Weightlifting Improves Quality of Sleep
Weightlifting; just like any other form of exercise helps in improving your overall body fitness and your overall body health. Moreover, weight lifting has been proven to increase your bone density, promote weight loss, raise your body`s metabolic rate and improve quality of sleep.
A study by Dr. Miriam Nelson who is the author of Strong Women Stay Young asserted that weight lifting is essential in the improving the quality of your sleep. Besides, a survey conducted by the Better Sleep Council argued that approximately 60% of the people who lift weights and regularly exercise sleep for an average of more than seven hours every night.
The regular weight lifting routine plays a bigger role in improving the quality of your sleep.Moreover, it is essential to sleep for approximately eight hours in a night so as to give your body time to recharge, repair the strained muscles and to regrow by replenishing of nutrients during the night.
Here are essential benefits of weight lifting that contribute to the improvement of the quality of your sleep.
Mental Benefits Of Weight Lifting
Insomnia has been considered to be a sign of depression. Stress and depression always lead to emotional overheating hence one may opt to engage in drug abuse to suppress the stress. Dr. Leslie Becker-Phelps in an article on August 2001 dubbed Psychology Today suggested that exercises are a healthy alternative to relieving both stress and depression. Furthermore, the exercise specialists from Tufts University argued that weightlifting among other strength training exercises are known to boost your self-esteem, self-confidence and your sense of well-being. This was after a hypothesis that was tested in 1997 ad was published in Sleep. The results were taken after 32 people who were diagnosed with depression engaged in a strength training program which expected them to exercise three times every week for about ten weeks. The results showed that the program significantly contributed to the reduction of depression and stress hence contributed to an improvement in their sleep quality.
When suffering from both muscular and joint pain, you can be assured that falling asleep will be a tough process. Weightlifting, as stated by the Center for Disease control, has been proven to relieve arthritis symptoms and loss of bone density usually associated with osteoporosis that always affect the older people.
A study that was conducted in the year 2005 and was published in the journal of medicine and sports science showed that when older adults who are always inactive engage in weight lifting and strength training exercises for about six months, they will have their sleep quality improved significantly.
Moreover, it is fundamental to choose a correct and a well-designed weight lifting program so as to prevent the occurrence of muscle imbalances that are always responsible for cases of pain and injury in your body. The pain and injuries are always the leading causes of poor sleep quality.
Obesity And Sleep Apnea
Intermittent or chronic joint and muscle pains always subject you to insomnia. Sleep apnea entails a condition that is characterized by having pauses during breathing or having shallow breaths when you are sleeping.
Sleep apnea is best explained by a situation whereby you suffer from breathing disorders that are sleep-induced hence causes you to wake up many times during the night.
It is also associated with cases of being obese or overweight which subject you to having a poor quality sleep. If you are being affected by sleep apnea, you will always have frequent intervals of stopped respiration that takes about 10 –seconds when you are sleeping. This hinders your breathing pattern which causes lower oxygen levels that will interrupt your sleep across the night.
Weight lifting helps in improving your body`s metabolic rate that is essential in controlling obesity and increase in weight hence helps in preventing sleep apnea. According to the National Sleep Foundation, the people that are suffering from sleep apnea should engage in consistent weight lifting and strength training exercises that helps one to lose weight and improve the quality of their sleep. When one has a decrease in body weight, then sleep apnea will automatically get diminished hence the quality of their sleep will be improved significantly.
Weight Training Program
Achievement of good results from weight lifting among other strength exercises requires consistency and having a program that is well designed so that you will only encourage yourself to adhere to the weight training program. It is always recommended to train three days in a week, and the program should involve the exercises that will enable you to exercise all your major muscles groups in your body.
You should also have approximately 48 hours break between your training sessions specifically set for resting. It is advisable to perform more than three sets of 12 repetitions in every exercise you engage in as you familiarize yourself with weight lifting.
You are then allowed to increase weights, sets and repetitions gradually as your body fitness improves gradually.
When starting your workouts; it is to begin with the complex exercises that will enable you to practice all your large muscle groups. The exercises include the bench press, lat pull down, leg press, squats, lunges, chest and shoulder presses and the overhead military press.
After completing the exercise that is directed to exercising the large muscle groups, you can then engage in the workouts that exercise the smaller muscles such as the triceps and biceps. When you consistently stick to your weight training program, the quality of your sleep will be greatly improved.
Moreover, you should not engage in workouts in the evenings when you are about to sleep because it may lead to cases of insomnia. Training sessions are always effective when done in the morning and the afternoon so that your body has time to wind down and prepare to rest. This will help you in sleeping faster and soundly as well as reduces waking up often due to breathing problems caused by sleep apnea.
Getting Improved Sleep
Apart from your training program, it is prudent to know that the smaller basics to weight lifting help greatly in improving your sleep. Weight lifting is an easier and efficient way to lose weight hence contributes to an improved quality of your sleep.