Is this scenario familiar? You find yourself up late at night working or unable to sleep for one reason or another. You finally lay down for the night, only to be awakened by a loud ringing alarm clock after only a few short hours of sleep. Immediately, you think of how tired you are, and the busy day that awaits your presence.
Is this scenario familiar? You find yourself up late at night working or unable to sleep for one reason or another. You finally lay down for the night, only to be awakened by a loud ringing alarm clock after only a few short hours of sleep. Immediately, you think of how tired you are, and the busy day that awaits your presence. You rush to make a silent promise to yourself that tonight you will get more rest, only to repeat the same process over and over again. Although maybe not to that extreme, many of us have put ourselves in that position of operating on minimal or insufficient amounts of rest. Making this practice the norm can sabotage your health, fitness program, performance, and active quality of life.
Rest and a good night’s sleep are designed to rebuild your body, after it’s daily tasks. For nervous or very busy people, power naps may be beneficial. My main point here is that if you feel sluggish, are operating on low energy, and or have not been getting enough sleep, now is the time to make adjustments to your schedule so you get rested immediately. Then going forward, make time to budget sleep and proper nutrition into your regimen to provide your body the rest and fuel it deserves, to keep up with the high demands in your life.
Sleep, rest, vitamins, and proper nutrition are so important to your good health and exercise programs. They not only provide you the rejuvenation, fuel, and mental focus necessary to start, sustain, and continue making lifestyle improvements, but are also vitally important for bodily growth and repair, which occur during rest or sleep. Typically 7 ½ - 9 ½ hours of sleep a night will provide adequate rest. Please give this one a try immediately and watch your energy, exercise program, productivity, personality, and quality of life improve!
While participating in your weight training program, it is also important to include proper rest periods to maximize fitness results. Recovery between workouts is based on the intensity of the workout and the fitness level of the participant. Generally 48 hours between workouts is an appropriate time to allow recovery for most. Resistance or weight training should result in a positive or anabolic building process, not a breaking down or catabolic process. Adequate recovery helps to prevent overtraining, strength plateaus, and promotes progressive improvements in muscular strength and endurance.
Recovery periods between sets are determined by the number of reps, activity and intensity of the exercise. Typically about 2-5 minutes is appropriate for maximal effort lifting or the equivalent of your one rep maximum. Rest periods of 20- 30 seconds for light loads are usually adequate for recovery and allow for continuous completion of quality sets of training. Moderate weight levels which normally fall in the 8 – 12 repetition range usually require about 30 – 120 seconds of rest between sets.
And finally, please always listen to your body. You have total control of making the decision to rest for longer periods between sets or workouts if necessary. Always lean on the side of caution when deciding if you need more rest.
Fitness friends you have officially been challenged by Your Personal Trainer to catch up on your sleep at night, and utilize recovery concepts in your fitness program, so you can feel great, and go out and enjoy life! You can do this!
Until next week please go out and make it a healthy and nutritious day! To get started on healthy nutrition products for weight loss, active energy, sports performance, and general wellness call Reggie @ Reggies Personal Training and Nutrition, (405) 613-0237, 104 E. Main Downtown, Shawnee. Ask about the 24 day challenge bundle that jumpstarts weight loss, improves health, gives you more energy, and helps tone you up!