Health & Safety

February 15, 2013

Sleep your way to better fitness

56th Fighter Wing Public Affairs

Many people exercise well over what is required. Some people become addicted to running, lifting weights, CrossFit or playing their favorite sport.
Although it is great to put extra effort into being fit, it is also important to properly rest muscles and get enough sleep.

Overtraining is bad and can cause a lot of problems, said Marlyn Shults, 56th Aerospace Medicine Squadron exercise physiologist.

“If you experience a decline in performance, if your times are getting slower or you aren’t able to lift as much, you may be overtraining,” she said.
“Injuries and insomnia are other warning signs.”

The cure is rest, Shults said.

“Without sleep the workout means nothing,” she said. “Sleep has to be planned and is as important as the workout itself.”

So, just how much sleep do you need?

According to an article in Runner’s World, Deena Kastor, the bronze medalist at the 2004 Olympic Marathon in Athens, sleeps 10 to 12 hours a day, a regimen that includes a long nap in the early afternoon.

“It’s different for everyone,” Shults said. “The more intense the workout, the longer the recovery needs to be. And, naps in the afternoon can boost energy and help with recovery when working out more than once a day.”

After an intense work out, it is critical to at least rest the muscle groups worked, Shults said.

“The recommended amount of rest needed after an intense workout is 24 to 48 hours,” she said. “Sometimes people run into problems when they exercise every day and rotate muscle groups. You have to be really smart to do that. Some people accidently work out muscle groups they don’t intend to, she said. So, they think they are resting a particular muscle group when they really aren’t.”

Planning workouts and setting goals is also important, Shults said.

“A lot of people walk into the gym without a plan and randomly choose which exercise to do next,” she said. “Those are usually the people that work really hard and don’t see the results they want.”

As with anything, balance is the key, Shults said. Sleep, food, and exercising are all equally important in meeting goals, and improving overall fitness and health.




All of this week's top headlines to your email every Friday.


 
 

 

Fly, fight & win! Luke plays unique role in AF mission

The mission of the Air Force is to fly, fight and win. The Air Force’s “motto,” as it was originally called, was adopted October 2010. Capt. Gregroy Bollrud of Hurlburt Field Florida, wrote, “It succinctly captures what our Air Force has been renowned for ever since its creation in 1947. Also, the specific choice of...
 
 

Wingman for life

“I look after my wingman. He looks after me. We work together. We fight together.” — Col. Gabby Gabriski, WWII ace Having a wingman has been an essential part of combat flying since the beginning. A wingman is able to watch your “6,” provide support and can offer a different perspective on a situation. These...
 

 
141119-F-HT977-165

Chiefs announced

Senior master sergeants selected for promotion to chief master sergeant at Luke Air Force Base posed in front of the static F-16 Fighting Falcon in front of the wing headquarters building. They are, from left, Kelbey Norton, 56...
 
 

Enlisted promotion system changes continue

WASHINGTON — This January, changes to the Weighted Airman Promotion System will continue with adjustments to the scoring model for promotions to technical sergeant and below, all designed to help ensure job performance is the most important factor when evaluating and identifying Airmen for promotion. The current WAPS enlisted performance report calculation model for technical...
 
 

News Briefs November 21, 2014

Kachina Gate closure The Kachina Gate will be closed to inbound traffic Dec. 8 through 19 for gas valve repair. Outbound traffic will not be affected. For more information, call 623-856-7051. Kids cooking class Kids Kamp Cooking Class is 4 to 6 p.m. for ages 8 to 12 and 7 to 9 p.m. for ages...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>


Directory powered by Business Directory Plugin