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.


 
 

 
Tech. Sgt. Timothy Boyer

Construction plan supports F-35 program

Tech. Sgt. Timothy Boyer An Australian F-35 Lightning II joint strike fighter prepares to launch Aug. 25 at Luke Air Force Base. Luke is scheduled to have 144 F-35s by 2024 with 11 countries training pilots and maintainers here...
 
 
frana_g

The Psychology of Leadership

Lt. Col. Gregory Frana When given the opportunity to lead, how do great leaders ensure people want to follow them? In the military it is sometimes the case that followers simply have to follow, but what makes people “want” ...
 
 

Refuse to fear change

Are you afraid of change? Most people are. Every day we experience change in our lives, and we certainly can’t hide from it. We learn and grow from changes; that’s what makes the world go around. With all of the Air Force and day-to-day life changes, learning to deal with change must be one of...
 

 
3_150818-F-LC301-007

Munition flight’s isolation strengthens unit

Senior Airman Christopher Bolling, 56th Equipment Maintenance Squadron Munitions Flight precision guided missiles bay chief, and Eddie Hutton, 56th EMS Munitions Flight crew member, work on an air-to-air missile. The munitions ...
 
 

IN BRIEF

Stand up for vets The 3rd Annual Stand Up For Veterans event is 8 a.m. to 4 p.m. Sept. 26 at the Glendale Community College Student Union. There will be employment opportunities, social services, legal services, free hair cuts for veterans, free lunch for vets and their families, and more. Vets can apply for healthcare and...
 
 
4_150810-F-LC301-003

Reservist lends hand

Master Sgt. Steven Joubert, 944th Detachment 1, is the first Air Reserve aircrew chief to hold a position within the 309th Aircraft Maintenance Unit since 2007 when the 944th Fighter Wing underwent changes in the base realignme...
 




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=""> <s> <strike> <strong>