Confabulation: Family Stories
Since moving back to Montréal, I’ve performed in Confabulation twice. It feels good to be back at home with my storytelling family. Confabulation is where I started telling stories on stage for the first time and it has totally changed my life both as a writer and a person.
This is a story I told for the “Family Stories” edition. It’s new and still in baby form but I’m excited to see where it goes.
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Napping After Workout: Does It Really Help?
# Exercise and Sleep Series: Do Naps Help Your Workout Routine?
In this article, we’ll dive into how power napping can enhance your workout routine, explore whether napping before or after your workout is better, discuss if naps aid muscle recovery, address concerns about weight gain from sleeping post-exercise, and provide tips for optimal napping. Let’s get started!
—
## How Power Napping Can Enhance Your Workout Routine
Power napping—short, intentional rests during the day—can do wonders for your workout routine. Research shows that a 20- to 30-minute nap can improve focus, reduce fatigue, and enhance physical performance. For instance, studies have found that athletes who take regular naps often perform better in endurance and strength-based activities compared to those who skip sleep.
Power napping is particularly beneficial after intense workouts because it helps your body recover by:
– **Boosting alertness:** A nap can reverse the fatigue caused by exercise, helping you feel more energized for subsequent training sessions.
– **促进肌肉修复和生长:** Short naps may support muscle recovery by enhancing protein synthesis and reducing muscle soreness (myoglobin).
– **增强认知功能和情绪调节:** After a tough workout, your brain might struggle with focus or mood swings. A nap can help you reset mentally and emotionally.
—
## Napping Before or After the Workout: Which Is the Best?
The timing of your nap can have a significant impact on your workout performance. Here’s what to consider:
– **Napping before your workout:** This is ideal if you’re feeling particularly fatigued, as it can boost your energy levels and improve focus during training. However, be cautious not to sleep too long (30 minutes max), as oversleeping might leave you groggy.
– **Napping after your workout:** This is often the go-to for people looking to enhance recovery. Post-workout naps are especially helpful if you’re dealing with muscle soreness or fatigue, as they can promote faster recovery and reduce the risk of overtraining.
Ultimately, it depends on your goals and schedule. If you need a quick energy boost during the day, power napping before your workout might be better. For recovery, post-workout naps are more effective—especially if you prioritize quality sleep at night.
—
## Do Naps Help Muscle Recovery?
Yes, naps can definitely aid muscle recovery! Research has shown that short periods of rest (like 20-30 minutes) can reduce DOMS (delayed onset muscle soreness), improve muscle protein synthesis, and promote quicker recovery.
Here’s how it works:
1. **减少肌肉酸痛:** 短暂的休息可以帮助肌肉纤维恢复，减少疼痛和不适。
2. **促进蛋白质合成:** 一些研究表明，小睡可能会增加肌肉生长相关的蛋白质合成。
3. **改善血流:** 休息可以帮助提高血流量到肌肉组织，从而加速恢复。
当然，质量的睡眠才是最重要的。如果你觉得自己需要更多的睡眠来恢复，可能需要优化你的睡眠环境或减少训练量。
—
## Will I Gain Weight If I Sleep After Exercise?
No, napping after exercise itself won’t make you gain weight. However, poor sleep quality or irregular sleep schedules can indirectly contribute to weight gain if not managed properly.
Here’s why:
