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.


 
 

 

Center ‘brings it’ with stellar programs

The Luke Air Force base youth and teen centers offer a wide range of educationally enhanced programs, instructional classes, and events providing a safe and fun environment supervised by caring and well-trained staff. The center is also affiliated with the Boys & Girls Club of America and the 4-H Club, which provide various youth programs...
 
 

Street Beat

The 56th Security Forces Squadron handled the following incidents Feb. 16 through 22: Tickets Security forces issued citations for nine moving violations and one nonmoving violation. Traffic-related incidents Feb. 17: Security forces received a report of a civil arrest for DUI from Goodyear police involving an active-duty Airman. The Goodyear police initiated a traffic stop...
 
 

Street Beat

The 56th Security Forces squadron handled the following incidents Feb. 9 through 15: Tickets Security forces issued citations for seven moving violations and one nonmoving violation. Traffic-related incidents Feb. 12: Security forces responded to a report of a gate runner at North Gate involving a nonmilitary affiliated civilian. Security forces initiated a traffic stop, detained...
 

 

Street Beat

The 56th Security Forces Squadron handled the following incidents Feb. 2 through 8: Tickets Security forces issued citations for four moving violations and three nonmoving violations. Traffic-related incidents Feb. 2: Security forces responded to a report of a minor two-vehicle accident in base housing. Both vehicles sustained damage. There were no injuries. Feb. 3: Security forces...
 
 

Street Beat

The 56th Security Forces Squadron handled the following incidents Jan. 26 through Feb. 5: Tickets Security forces issued citations for 10 moving violations and one nonmoving violation. Traffic-related incidents Jan. 26: Security forces responded to a report from an individual of damage to private property in the base exchange parking lot after returning from the...
 
 

Street Beat

The 56th Security Forces Squadron handled the following incidents Jan. 19 through 25: Tickets Security forces issued citations for six moving violations and three nonmoving violations. Traffic-related incidents Jan 22: Security forces responded to a report of a weapon identified during a random vehicle inspection at North Gate outbound lane. The nonmilitary driver self-identified as...
 




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