【健身秘訣】健身效率提升五成!專業教練告訴你一天應該睡多久!

【健身秘訣】健身效率提升五成!專業教練告訴你一天應該睡多久!

ELECTLifeStyle Fitness & Sport
ByPacoon25 Jan 2020Digital Editor

相信不少本身有進行健身鍛鍊的朋友早已聽聞足夠的睡眠將會為你的健身進程帶來正面的影響
Photo from Facebook

相信不少正進行健身鍛鍊的朋友早已聽聞,足夠的睡眠將會為你的健身進程帶來正面的影響。不過坊間亦流傳著健身人仕每天只需睡六個小時便足夠,而剩下的只需交由努力鍛鍊就可,但到底以上的傳言又是否屬實;而擁有足夠的睡眠時間又會為你的身體帶來怎樣的改變?


View this post on Instagram

🛌😴 𝑺𝒍𝒆𝒆𝒑𝒊𝒏𝒈 & 𝑭𝒂𝒕 𝑳𝒐𝒔𝒔! 😴🛌Tag a friend who barely sleeps! - Follow @P.T.Pete for daily fitness/nutrition tips & education 📚 - A study carried out in 2010 investigated the effects of sleep duration on body composition in people that maintain a moderate caloric deficit [1]. The researchers found that sleeping 8 hours per day results in more fat loss and muscle preservation when compared to sleeping only 5 hours per day. - The research found there to be a significant difference between the two groups results as the group that slept for 8 hours lost on average 50% more fat than the group sleeping for just 5 hours. - More recent research by Wang et al. supports that sleep restriction tends to negatively affect muscle preservation and fat loss while on a fat loss diet. [2] - So to conclude, getting an adequate amount of sleep is more importan than you think! Its best to aim for at least 7 hours and no more than 10! - If you made it this far let me know how long do usually sleep for? . . . . References: 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/ 2. https://www.ncbi.nlm.nih.gov/pubmed/29438540 - - #musclebuilding #sleepytime #fatloss #sleepstudy #healthysleep #weightloss #sleep #sleepy #nutrition #sleephealth #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #yogafit #iifym

A post shared by Peter O Reilly FRCms P.T. 🇮🇪 (@p.t.pete) on

專業健身教練Peter O Reilly就經常在個人Instagram帳戶上分享健身的小秘訣,而最近他就談及了「睡眠」這一個主題。Peter O Reilly建議各位正在設定健身計劃的朋友,應該最少預留每天最少7-8小時的睡眠時間給自己,而他則引用了科學資料指,相比起每天只睡眠5小時的組別,即是運動量相同,但每天睡眠8小時組別的人仕仍比他們平均減少多了50%的脂肪。

理想的睡眠方式,可以最大程度地減少脂肪和增加肌肉。
Photo from Facebook

Peter O Reilly另外亦提及了一些較為近期的數據,指出即使是在進行單純的減脂餐單飲食時,睡眠不足的情況亦會對減脂以及保存肌肉造成負面的影響,因此Peter O Reilly亦建議各位要特別注意睡眠時間,最好將睡眠目標定在每天至少7個小時而不超過10個小時,因為理想的睡眠方式,可以最大程度地減少脂肪和增加肌肉。

Text:MENELECT Editorial
Photo Source:Facebook

 

Share to Facebook