The brutal rock late night workout on the weekend shows it's not a bad time to lift. 1
9659004] Is the timing important?
That's difficult. Stan Dutton, C.P.T. and Trainer for personal training platform Ladder, explains that it really depends on the individual. Some people have to stop the exercise three or four hours before bed because they are too awake to sleep. Others may end up as a light shortly after training.
Choosing a particular night time does not have much of an impact on your training. If you have been awake for more than 17 hours, your performance will be similarly affected if you do so under the influence. The most important factors are the overall sleep and waking state.
"Exercising increases core temperature, increases epinephrine, and increases heart rate," Dutton said, "but research shows that exercising at any time of day actually leads to an improvement in sleep quality."
Adam Perlman, MD. MPH, FACP, an expert in Integrative Health and Well-being at Duke University, agrees. "In general, physical activity is good to help people sleep better," he said.
"Many people find that Moving too close to bedtime, often within an hour or two, falling asleep due to its time makes nature and impact on body temperature more difficult, "he said." Become an expert and experiment at different times of day and night, to see how that affects your sleep.
Is the type of training important?
If you're exercising a lot of cardio, you may be more stimulated and need extra time to relax, explains Amir Khastoo PT, DPT of Performance Therapy at the Providence Saint John's Health Center in Santa Monica, California.
"If you're planning a strong cardio-based workout, you may need to spend a little more time afterwards because increased levels of endorphins may make it difficult to fall asleep," he said. "In this case, try to give yourself a two-hour pillow from the end of the cardio workout to the time your head touches the pillow."
You can cut off some of that time if you have resistance work Afford . "On the other hand, you need less time in strength or strength training because you feel tired after an hour of fatigue and are ready to fall asleep within an hour of training," he added.
What should you eat late at night?
If you work out in the late hours, you will need a snack or a meal before and after exercise, even if it is extremely dark. "Generally, I tell my customers to eat exactly what they normally eat after training, unless they have not yet had dinner," said Dutton. Every meal should contain protein, carbohydrates and good fat from whole foods.
But it should stay light. "I would not recommend anything heavy at night, but a piece of salmon and broccoli or a protein bowl for plants work. Or yogurt with fresh fruit, "said Perlman. The exact amount and ratio depend on the person and their training, but many experts recommend a 3: 1 ratio of carbohydrates to protein.
Eat energy stores within 30 minutes of exercise to regain nutrients replenish and initiate the muscles recovery. "After a meal, you should allow at least 45 to 60 minutes before you can sleep. If you know you can not stay awake for 60 minutes after eating, reduce the serving size to avoid empty calories, "Khastoo said.
Are you going to gain weight?
" To be honest, One of my favorite myths I should break is the one about "eating at night makes you fat". There are even studies showing that people eating at night weigh less, "said Dutton.
Perlman agrees," There is concern that eating too soon before going to bed increases the risk of weight gain. " "These recommendations are based on little scientific evidence."
Eat what you normally eat for a meal after training every hour, which means lots of protein, carbohydrates, and some fat. "Time and again, science becomes show that overall, the quality and quantity of the food is far more important than the timing, "explained Dutton.
Can You Save? Sleep?
None Fall, says Dutton, where night work can be a problem, affecting your sleep, your health, your muscle repair, and your performance are detrimental Working together with clients, sleep always comes first.
"My only rule is that when they are physically exhausted and feel too tired to move safely, it is more important to skip the gym and rest. He said.
A good rule of thumb? Train only at night if you get at least six to seven hours of sleep afterwards.