Exercise and Sleep

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https://inews.co.uk/news/bench-presses-resistance-exercise-more-sleep-night-run-aerobic-study-1496839

If you want more sleep at night, you should start weight training, according to a study

New study finds that resistance exercise is better for sleep than aerobic exercise, although both kinds are better than nothing

 

By Tom Bawden

Science & Environment Correspondent

March 3, 2022 5:00 pm(Updated 5:13 pm)

 

Bench presses are better than a run for allowing a good night’s sleep, according to a study.

It found that giving muscles a good workout is more effective for slumber than aerobic exercise.

But those who favour aerobic exercise over “resistance’ workouts should not be too dismayed since it is still much better than lounging around.

 

Researchers compared the effect of three supervised one-hour sessions a week of resistance training, such as working out on leg or chest press machines, with aerobic exercises like running on treadmills or riding exercise bikes, according to a study

After a year, participants in the resistance group were getting an extra 40 minutes a night, compared to an increase of 23 minutes for the aerobic group – in each case, for those participants who were getting less than seven hours sleep at the start.

“While both aerobic and resistance exercise are important for overall health, our results suggest that resistance exercises may be superior when it comes to getting better ZZZs at night,” said Angelique Brellenthin, of Iowa State University.

“Resistance exercise significantly improved sleep duration and sleep efficiency, which are critical indicators of sleep quality that reflects how well a person falls asleep and stays asleep throughout the night.

 

“Therefore, if your sleep has become noticeably worse over the past two stressful years, consider incorporating two or more resistance exercise training sessions into your regular exercise routine to improve your general muscle and bone health, as well as your sleep.”

The resistance machines also enabled lat pulldowns, leg curls, leg extensions, bicep curls, tricep pushdowns, shoulder presses, abdominal crunches, lower back extensions, torso rotations and hip abductions.

Dr Brellenthin presented her findings at the American Heart Association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Conference in Chicago.

Previous research has found that not getting enough sleep – the recommended amount for adults is seven to eight hours a day – or getting poor quality sleep increases risks for high blood pressure, elevated cholesterol and atherosclerosis, which happens when fatty deposits build up in arteries.

Failing to get enough sleep is also linked to weight gain, diabetes and inflammation, all of which can worsen cardiovascular disease. Meanwhile, sleeping both too much or too little has been shown to increase the risk of stroke, heart attack and death.