Steve KinG STyLe
19-03-09, 16:18
Ολοι ξερουμε οτι ο υπνος ειναι παρα πολυ σημαντικος για την καθημερινη μας ζωη αλλα και για το/α αθλημα/ατα μας.Ομως ισως καποια πραγματα μας διαφευγουν.Γι αυτο το λογο ανοιγω αυτο το topic ωστε να αναλυσουμε με αποψεις η/και αρθρα για τον υπνο και την προπονηση.
Αρχιζω με ενα αρθρο απο το T-Nation του Christian Thibaudeau
Quality Sleep
With our current lifestyle, it's hard to get those eight to nine hours of uninterrupted sleep because of elevated cortisol and catecholamine levels. When these are high, after a stressful day of work for example, it's hard to get that deep sleep you need for optimal growth and performance.
Furthermore, a lot of us train after work, around 6 or 7 pm. Training also elevates cortisol and catecholamine levels. Ironically, in that case, we don't get the full benefit of our training because of our training!
To get a good night's sleep:
• The room must be completely dark. No light source, regardless of how faint. If you have an alarm clock, turn it so that you won't see the time while in bed. If you can't get the room completely dark, wear an eye mask. Yeah, it looks stupid, but who cares? Nobody sees you.
• Don't leave your cell phone or computer in the room. The fewer "computerized" items you have in the room, the better.
• Set the room temperature a bit colder than the rest of the house.
• Learn and practice relaxation techniques.
• If you need some help relaxing and falling asleep, I suggest Z-12. Melatonin is also good, but it can leave you groggy.
• The use of cortisol-lowering supplements in the evening will be of great help to those who live a stressful lifestyle and/or train late. Phosphatidylserine at 400 mg plus glycine at 0.1 grams per pound of bodyweight post-workout and around one hour before bed will help.
Περιμενω θεματα και αποψεις.Αναμενετε και αλλα...
Αρχιζω με ενα αρθρο απο το T-Nation του Christian Thibaudeau
Quality Sleep
With our current lifestyle, it's hard to get those eight to nine hours of uninterrupted sleep because of elevated cortisol and catecholamine levels. When these are high, after a stressful day of work for example, it's hard to get that deep sleep you need for optimal growth and performance.
Furthermore, a lot of us train after work, around 6 or 7 pm. Training also elevates cortisol and catecholamine levels. Ironically, in that case, we don't get the full benefit of our training because of our training!
To get a good night's sleep:
• The room must be completely dark. No light source, regardless of how faint. If you have an alarm clock, turn it so that you won't see the time while in bed. If you can't get the room completely dark, wear an eye mask. Yeah, it looks stupid, but who cares? Nobody sees you.
• Don't leave your cell phone or computer in the room. The fewer "computerized" items you have in the room, the better.
• Set the room temperature a bit colder than the rest of the house.
• Learn and practice relaxation techniques.
• If you need some help relaxing and falling asleep, I suggest Z-12. Melatonin is also good, but it can leave you groggy.
• The use of cortisol-lowering supplements in the evening will be of great help to those who live a stressful lifestyle and/or train late. Phosphatidylserine at 400 mg plus glycine at 0.1 grams per pound of bodyweight post-workout and around one hour before bed will help.
Περιμενω θεματα και αποψεις.Αναμενετε και αλλα...