How to finish the day in the morning to be a cucumber
Sport And Fitness Health / / December 19, 2019
How to train, dinner and sleep to the morning was good - says with Red Bull.
What affects health in the morning?
The main reason why in the morning you feel bad - it's a low quality of sleep. To wake up alert, an adult needed to sleep every night for 7-9HOW MUCH SLEEP DO WE REALLY NEED? hours. But as much sleep does not always work, even if the time to go to bed.
In our life there are many factors that disrupt sleep: Gadgets in bed, night lighting, lack of physical activity and constant stress. If you come home in a stressfulStress and Sleep Disorder state, excited by the nervous system simply will not let you sleep.
How to deal with stress?
To worry less, you need to play sports. Regular exercise helpsThe effect of physical activity on sleep quality, well-being, and affect in academic stress periods feel better, even in the most troubled times. And if you do them in the open air, willThe relations between sleep, time of physical activity, and time outdoors among adult women fall asleep faster and sleep longer.
The best time to go in for sports?
During the day a person is changing body temperature, blood pressure and the concentration of various hormones. All this affects your activity during exercise.
The highest body temperature observed in 18-19 hours. At this time, you have acceleratedCircadian Rhythms in Exercise Performance: Implications for Hormonal and Muscular Adaptation metabolism and muscles are working at peak capacity.
At the same time the majority of people this time coincides with the end of the day, when the level of energy and will power is almost zero. You can put up to go home and lie down on the couch, and you can cheer up and still do exercises to feel better the next day.
To go from sitting on the ACCOUNTS to training was easier, you can drink Energy. It will refresh you and improve your mood.
As part of an energy drink Red Bull It contains caffeine, taurine and vitamins of group B. caffeine increasesCaffeine and exercise: metabolism, endurance and performance. your stamina and helps to release energy for training, allowing to engage in longer and not get tired. taurine accelerates The Effect of Taurine on the Recovery from Eccentric Exercise-Induced Muscle Damage in Males recovery after exercise and helps the body to convert glucose into energy faster. Group B vitamins are necessaryB-vitamins and exercise: does exercise alter requirements? for energy production and synthesis of new cells during recovery. Lack of B vitamins does not allow you to train very intensively.
Bank of energy will help to overcome fatigue after work and increase the speed, power and endurance training at the most. But do not rely only on the drink. To exercise took place with health benefits, you need proper nutrition.
What to eat before a workout?
There are better in two hours before class. Food intake should contain protein and carbohydrates, but the fat should be avoided.
- protein supportsNutrient timing revisited: is there a post-exercise anabolic window? delivery of amino acids into the muscles - it is necessary for their recovery after exercise. The effect of receiving a protein lasts only 5-6 hours, so it is necessary to no earlier than two hours before exercise, and no later than one hour to undigested food in the stomach does not prevent you to do.
- carbohydrates broken down into glucose, which the body usesCarbohydrates and fat for training and recovery as fuel for the muscles immediately after digestion and is stored as glycogen in the future.
- Fatty food long time to digest and can cause belching, pain in the side and discomfort during exercise.
Snack before exercise can be low-fat cottage cheese with banana and dried fruits or sandwiches with tuna. When you need to eat on the run, you can eat a protein bar and drink energizer. In one pot Red Bull contains 27 grams of glucose and sucrose - enough to provide the body with energy before a workout, but it does not negate all your efforts.
How and how much to do?
The World Health Organization recommendsPhysical Activity and Adults doing sports 150 minutes per week. If we divide this time for seven days, you get only 21 minutes of training a day. That's enough to sleep well and to maintain health. If you do not have time to deal with every day, exercise three times a week for an hour.
Exercises can be different. Try Cardio medium intensity: jogging outdoors, cycling, training with its own weight. Well suited push-ups, squats, lunges, pull-ups, burpee, folds and twists to the press. These exercises will help you to keep on our toes all the muscle groups, as if to fulfill their complexes with minimal rest - pump endurance, respiratory and cardiovascular systems. Examples of exercises by professional athletes can be found at Online Red Bull.
How to finish the training?
If you are in the evening and finish the training session shortly before bedtime, the body does not have time to calm down. Intense exercise increase the temperatureThe relationship between insomnia and body temperatures. and pressure to cause the release of adrenaline and noradrenalineFollow-Up Alterations of Catecholamine Hormones after an Intensive Physical Activity. If you do not complete the exercise correctly, you can cause insomnia.
To calm the nervous system, it is possible to use one of these techniques:
- Five minutes easy running and 10-15 minutes of stretching. It is important to stretch took place in the comfort mode, without pain. Drag happy, hold each pose for 30 seconds to two minutes.
- Self-massage at the massage rollers. Now they have almost any gym and the sports shop. Slow reeling on the roller relaxes muscles clogged.
- Diaphragmatic breathing: a technique where you inhale to inflate the abdomen. Sit in a comfortable position, close your eyes, relax and breathe for five minutes "belly." This practice will help you to relax and calm the nervous system.
What to eat for dinner?
That in the morning you are not tormented by heartburn, eatAdvances in GERD. Current Developments in the Management of Acid-Related GI Disorders for three to four hours before bedtime.
In the evening, choose foods rich in carbohydrates. Dinner with carbohydrates will helpGreater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner. reduce the feeling of hunger during the next day. Just choose useful sources of carbohydrates: fruits, vegetables, cereals and whole grains. Avoid sweets and pasta: These products reduceEffects of Diet on Sleep Quality the quality of sleep.
Make dinner more nourishing by adding thereto fats. Useful sources of fats - nuts, avocados, fatty fish, and dairy products. The latter, incidentally, can help you fall asleep faster.
If you come home very late, and after an hour go to bed by a hearty dinner is better to refuse. Eat a light snack with carbohydrates - such as whole wheat bread or a banana.
How to get ready for bed?
To fall asleep faster, follow a few rules:
- An hour before bedtime put the smartphone. Even when you're just communicating in social networks from your phone, tablet, or computer, it increasesThe Sleep and Technology Use of Americans: Findings from the National Sleep Foundation's 2011 Sleep in America Poll sleep time and sleep quality deteriorates. If you can not give up the smartphone, at least turn down the brightness of the screen and hold the device at a distance of 35 centimeters from the face - it will reduce theAre smartphones disrupting your sleep? a negative impact on sleep.
- Sleep in complete darkness. Street lighting penetrating through windows, inhibits the production of melatonin - the hormone, so you fall asleep and sleep soundly all night. To avoid this, buy blackout curtains or a sleep mask.
- Avoid alcohol at night. After drinking easier to fall asleep, but sleep on it not getting better: reducedHOW ALCOHOL AFFECTS THE QUALITY-AND QUANTITY-OF SLEEP REM sleep needed for the restoration of the brain. So in the morning you feel sleepy and you find it difficult to concentrate.
- Observe mode. If you get used to go to the same time every day, go to sleep and get up in the morning it will be much easier. Maybe you'll even be able to do without an alarm clock.