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10 Sleep Hacks Every Athlete Needs To Know [Infographic]

10 Sleep Hacks Every Athlete Needs To Know [Infographic]

For those who take their fitness seriously, there are parts of our daily routine which are prioritised over everything else; these are, of course, exercise and diet.

The two really go hand-in-hand. Exercise helps us lose weight and improves our fitness. Creating the perfect diet both fuels the body to achieve certain exercise goals and also acts as a supplement to improve physical growth and recovery.

The tricky thing is finding a delicate balance between the two, ensuring you get plenty of exercise without neglecting a healthy and balanced diet. Take a look at this informative post from Real Simple which discusses the two in more detail.

Athletes & Diets

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However, all bodies are different and some can cope with less healthy diets than others. There are many examples of successful sports stars who regularly eat mounds of junk food between serious competitions and are still able to get into a healthy routine when it comes to the crunch.

There are plenty of great examples of this, one of the most famous being the world’s fastest man, Usain Bolt. 

The record-breaking sprinter admitted to eating 100 McDonald’s chicken nuggets every day during the Beijing Olympics where he won three gold medals. You can read more on his junk food habits in this article from Joe.

While exercise and diet are extremely important to anyone hoping to live a fit and healthy lifestyle, there are other things which are just as important, but a lot less frequently discussed.

One example is sleep. Sleep is massively important in ensuring we are fully rested and energised for the following day. However, by concentrating fully on exercise and diet alone, the amount of sleep we get can often take a back seat.

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Athletes & Sleep

The National Sleep Foundation are one of many who suggest that the recommended amount of sleep each adult should have per night is eight hours. Any less and our bodies may not be sufficiently rested and may not function at the peak levels we want every day.

While it’s a lot less reported than fitness routines or diets, many of the top sports stars take their amount of sleep very seriously.

Take a look at this article from the Huffington Post which explains how the likes of Roger Federer, Andy Murray, LeBron James and Michelle Wie have at least nine hours sleep every night, otherwise, they feel they cannot function properly the following day.

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One of the most interesting sports star sleep stories involves the most decorated Olympian of all time.

It’s reported that Michael Phelps goes the extra mile at bedtime, sleeping in a chamber which simulates being at an altitude of 8,500 to 9,000 feet. It decreases oxygen, forcing the body to work harder under the circumstances. As a result, blood flow and endurance improve.

Of course, this is a slightly drastic example and something which the average person wouldn’t dream of doing, but it emphasises how important sleep is to the routines of athletes.

10 Sleep Hacks Every Athlete Needs To Know

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For the amateur athlete, getting a proper sleep routine is slightly trickier than it is for a pro athlete who doesn’t have any other commitments. Working a 9-5 job, fitting in plenty of exercise and maintaining a healthy diet is tricky enough, before squeezing in eight hours sleep.

Thankfully, SleepyPeople.com has created a really handy infographic which can help anyone who is struggling to balance their healthy lifestyle.

‘10 Sleep Hacks Every Athlete Needs To Know’ offers up some great advice to structuring a healthy routine so that you can fit everyone in, including a great night’s sleep. Take a look below.

athletes-sleep-hacks-1

    Featured photo credit: Sleepy People via sleepypeople.com

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    Published on March 8, 2019

    How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

    How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

    When we fall into a workout routine, our moves become automatic, and the body quickly adapts. This is called muscle memory.[1] While teaching your body how to properly execute squats, push-ups, or crunches is a benefit, overly relying on these moves to consistently grow gains won’t yield the kind of results you want. That’s because the muscles work in the same way every time.

    Simply put, they’re not being “surprised,” so they get lazy.

    Supplementing your routine with flow yoga is one way of surprising your muscles, especially if you are new to the yoga practice and have never tried the postures. It’s like taking a new road home when you drive, deviating from your usual route. Science has found that by doing so, you’re creating new neuropathways in your brain.[2] The same is done in your muscles when you try a new routine.

    How is this done? Let’s dive right into it.

    How Flow Yoga Boost Your Gains in Your Workout Routine

    Think about your current workouts:

    If you lift weights, you rely on external tools to engage your various muscle groups. Over time, your shoulders, legs, or biceps will come to expect the weighted plates or dumbbells, in the repetitive sequences that you remember.

    In flow yoga, we use the body as the weight. Add gravity and hundreds of different postures and combinations, and you have a workout that uses the same muscle groups, but in many different ways.

    A pose such as plank is a full-body workout, with every muscle engaged to keep the body in one long line. While it’s a stationary pose, it requires muscle control and activation, with no room for passivity.

      A Flow sequence, on the other hand, requires your muscle to switch from one pose to another swiftly, providing you with a more balanced and wholesome use of your major muscle groups.

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      Not only do these poses and routines re-energize the body in a refreshing way, they also allow you to learn something new, which is powerful for the mind.

      Bottom line? Complementing your exercise regimen with flow yoga is like hitting the shuffle button on your workouts, using your muscles in ways that “surprise” them, which in turn boost their growth and performance.

      Energizing Flow Yoga with Added Cardio

      Flow yoga is also known as “Vinyasa.”[3] In Sanskrit – the sacred language of the practice and its Indian roots – Vinyasa is roughly translated to “one breath, one movement.”

      This guideline, first and foremost, enhances your breathing, and teaches you how to go from our typical shallow, chest-only breathing, to a more deeper, belly-chest breath that uses the entire lung system.

