleep onset latency (that is, the time it took for a person to fall asleep) improved only in the strength-trained group and decreased by 3 minutes. did. “Both aerobic and resistance exercises are important for overall health, but our results suggest that resistance exercises may be better when it comes to improving sleep at night. “Masu,” says Brerentin. “Resistance exercises have significantly improved sleep time and efficiency. This is an important indicator of sleep quality that reflects how well a person falls asleep and stays asleep all night.”
People’s sleep is rarely disturbed as much as in the last two years. A study published in the journal Sleep Medicine in January 2021 found an increase in the number of people suffering from clinical insomnia (ie, insomnia three nights a week for more than three months) during peak Covid pandemics. Revealed. Hypnotic prescriptions also increased by 37% and 14%. It is now estimated that at some point in adult life, 30-35 percent of people suffer from insomnia.
This time, according to another study conducted by King’s College London and Ipsosmori from 2020, 63% believed that the quality and quantity of sleep had deteriorated since the pandemic began.
Therefore, if your sleep quality has deteriorated significantly lately, it is advisable to introduce some resistance exercise training sessions into your regular routine. Not only is it good for your bones and muscle health, but you will notice the difference when it comes to nodding at night.
Dr. Verena Senn is a neurobiologist and sleep expert at EmmaSleep. “Getting the right amount and quality of sleep is a very important part of staying active,” she says. “According to her study, as part of a healthy lifestyle, elite athletes need more sleep than non-athletes, they fully recover from physical activity, and regular exercise significantly improves sleep. To do.”
That is certainly true in my experience. A few years ago, when I was tired and chunky, I embarked on a 12-week personal training program at a local gym, which was a revelation. Not only did I lose weight, get in shape, and actually discover that I had a chin line, but I also had more energy during the day, and decisively, I slept better than many years ago. I found out.
And the best bit? No aerobic exercise was included.
..
