{"id":4573,"date":"2023-02-13T13:58:26","date_gmt":"2023-02-13T10:58:26","guid":{"rendered":"https:\/\/firmafitness.ee\/resistance-training-will-help-you-sleep-better\/"},"modified":"2023-02-13T14:20:07","modified_gmt":"2023-02-13T11:20:07","slug":"resistance-training-will-help-you-sleep-better","status":"publish","type":"post","link":"https:\/\/firmafitness.ee\/en\/resistance-training-will-help-you-sleep-better\/","title":{"rendered":"Resistance training will help you sleep better"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Not getting enough sleep \u2014 about 7 to 8 hours a day for adults \u2014 or getting poor quality sleep increases the chances of high blood pressure, elevated cholesterol, and atherosclerosis (fatty deposits building up in arteries). Lack of sleep has also been linked to weight gain, diabetes, and inflammation, all of which can worsen cardiovascular disease. <\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Magic cure to improve your sleep is closer than you can imagine.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Areobic activity has been suggested to improve sleep quality. But we&#8217;re going to talk about the effect of resistance training for sleep quality. Researchers say resistance training may be better for getting quality sleep than aerobic exercise because post-workout fatigue and muscle recovery can promote better sleep. <\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>The results speak for themselves.<\/b><\/p>\n<p>&nbsp;<\/p>\n<ol start=\"2018\">\n<li><span style=\"font-weight: 400;\"> This study looked at 386 adults meeting the criteria for being overweight or obese. Subjects were also inactive and had elevated blood pressure.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The participants were randomly assigned to a no-exercise group (for comparison) or one of three exercise groups (aerobic only, resistance only, or combined aerobic and resistance) for 12 months.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The exercise groups did supervised 60-minute sessions, three times a week, with the combination exercise group doing 30 minutes of aerobic and 30 minutes of resistance exercise.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The resistance group did sets on 12 machines, working all major muscle groups in each session.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">More than one-third (35 percent) of participants had poor quality sleep at the beginning of the study. Among the 42 percent of participants who weren\u2019t getting at least 7 hours of sleep, after 12 months, sleep increased by about:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">40 minutes for the resistance exercise group<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">23 minutes in the aerobic exercise group<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">17 minutes in the combined exercise group<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15 minutes in the control group<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Sleep efficiency increased in the resistance exercise and combined exercise groups, but not in the aerobic exercise or no exercise group.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Resistance training is the key to better sleep.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Resistance training builds lean muscle mass, which can increase overall metabolic rate. The resulting muscle fatigue and the body\u2019s recovery process lead to better sleep. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training typically involves more instances of maximum or near-maximum effort compared to cardio. This causes fatigue and delayed-onset muscle soreness post-workout, and may contribute to the psychological feeling of improved sleep and recovery.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Alicia Pate, PhD, an associate professor of medical anatomy and physiology at Ponce Health Sciences University Saint Louis in Missouri, told Healthline that resistance training helps the body produce a chemical called adenosine, which promotes sleep. Adenosine binds to cellular receptors, inhibiting neural activity and causing drowsiness. Resistance exercise improves all aspects of sleep, with the greatest benefit being sleep quality. <\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The mechanisms by which resistance exercise alters sleep remain largely unknown. Resistance training could potentially improve sleep by improved symptoms of depression or anxiety, alterations in energy expenditure, increase in body temperature, or relief of musculoskeletal pain, for example.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Resistance training is suitable for everyone.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Specific exercises aren\u2019t necessarily important when it comes to training for better sleep. There\u2019s no specific type or duration of resistance training optimal for improving sleep. The ideal workout will vary significantly based on the individual. The most important thing, for healthy adults, is that the resistance workout is challenging and physically taxing.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;re also interested in resistance training that&#8217;s going to improve not only your quality of life but also your sleep, get in touch with me info@firmafitness.ee and we&#8217;ll find the best option for you.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><\/p>\n<p><\/span><\/p>\n<p><br style=\"font-weight: 400;\"><br style=\"font-weight: 400;\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Not getting enough sleep \u2014 about 7 to 8 hours a day for adults \u2014 or getting poor quality sleep increases the chances of high blood pressure, elevated cholesterol, and atherosclerosis (fatty deposits building up in arteries). Lack of sleep has also been linked to weight gain, diabetes, and inflammation, all of which can worsen [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":4571,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[],"class_list":["post-4573","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Resistance training will help you sleep better - FirmaFitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/firmafitness.ee\/en\/resistance-training-will-help-you-sleep-better\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Resistance training will help you sleep better - FirmaFitness\" \/>\n<meta property=\"og:description\" content=\"Not getting enough sleep \u2014 about 7 to 8 hours a day for adults \u2014 or getting poor quality sleep increases the chances of high blood pressure, elevated cholesterol, and atherosclerosis (fatty deposits building up in arteries). Lack of sleep has also been linked to weight gain, diabetes, and inflammation, all of which can worsen [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/firmafitness.ee\/en\/resistance-training-will-help-you-sleep-better\/\" \/>\n<meta property=\"og:site_name\" content=\"FirmaFitness\" \/>\n<meta property=\"article:published_time\" content=\"2023-02-13T10:58:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-02-13T11:20:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/firmafitness.ee\/wp-content\/uploads\/2023\/02\/IMG_9333-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"2560\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"info@firmafitness.ee\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"info@firmafitness.ee\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/firmafitness.ee\\\/en\\\/resistance-training-will-help-you-sleep-better\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/firmafitness.ee\\\/en\\\/resistance-training-will-help-you-sleep-better\\\/\"},\"author\":{\"name\":\"info@firmafitness.ee\",\"@id\":\"https:\\\/\\\/firmafitness.ee\\\/en\\\/#\\\/schema\\\/person\\\/e4d73d2cdf93e36431ff92ba87e33b1c\"},\"headline\":\"Resistance training will help you sleep better\",\"datePublished\":\"2023-02-13T10:58:26+00:00\",\"dateModified\":\"2023-02-13T11:20:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/firmafitness.ee\\\/en\\\/resistance-training-will-help-you-sleep-better\\\/\"},\"wordCount\":582,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/firmafitness.ee\\\/en\\\/resistance-training-will-help-you-sleep-better\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/firmafitness.ee\\\/wp-content\\\/uploads\\\/2023\\\/02\\\/IMG_9333-scaled.jpg\",\"articleSection\":[\"Uncategorized @en\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/firmafitness.ee\\\/en\\\/resistance-training-will-help-you-sleep-better\\\/\",\"url\":\"https:\\\/\\\/firmafitness.ee\\\/en\\\/resistance-training-will-help-you-sleep-better\\\/\",\"name\":\"Resistance training will help you sleep better - 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