1. **睡眠不足可能导致食欲增加或食欲减少：** 长时间的睡眠缺乏可能影响你对食物的渴望，进而影响整体摄入。
2. **代谢率下降：** 睡眠不足可以降低你的基础代谢率，从长远来看，可能导致体重增加。
所以，如果你担心睡眠会导致增重，确保你得到足够的高质量睡眠，同时保持均衡饮食和规律的运动 routine。
—
## Is It Okay to Work Out at Night?
Yes, but it depends on your schedule and circadian rhythm. Many people find evening workouts effective because they often feel more energized in the later hours. However, there are a few things to consider:
– **睡眠时间优先：** 如果你喜欢晚上锻炼，确保你有足够的睡眠时间。研究表明，睡眠对身体修复和恢复至关重要，如果你晚上工作或社交活动，可能会减少睡眠机会，这不利于你的整体健康。
– **代谢率：** 夜间训练可以利用夜间代谢波动的低点来燃烧脂肪，但长期坚持夜间训练可能对某些人来说是挑战。
总结来说，如果你习惯晚上锻炼，只要不影响你的睡眠质量和作息，夜间训练可以是一个可行的选择。但如果你感觉疲倦或表现不佳，考虑调整训练时间以适应自己的生物钟。
—
## Why Do I Feel Sleepy After a Workout?
There are several reasons why you might feel sleepy after exercise:
1. **体温回复：** 瑜伽和高强度运动会增加你的身体温度。在锻炼后，身体需要时间来降低体温，这可能导致你感到困倦。
2. **激素影响：** 运动后释放的内啡肽（Endorphins）可能让你感到兴奋或愉悦，但过多的激素可能导致睡眠感。
3. **脱水和电解质失衡：** 剧烈的运动可以导致脱水和电解质失衡，这可能影响你的精力水平和睡眠质量。
为了缓解这些问题，可以试着在锻炼后喝一些水、吃点坚果或蛋白质补充品，并确保你有足够的休息机会。
—
## Li’s Takeaway on Napping and Exercise
After diving deep into the benefits of napping, it’s clear that power naps can enhance both your workout performance and recovery. Whether you choose to nap before or after your workout depends on your personal preference and goals. Just remember:
– 短暂的休息（20-30分钟）是最佳选择，避免过度打盹。
– 确保你的睡眠环境和习惯支持恢复。如果你觉得自己需要更多睡眠时间，不妨适当延长夜间睡眠，但不要牺牲清晨的睡眠。
—
## Summary FAQs
1. **Napping before or after workout: which is the best?**
– 个人偏好决定了这一点。如果你想提高训练性能，可能更适合在锻炼前小憩；如果你更关注恢复，可以在锻炼后休息。
2. **Do naps help muscle recovery？**
是的，短暂的休息可以减少肌肉酸痛，并促进恢复，但高质量的睡眠才是最重要的。
3. **Will I gain weight if I sleep after exercise？**
不会的。但如果你因为睡眠问题导致饮食和代谢不规律，可能会有增重风险。
4. **Is it okay to workout at night？**
是的，但要注意睡眠时间。如果晚上锻炼，确保你有足够的睡眠机会，以避免影响下一天的表现。
5. **Why do I feel sleepy after exercise in the morning？**
体温回复、激素变化和脱水可能是原因之一。确保你喝足够的水和补充电解质来缓解症状。
—
## Susanne Lindberg Mikkelsen
专注于睡眠健康和个人发展，Susanne Lindberg Mikkelsen 帮助人们通过优化睡眠和作息实现更高效的生活和工作方式。她是多个成功的 sleep education 和 fitness program 的设计者，为普通人提供实用的建议。
—
## Related Posts
– **How To Get Over Jet Lag and Fall Asleep Fast**
– **How to Meditate in Bed: A Guide to Finding Inner Peace and Restful Sleep**
– **Tired but Can’t Sleep? Causes and Remedies**
– **Managing your sleep with a newborn**
– **Smelling sleepy – The scents that help you sleep**
—
希望这篇文章能帮助你更好地理解午睡对你的锻炼计划的作用。如果你有更多问题，欢迎在评论中提出！
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Moving to a match and wholesome physique doesn’t require you to work out every single day.
As An Alternative, following a well-planned coaching routine for
even three days per week can introduce the required changes in your physique.
Whereas three days was discovered to be sufficient for younger men to recover from a strenuous workout, it was not enough for their older counterparts for
whom recovery may exceed five days. Operating a full physique split will enable you to fully crush each
single session.
