Want to Build Muscle? Sleeping Late and Exercising More Won't Work!
The Daily Mail previously published an article.
The article featured 46-year-old Sarah Chalmers
who participated in a sleep school experiment,
for five consecutive days
sleeping 8 hourscompared tosleeping 6 hours
of the comparison photos.
Previously 8 hours, after 6 hours
Research by the University of Surrey in the UK found thata continuous week of nightly sleep time
less than 6 hourswill cause changes in711 types of gene functions within the body.
including
metabolism, inflammation,
immunity and stress resistance.
For fitness enthusiasts,
sleep deprivation will also affect the effect of muscle gain.
Sleep deprivation will affect the secretion of growth hormone
when the body's growth hormone reaches its peak secretion period,
people are exactly in deep sleep.
People usually have 4~5 sleep cycles per night.
*Non-Rapid Eye Movement Sleep (NREM) *
and Rapid Eye Movement Sleep (REM)
each cycle 90~110 minutes.
In the third and fourth stages of a complete sleep cycle,
growth hormone will be secreted in large quantities,
when it turns into Rapid Eye Movement Sleep,
growth hormone secretion will decrease.
If you are always in a shallow sleep state,
growth hormone secretion will not reach its peak value,
and muscle gain will also be inhibited.
And the impact is not just one point.
01 / Affecting the speed of muscle fiber repair
During the daytime, muscle fibers will be damaged during exercise, and the body will begin to repair the damaged muscle fibers during rest. At the same time, the repaired part will be stronger than before. This is the principle of muscle gain.
But if your sleep time is not enough, the body's repair will not be sufficient, and muscle recovery will not be sufficient. It will also affect the level of the next training.
02 / Cortisol SecretionWhen sleep is insufficient, people will secrete a large amount of cortisol. It is known thatcortisol delays muscle shaping
Furthermore, it can damage body tissues. So, the high release of cortisol will prolong the time to reach the best recovery state.