      Not only is this beneficial for a myriad of healthcare reasons (combat allergies, eliminate toxins, reduce stress, ease anxiety), it also greatly impacts our muscles,[4] and therefore our workout.

      Flooding your muscles with rich oxygen will only keep them healthy, while the cardio benefit will get you warmed up to take on the more challenging postures in a flow yoga class. This prevents injuries and cramping.

      The best example of energizing cardio in flow yoga is the Sun Salutation sequence. Each pose is completed on an inhale or an exhale, until the sequence is finished. One full sequence may be repeated several times, encouraging you to take fuller and deeper breaths. The cycles warm up and loosen the body and prepare the muscles for stationary poses that are held longer.

      Here’s how to do a Sun Salutation Flow:

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      Due to the Sun Salutations, the muscles are not thrown into a challenging workout, but rather primed and prepared with energizing breath.

      Why is this important, you ask? Because happy muscles are warmed-up muscles.

      The Best Thing About Flow Yoga

      The best thing about practicing flow yoga? You’re building strength and flexibility.

      Strength and flexibility are like the Mecca of a wholesome workout routine. Before we get into why this is important, let’s break these two down individually to see how they stand up on their own:

      Meet Strong Stan

      Strong Stan is at the gym, doing bicep curls with massive dumbbells. His muscles have peaked in size, and he proudly displays them.

      While he loves to lift weights, Strong Stan often skips stretching or warm-ups. He just doesn’t see how that could help him continue his muscle gains, so he jumps right into a heavy workout.

      While it’s not evident to a passerby, Stan’s muscles are hurting. Without sufficient flexibility or deliberate stretching, Stan’s muscles are shortening and getting tighter. This eventually leads to joint injuries,[5] because un-stretched muscles have limited range of motion.

      Big muscles are a sure indicator of strength, but here’s the kicker – choosing not to prioritize flexibility will keep them inherently at risk.

      Meet Flexible Fiona

      Flexible Fiona is in a flow yoga class, easing herself into a backbend.[6] She effortlessly gets into the pose, and “hangs” out there for a few breaths while the teacher cues the class.

      Even though the teacher instructs the students to engage their glutes and be mindful that this is an active pose, Flexible Fiona opts otherwise, and relaxes into the posture by sacrificing the strength she ought to be building.

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      To many in the class, Fiona’s execution of the backbend would be a success – maybe even something to envy. However, what Fiona doesn’t realize is that her excessive flexibility is actually a detriment to her joints.[7]

      Flexibility has been defined as the “absolute range of motion” by Tony Gummerson, Martial Arts instructor. For people who are naturally flexible, that line of absolute range is often blurry and, in practice, overlooked.

      It’s very easy for Fiona to go above and beyond her range of motion, since her flexibility parameters are much wider than what Strong Stan may experience in a similar pose.

      Because she doesn’t feel the stretch in the same degree of motion as other students in class, Fiona has to push the envelope of her flexibility. This puts too much pressure on the joints that are already overworked, and it overstretches the muscles that are now prone to tearing.

      Your goal is to create muscle and joint balance and wholeness.

      What Strong Stan and Flexible Fiona have in common is that they’re both missing vital pieces of muscle awareness.

      In Stan’s case, heavy and tight muscles crave flexibility. Without it, not only would Stan hit a plateau in his gains because of a sure injury, but he would miss out on having the lean and toned muscles that we all want to have.

      In Fiona’s case, her overstretched muscles are not getting a workout at all. Rather, her excessive flexibility is resting on her joints, which leads to definite injury.

      So what can you do? It’s quite simple.

      You have to give your muscles the opposite of what they’re used to.

      If you’re a Stan and hate stretching, focusing on your flexibility is key. You will lengthen your tight muscles, and you’ll create new muscle memory by practicing routines that are new to you and your muscle groups.

      If you’re a Fiona and hate strengthening, focusing on this priority is vital. Your muscles are used to being passive as you stretch, so shaking up the usual and putting them to work will not only keep you injury-free, but that much closer to the muscle gains you’ve been looking for.

      Fortunately, flow yoga is the whole package, and can be the one-stop-shop for both Stan and Fiona.

        Final Thoughts

        If you’re serious about using flow yoga to supplement your workout routine to boost gains, sign up for a class at your local gym or yoga studio. There are a number of styles of yoga to try, but as we’ve discussed in this article, the Vinyasa style is your best bet to complement a moderate exercise regimen.

        Many studios offer beginner-style Vinyasa classes, where the instructor will explain the basics, and break down the sequences in a pace that is suitable for entry-level students. From here, the student can build upon their practice, and opt for more challenging, fast-paced classes, such as Power Flow or Ashtanga.

        Working out is a lesson in teaching your muscles. The gains that we grow are the result of that experience, and it all comes down to conditioning our body in a way that is healthy, efficient, and balanced.

        With a practice like flow yoga, we can offer supplemental training to our current regimen that will work our muscles in ways that are new, refreshing, and “surprising.” This method will keep our muscles toned and lean, as long as we prioritize the balance between strength and flexibility to ensure that we’re meeting both of these needs. Our muscle gains and body health depend on it.

        More Resources About Yoga and Fitness

        Featured photo credit: Edit Sztazics via unsplash.com

        Reference

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