In addition, by following any of the advised guidelines, protocols,
templates, activities or some other information or advice
given, you do so at your own danger. Do not begin any
nutrition, well being, exercise or training program
without consulting with a Board Certified Medical Doctor and/or Registered
Dietician first. Lifters should continuously be working on their lifting
approach and keep that approach the most effective they will via
the high-intensity exercises they endure. These exercises can typically
last hours relying on your power level. Aim to finish the next exercises alternating
between them over the course of two to three days per
week with a minimal of at some point off in between for relaxation.
Research shows that you’ll nonetheless lay down new muscle cells even when you’re burning off extra vitality each day than what you’re eating.
If you actually need more muscle mass you want to eat the
right way. It can take time for positive, but what we’re after is so that you just can obtain common and frequent workouts within the
early phases of your program.
A nearly infinite listing of various upper physique workout routines and decrease body workout
routines can be found to assist stimulate muscle hypertrophy in any muscle groups which might be lagging.
Highlights embrace lying leg curls, incline dumbbell press, good mornings,
face pulls, and lateral raises. Be certain to relaxation 60 to ninety seconds between units,
with as a lot as three minutes of rest between exercises.
Most women don’t produce the amount of testosterone needed to construct big muscles.
The large health benefits of energy training are clear.
And regardless of size, muscular our bodies
are strong bodies—and that’s beautiful.
If your primary goal is to extend muscle size, scale back the quantity of
relaxation you are taking between units (30 to 90 seconds).
Welcome to Mass Impression, the last word coaching
program for those who need to speed up muscle growth whereas specializing
in the most visually impactful muscle groups.
This isn’t simply another hypertrophy plan—it’s a roadmap to
building an higher body so highly effective it could double as body armor.
Strength gains come from consistency and gradual development,
not from always lifting the heaviest attainable weight.
Relying on your goals—whether it’s energy, endurance, or
muscle growth—you can tailor your method to fit your needs.
Lifting heavy is only one method to problem your muscle tissue, but it’s removed from the
only way to achieve power. The snatch is amongst the two competition lifts
in Olympic weightlifting (the different being the clean and jerk).
It is a full-body exercise the place you pull a barbell from the ground immediately overhead in a single explosive movement, receiving it in a deep squat
position together with your arms totally extended before standing up.
Research has proven that older adults who embody strength coaching of their routines see better overall health outcomes than those
that keep away from it. The Romanian deadlift is a hip-hinge movement that builds the posterior
chain—the hamstrings, glutes, and decrease again. You front squat energy positive aspects instantly carry over to Olympic weightlifting,
the clean & jerk particularly. The receiving position within the clear is essentially a front squat.
Nevertheless, that doesn’t mean you need to only do front squats and not
again squats.
Right Here are one of the best workout routines for a 5-day weightlifting
cut up (most of which we’ve included in the two splits below).
There is a wholesome mix of multi-joint
and single-joint exercises, every selected for their confirmed effectiveness.
Constructing muscle and power isn’t just about hitting the gym hard;
it’s about sensible planning, monitoring
your progress, and placing in constant effort. The key to achieving that always lies in your coaching frequency and cut up.
If your aim is to primarily construct strength,
three weight training exercises a week will doubtless present the outcomes you want.
For a strong all-over workout, you could want to start off with the next
exercises.
Virtually, training 3 days per week is sufficient to goal all
muscle groups whereas offering enough time between periods to advertise
muscle restoration. You can find the most recent Olympic weightlifting packages under,
or you may choose from the listing of well-liked coaching programs.
This is a 13 week three day Olympic weightlifting program designed by Oleksiy Torokhtiy.
It is a well-rounded base program, training a big selection of snatch variations, clear variations, and squat variations along
with back equipment. This Chinese Olympic weightlifting program
is a 3 day, four week peaking block designed for competitors preparation.
As the program is designed to focus on the glute muscle group, those muscles are activated
a minimal of once, generally twice, per exercise.
Greyskull LP is a great program for any newbie that wishes to get stronger, stimulate muscle progress, and hit each muscle group each time they’re getting into the fitness center.
Below you’ll find the six finest full physique exercise routines along with a hyperlink to a spreadsheet where you possibly
can obtain a private copy free of charge. There are myriad methods to perform a chest press, including on an incline, decline, flat
bench or the ground, every of which can goal the chest from different angles.
