Have you ever heard of a weight loss method called the "sleep weight loss method"? If you can lose weight while sleeping, then why bother exercising? Don't worry, we'll discuss the issue of sleep and exercise and take a closer look at this incredible weight loss method!
Are you getting enough leptin?
We often assume that only those who overeat and oversleep are prone to weight gain, but in fact, insufficient sleep can also lead to weight gain. A study from the National Mental Health Association in the United States shows that sleeping an extra hour each night may help with weight loss, while insufficient sleep actually increases the chances of gaining weight. Researchers studied adults aged 27-40 for 13 years and found that those who slept less than 6 hours per night gained the most weight. This is because the body releases a substance called leptin during sleep, which signals the brain about the body's fat levels. If leptin levels drop, it signals the brain that the body needs fat. The way to release leptin is simple: ensure sufficient sleep.
Australian sleep research expert Dr. John compared the sleep duration of a running group (averaging 50 kilometers per week) with that of a non-exercising group and found that the deep sleep period in the running group was 18% longer than that in the non-exercising group. When you increase your running distance from 3 kilometers to 5 kilometers, due to the increased energy expenditure, it takes longer to recover during sleep, and the duration of deep sleep will also be extended accordingly. However, if you don't get enough sleep, you won't be able to secrete enough leptin, and your endocrine system will become disordered.
1. Relax before bed
During sleep, the body switches between deep sleep and light sleep. During deep sleep, growth hormone secretion increases, stimulating tissue growth and muscle repair. Stretching and relaxation before bed can prolong deep sleep.
II. Suspension of training
The optimal training and rest time is just an ideal state, and good plans can easily be ruined by overtime work. If you've already decided to work late tonight or need to stay up all night, then decisively take a break from training.
How can I tell if I've had enough rest?
No pain at all = Can be trained
Mild soreness = training is possible
Severe soreness prevents you from achieving the desired effect = not possible, or you could try training a different muscle group.
Fatigue or poor mental state = absolutely no training, stretch and go home to sleep.
