Should You Train Before Bedtime?

A Japanese study found that if you exercise at night you will be less tired the next day. Apparently it increases testosterone levels.

Whether this is the case or not I'm not sure. However, I do know that in my own (and other peoples) experiences it depends on what type of exercise you do.

For those of you who have trained physically hard in the couple of hours before bed and then ingested the necessary food afterwards you may well have found it hard to drop off for a good nights sleep.

I know, in the past, this was the case for me.

Think about it. It stands to reason!

You perform hard physical training, get your body into an 'alive' state with blood pumping and sweat pouring, and then expect it to quickly shut down and allow you those precious eight hours sleep a night!

NOT likely!

If this sounds like you, or you would simply like a way to unwind before bed while improving internal health, then keep reading.

All that is required from you is an acceptance of a more holistic approach to exercise. Yes, physical training where you sweat and work hard certainly has its place, but a knowledge and application of other less movement based training protocols is of immense value if good health is your objective.

What type of exercise am I referring to? Well, for a start, one that calms and centres the mind and focuses on slow, relaxed, breathing.

If you desire (and need) more quality sleep then doing jumping jacks and "pumping iron" is not the answer!

Joking aside, here is an easy to access relaxation exercise you can use before bed to ensure you drift off into a restful slumber.

1. Lie on your back and focus on your breathing. Try and allow your mind to clear.

2. Establish your energy centre just below your belly button. Breathe into this point.

3. Focus on gentle full breathing.

4. If you find it hard to drift off due to worries, anger, sadness or any other emotion then try to focus on your energy NOT on the emotion.

5. Try to calm your energy down by addressing your breathing. If you focus on what is bothering you it only serves to bring more attention to it.

6. Tell yourself you will wake up energised.

7. Continue your gentle, unforced, relaxing breathing until you drift off.

Try this type of internal approach to getting better sleep each night for a week and feel the relaxing benefits for yourself!

(c) Tim Webb 2005

Tim Webb is a fitness instructor, Ju Jutsu instructor and competitor. He specialises in easily accessible deep breathing exercises that combine breath and mind together. His site http://www.BreathForSuccess.com offers a product that provides deep breathing exercises for invigorating yourself, relaxing, and highlights how your breath can be tied in with your goals to move you towards them in record time!

---

Exercise & Motivation, Part 2: Overcoming Inertia & Getting Started

In the first article in this series (http://tinyurl.com/8ztbo), we gave... Read More

Working Out - Its Good For You

When we think about the life in the country, there... Read More

Exercising - Ways of staying motivated!

The number one reason people say they do not exercise... Read More

Finding The Right Exercise Intensity

We've all heard the exercise guidelines that recommend we participate... Read More

The Right Exercise Intensity

We've all heard the exercise guidelines that recommend we participate... Read More

Exercise Is a Key to Good Health for All of Us

There's plenty of evidence that an essential component of a... Read More

When Exercising Right Looks Wrong

For most of us we live in a black and... Read More

Got A Cold - Should You Work Out?

A recent study sponsored by the American College of Sports... Read More

4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried

1. Lunges with a barbell. Properly executed, this exercise is... Read More

Great Summer Workouts: Just Add Water

With warm weather season now in full gear, exercisers want... Read More

Reviewing Weider Home Gyms

For most of us non-professional body builders the Weider Home... Read More

The Cool Down - Recover Faster & Avoid Injury!

Many people dismiss the cool down as a waste of... Read More

Mixing Things Up

To say that the human body is an amazing machine... Read More

Exercising In Heat

Summer is officially here. Finally you can pack away your... Read More

4 Steps To More Effective Aerobic, Streching, and Weight Training Exercise

We all know that well-balanced diets include the different nutrients... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 4

Welcome to article number 4 in our series "Bodybuilding Sins... Read More

STRETCHING; Why Should I?

This short article looks at some of the tips, tricks... Read More

Burn that Fat - The Most Efficient and Effective Exercise Yet Devised by Man!

Rebounding: Health and Fitness BenefitsAs quoted by NASA, rebounding is... Read More

The History of Pilates ? It All Began With One Sickly Child

A look into the history of Pilates helps you understand... Read More

The Two Greatest Myths About Abdominal Exercises

If you have ever read a fitness magazine...If you have... Read More

How to Avoid Using Your Home Gym as a Clothes Rack

So here's the situation?You have a home gym, treadmill, elliptical... Read More

When to Exercise

Do you hit the gym in the morning, before your... Read More

How to Get The Most From Your Home Workouts

A recent study found that home workouts may do even... Read More

Exercise Motivation: 7 Sure-fire Tips

So you've begun an exercise program to get in shape... Read More

Get Fit From Home-Part 2

Using The StairsNot everybody has stairs in their home, but... Read More

Top 10 Reasons To Exercise In The Morning

If I had to pick a single factor that I... Read More

Have a Detailed Exercise Plan Before Training

You would never build a house without a site plan,... Read More

Top 3 Back Pain Risk Factors

Lower back pain is an increasingly common problem in fact... Read More

Six Simple Strategies to Turn Your Walks into Workouts

If You are already fitness walking several times a week... Read More

Basic Abdominal Exercises

If it's six pack abs that you're after, daily abdominal... Read More

Weight Loss and Fitness - Facts not Fiction

The world of weight loss and fitness is certainly vast,... Read More

Physical Fitness - Is Your Workout Missing Something?

Hiking along a rocky trail, two of the three friends... Read More

Calf Cramps - How To Get More Gain For Less Pain!

I cannot imagine that there is anyone past the age... Read More