Dumbbells or a barbell can be utilized, and if
you’re really pushing your upper restrict, remember to have a spotter.
Getting comfortable supporting heavier weights overhead is essential
for the jerk. Push presses allow you to deal with weights heavier than your strict press numbers, not only making you stronger but also building
confidence and stability in the overhead place.
AB and JMO drafted the manuscript, and all authors
critically revised the manuscript. The identical
basic ideas for adults apply to youngsters as well.
When taking a glance at RDA values for protein, they will put teens’ protein wants
at a slightly greater rate than adults. This is because of the additional growth
that takes place throughout this time. One of these factors is simply creating the proper wholesome way of life habits one needs
to stay a protracted wholesome life. Being healthy isn’t
essentially “natural” within the modern world, the place fast food and a sedentary way of life are the norms.
Therefore, it’s almost like a ability that needs to be realized,
and just like the rest, skills are easier to be taught when you’re younger.
Doing too much too soon is a surefire way to burn out or find yourself with
an damage, which is in a position to sideline you for longer than it did in your younger years.
So use the knowledge your years have given you and play it safe.
Steadiness workouts can be as simple as standing on one foot, which may be quite challenging for you to begin with.
After that, enhance the problem by standing on one foot together with your
eyes closed, raising your arms over your head or moving them around you and standing on an uneven floor similar to a
BOSU ball. The Patellogemoral Ache Prehab Program, also referred to
as the “knees over toes program,” is a 17 week rehabilitation program to relieve knee pain. The
aim of the program is to alleviate anterior knee ache, which is experienced
at the front and heart of the knee, and kneecap pain. Matt Gary at
SSPT is well-known as an advocate of primarily performing the competitors deadlift only as singles.
Collectively these will cowl all the major muscle teams throughout a spread of repetitions.
This is why I’ve included some supplementary ‘isolation exercises’.
78 participants with at least 1.5 years of expertise of lifting didn’t see much
distinction in muscle progress from lifting to failure.
This is your ‘working weight’ and will be the foundation of your weight training going ahead.
You’ll perform each set and rep of an train earlier than moving on to the following one.
Stick to this newbies lifting routine, pay close consideration to ensure you are protected and utilizing good form, and you WILL obtain great
results.
In the starter program, squats and pulls are your main strength lifts.
Pulls are instrumental in enhancing strength and refining bar path precision, whereas squats build your legs.
Choosing your reps and sets can be the most confusing a half of strength training.
If you start strength training at home, you’ll need to put
cash into fundamentals like resistance bands, weights, and an exercise
ball. At the tip of every coaching session, there shall be a mini circuit coaching routine, focusing on the smaller exercises and core.
These are the most recently added exercise program spreadsheets on Raise
Vault. Plus, going to the gym too typically can turn into powerful mentally for a wide range of
reasons. In an ideal world, you need to be hungry for that next session and enter the fitness center able to transfer plenty of weight around.
Robust hamstrings reduce the danger of harm,
especially in any bodily exercise involving running,
leaping, or sudden stops. Just like the shock absorbers
in your car, they have to be in tip-top shape in your car (that’s your body!) to operate
smoothly. Creating a optimistic, balanced way of life of wholesome habits that you’re able to adhere to is key to
success. There’s no value in setting targets which are simply not obtainable so make sure every thing you want is inside reach.
Not only does a lack of muscle show that you don’t work out; it
could possibly also affect your well being and well-being too.
Now you’ve piled on a few pounds, don’t eat in addition to you should do and you’re continuously confused
and drained.
The snatch pull is a good accent train for reinforcing snatch mechanics whereas allowing
you to make use of more weight than you could deal with within the full motion. The exact set and rep details,
including % of 1RM suggestions together with the planned intensity and quantity progression route, are available in your StrengthLog exercise tracker
app. This 12-week Beginner Olympic Weightlifting Program
is designed for everybody taking their first steps in weightlifting and seeking to build a foundation in the snatch and clean & jerk.
