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.


 
 

 
Comprehensive-Airman-Fitness

CAF: Physical domain helps get Tbolts through holidays

The holidays are usually associated with parties, family gatherings, buying gifts, over indulgences in our favorite foods and stress. One way to enjoy the holidays and improve personal resilience is by strengthening the physica...
 
 
Courtesy photo

944th FW dietitian competes, walks talk

Courtesy photo Tech. Sgt. Grace Haecker, 944th Aeromedical Staging Squadron NCO in charge diet therapy/unit fitness program manager, poses in an annual fitness competition Sept. 13 at Luke Air Force Base. Haecker took first pla...
 
 

Street Beat

The 56th Security Forces Squadron handled the following incidents Nov. 10 through 16: Tickets Security forces responded to 10 moving violations and three nonmoving violations. Vehicle accidents: Security forces responded to two minor accidents. Emergency responses Nov. 11: Security forces was informed a 56th SFS military working dog collapsed while walking in a Veterans Day...
 

 

Street Beat

The 56th Security Forces Squadron handled the following incidents Oct. 27 through Nov. 3: Tickets Security forces issued citations for seven moving violations and five nonmoving violations. Traffic-related responses Security forces responded to two minor accidents and one major accident. Nonemergency responses Oct. 30: Security forces was informed of a possible assault in base housing....
 
 
Staff Sgt. Timothy Boyer

CES inspects base infrastructure

Staff Sgt. Timothy Boyer Staff Sgt. Steven Stein, 56th Civil Engineer Squadron electrical subject matter expert, points out a damaged water heater Oct. 24 to Senior Airman Sandham Challis, 56th CES structural subject matter exp...
 
 
coutesty-photo-2

Airman smoke free for two years

There’s a killer on the loose — tobacco. It entices many each day. More than 3,200 people smoke their first cigarette under the age of 18 each day, and about 2,100 youth and young adults become daily smokers, according to B...
 




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