The benefits of an evening workout for healthy sleep

Posted on wellness

Most people seem to really appreciate the benefits of working out regularly, and for many, that means kicking in their workout early in the morning, during lunch break, or even late at night.

Misconception: Working out late in the evening impairs good sleep

It has long been recommended to stop exercising 3 hours before bedtime so that you can sleep better. This idea was based on the theory that stimulation through exercise keeps people awake. After all, training increases core body temperature, heart rate, and adrenaline.

Truth: Exercising at night promotes sleep

Evidence #1:
A study from 2011 states that people who work out intensively for 35 minutes sleep just as well at night as people who don't exercise.

Evidence #2
Another study from 2015 found that people who regularly perform strengthening exercises sleep better.

Evidence #3
The National Sleep Foundation's opinion poll on “Sleep in America” conducted in 2013 examined the sleeping habits of 1000 participants. The authors found that 83% of sporty people, regardless of when they train during the day, sleep better than those who do not exercise at all. Only 3% of people who work out late at night said they sleep worse on training days than on days when they don't exercise at all.

What does that mean?

Regular exercise improves the well-being of many people in many ways and - contrary to the old myth - also improves sleep. But be careful: Everyone is different. Some suffer from sleep problems due to working out before bed, although recent studies have found that this is not the norm. Experiment with workout time, workout type, duration, and intensity and you'll find what feels best for you.

Aerobic or endurance training is equally effective. The only limiting factor could be time availability.

workout

activity level: Active people
target: Lose weight
perpetuity: Less than an hour

Start with a light warm-up for about 5 minutes. After that, stretch. The cooldown takes place at the end of the session and lasts as long as the warm-up.

1st core (8 min.)
Perform as circuit training. Go through the circle twice.
A1. Cat-camel mobility exercise for 10 repetitions
A2. Side bridge x 6 (hold top position for 5 seconds)
A3. Bird-dog x 5 (hold top position for 5 seconds)
A4. Plank - tap on shoulders x 8 reps

2nd strength training (15 min)
Perform as circuit training. Take short breaks between sets and 2 minutes after each circuit. Repeat the exercises two or three times, depending on your time availability.
A1. Split Squat 3x10-12
A2. Horizontal rowing 3x10-12
A3. Hip Thrust on one leg 3x8-10
A4. Push-ups 3x10-12

3rd cardio
If you can't spend 45 minutes working out, then this ultra-short workout will help. Perform on the bike. Try to complete the 3 sprints in 20 seconds each and pause for up to 2 minutes between each sprint. Repeat three times.

Concluding words
Working out is always better than not working out. If you don't have time during the day, the late evening workout is worth a try. While it may not be for everyone, it can open up healthy, new horizons.

Posted on wellness