Take seconds of relaxation between the sets of the first grouping of
workouts and seconds of rest between the units of the
second grouping of workout routines. Sometimes with
specialization workouts you’re going to want to dedicate two
or three lifts to the physique part you are specializing in, making the workout slightly crowded
when you match every thing in. Carry Out Workout A and Workout B one after one another after which break for a day earlier than transferring to Workout
C and Exercise D to round out your coaching week. One Other big benefit to this
sort of set-up is the truth that it will let you embody more isolated workouts.
If you need to specifically target one of the smaller muscle groups (biceps, triceps, lateral deltoid, etc), you
can do so extra simply. Some folks might select to only employ the FST-7 principle in certainly one of their exercises for a particularly
lagging muscle group, while others may attempt it via all
workouts in the course of the week. There are advanced variations with
German Volume Coaching that deliver the rep vary decrease to permit for extra
weight.
After time you’ll doubtless discover that your physique adapts, so strive not to abandon the program too rapidly if that
is in fact what you discover. The design of this program is to focus on two main muscle groups per day, alternating between them over the course of three
days a week. Use this 2- to 4-week high-intensity training
plan and be leaner within a month. When you begin a 1RM-based program or exercise, you will get to enter your 1RM for these workouts.
And identical to with instruments, you need to pick the proper program for the job.
Your first workout tests the place your physique is and the way different exercises really feel to your physique.
Any disagreement between the reviewers was resolved
through discussion (with a third creator the place necessary).
The high quality of authentic research included in SR‐MAs was reported as assessed by the authors of SR‐MAs.
So now that you’ve the coaching program let’s take a look
at some other factors to hold in mind.
Be Taught to make use of techniques that will make the train more intense similar to forced reps,
slow negatives and drop sets. Have a objective in your thoughts as to what quantity of reps you’ll achieve, ensuring that it’s more than you managed final
time you did the train. Along with doing too many
exercises, most people don’t prepare onerous sufficient on them.
Not that you simply need to rush via your workout routines,
but you wish to have the identical intensity degree as a sprinter.
By the tip of the first three months of this muscle-building routine, you’ll
be able to realistically double your energy and add a half-inch of lean muscle tissue throughout your body.
All I ask is that you just deliver dedication, effort and consistency
to the table.
As for the triceps, while chest presses are glorious for constructing the triceps,
research reveals they primarily grow the lateral
head of the muscle. Whereas the lengthy head — the most important a half of
the triceps — barely grows at all as a result of it’s positioned in a mechanically
disadvantaged position. So, once you’ve hit failure in your last set, try to get
at least 3-5 extra half reps in that bottom
position. We’ll apply this strategy to the final set of all
again exercises on this routine. As A Substitute, keep
your forearm straight up and down and concentrate on lifting the burden by squeezing your back muscle tissue collectively.
And the incline dumbbell press doesn’t just hit the upper chest; it’s probably the greatest all-around
chest builders. You can do this complete full body workout routine free of charge on my
new app.
This is the place the dumbbell row is available in, with three units
of 8-12 reps. You can even swap workouts if you’re missing tools or have an harm, and the app will still make certain you’re nonetheless working the
best muscles. And for the bench press, going heavy can be plenty of
enjoyable, particularly if you’ve obtained
a spotter to keep things secure. That mentioned, if heavy benching
bothers your shoulders, no worries. Each supersets use exercises that
present a deep stretch, which as you learned earlier appears to be a robust driver of development.
To set it up, regulate an incline bench to forty five
degrees and lie chest-down on it along with your legs barely bent and ft firmly planted on the ground.
This first section could last one month or one 12 months, depending on the place you started.
Do two to 3 full-body workouts per week focusing on all the major
muscle teams — chest, back, arms, shoulders core and
legs. When you are feeling stronger and confident with these fundamental moves, you can move on to more
challenging exercises using more weight and
intensity. They can give attention to correct type on the bench press,
dumbbell presses, various squats and deadlifts and so on.
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