Can resistance exercises help you get a better night’s sleep?This is what new research suggests | Health

According to new research, resistance exercise may be superior to aerobic exercise as a way to get better sleep, and sleep is important for cardiovascular health.

This study was published in the journal “American Health Association”.

“It is increasingly recognized that getting enough sleep, especially quality sleep. Important for health, including cardiovascular health.. Unfortunately, more than one-third of Americans don’t get enough sleep on a regular basis, “said Dr. Angelique Brerentin, an assistant professor of kinematics at Iowa State University in Ames, Iowa. I am saying.

“Aerobic exercise is often recommended to improve sleep, Effect of resistance exercise Aerobic exercise against sleep. A scientific report from the US Department of Health and Welfare’s 2018 Physical Activity Guidelines Advisory Committee identified the need for further research on resistance exercise and sleep outcomes. Our study is one of the largest and longest exercise tests in the general adult population to directly compare different types of effects. Exercise with multiple sleep parameters“He added.

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Previous studies have shown that high blood pressure, cholesterol, which occurs when fat deposits accumulate in the arteries when you do not get enough sleep (the recommended amount for adults is 7-8 hours a day) or when you get poor quality sleep. It has been confirmed that there is an increased risk of atherosclerosis. Not getting enough sleep is associated with weight gain, diabetes and inflammation, all of which can exacerbate cardiovascular disease. It has also been shown that too much or too little sleep increases the risk of stroke, heart attack and death.

In this study, researchers enrolled 386 adults who met the criteria for overweight or obesity (25-40 kg / m2 obesity index). Participants were inactive, their blood pressure was elevated, systolic blood pressure was 120-139 mm Hg (top number), and diastolic blood pressure was 80-89 mm Hg (bottom number). did. Participants were randomly assigned to either a non-exercise group (for comparison) or three exercise groups (aerobic only, resistance only, or a combination of aerobic and resistance) for 12 months. All members of the exercise group participated in a supervised 60-minute session three times a week, with the combination exercise group performing 30 minutes of aerobic exercise and 30 minutes of resistance exercise.

Various training included:

1. Participants in aerobic exercise can choose from treadmills, upright or recumbent bikes, or ellipticals, depending on the aerobic modality during each session. Researchers monitored heart rate to keep it in the prescribed heart rate range for moderate to intense exercise.

2. The Resistance Exercise Group completed the set and iterations on 12 resistance machines and moved all major muscle groups in the session. The machine included leg press, chest press, lat pull-down, leg curl, leg extension, biceps curl, triceps pushdown, shoulder press, abdominal crunch, waist extension, torso rotation, hip abduction. rice field. Participants performed 3 sets of 8-16 iterations with 50-80% of the maximum 1 iteration.

3. The combination group performed aerobic exercises for 30 minutes at moderate to intense intensity, followed by two sets of 8-16 resistance exercises on 9 machines instead of 12.

Study participants completed various assessments at the start and at 12 months, including the self-reported Pittsburgh Sleep Quality Index (PSQI), which measures sleep quality. Researchers also measured sleep time. Sleep efficiency (actual sleep divided by the total time an individual sleeps). Sleep onset latency (time to fall asleep after bedtime), sleep disorders (frequency of sleep disturbance due to too hot or too cold, snoring or coughing, bathroom use or pain). The lower the PSQI score, the better the quality of sleep, ranging from 0 for the best sleep to 21 for the worst sleep. Scores above 5 are considered “poor sleep”.

Survey results:

1. More than one-third (35%) of study participants had poor sleep at the beginning of the study.

2. Of the 42% of participants who did not sleep for at least 7 hours at the start of the study, sleep time in the resistance exercise group increased by an average of 40 minutes in 12 months compared to an increase of approximately 23 minutes. Did. In the aerobic exercise group, about 17 minutes in the combined exercise group and about 15 minutes in the control group.

3. Sleep efficiency increased in the resistance and combined exercise groups, but not in the aerobic or no exercise groups.

4. Sleep latency was slightly reduced by 3 minutes in the group assigned to resistance only, and there was no significant change in latency in the other participant groups.

5. Sleep quality and sleep disorders improved in all groups, including those who did not exercise.

Based on these findings, resistance-focused interventions may be new ways to promote better sleep and improve cardiovascular health.

“Both aerobic and resistance exercises are important for overall health, but our results suggest that resistance exercises may be better when it comes to improving nighttime ZZZ. “Masu,” said Brellenthin.

“Resistance exercises have significantly improved sleep time and efficiency. This is an important indicator of sleep quality that reflects how well a person falls asleep and stays asleep all night. Therefore, the last two. If your sleep deteriorates significantly over the years, consider the following: Incorporate two or more resistance exercise training sessions into your regular exercise routine to improve general muscle and bone health, and sleep. “Masu,” he added.

The limitation of research is that researchers use self-reported sleep questionnaires to assess sleep, rather than objectively monitoring sleep.

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