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Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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24.05.2015 |
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Sleep better - do strength training
Having sleep problems? Strength training can help, sports scientists at Appalachian State University in the US discovered. According to their study, doing strength training early in the morning helps you fall asleep earlier at night, and doing strength training later in the day reduces the number of times you wake up during the night.
Study
7A = strength training at 7 o'clock in the morning; 1P = strength training at 1 o'clock in the afternoon; 7P = strength training at 7 o'clock in the evening.
The training session consisted each time of standard exercises on machines: leg press, leg extension, hamstring curl, calf raise, crunch, triceps extension, biceps curl, lat pull-down and chest press. For each exercise the students did 3 sets of 10 reps.
Results
The researchers also monitored the students' blood pressure while they were sleeping. Strength training had no effect on this, however.
Conclusion
"Those who do not regularly engage in aerobic exercise because of health or other limitations could improve their ability to maintain sleep and concomitantly limit the risk of developing adverse health conditions such as cardiovascular disease, diabetes, and depression, which have all been associated with poor or insufficient sleep, by incorporating resistance exercise into their weekly routines; this thus supports the role of exercise as an effective prophylactic health measure."
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