Whether you’re looking to lose 10 or 50 pounds, working out before bedtime can be incredibly effective. Research indicates that exercising before you sleep can boost your metabolism, helping you burn more calories while you rest, and also improving the quality of your sleep. The fat around your organs, known as visceral fat, raises the risk of serious health problems like asthma, diabetes, heart disease, and cancer. Everything you eat adds calories to your body.
Why and How to Exercise Before Sleeping
To burn calories even while you sleep, it’s important to have a consistent exercise routine. Exercise helps you lose weight by speeding up your metabolism, which burns calories. The more you exercise, the more calories your body needs for energy. When calorie intake is reduced, the body starts using stored fat for energy. Combining a lower calorie intake with exercise before bed creates a calorie deficit, promoting better health. Reducing your daily calorie intake by even 500 calories, along with exercising, can benefit both your body and mind.
Aerobic Exercises
Aerobic exercise is one of the best ways to combat fat and boost metabolism. Spending about 20 minutes a day on activities like skipping rope, dancing, jumping jacks, or using the stairs or a stationary bike can be very effective. These exercises are high-paced, make you sweat, and help you lose fat.
Resistance Training
Strength training or resistance exercises are also great for burning calories and building lean muscle. Activities like crunches, push-ups, sit-ups, planks, and lunges can keep your metabolism elevated, allowing you to burn calories all night long. Alternating between aerobic exercises and resistance training can optimize fat burning.
Bodyweight Exercises
Exercises that use your body weight for resistance, such as push-ups, pull-ups, bodyweight squats, and dips, help build muscle and burn fat without significantly increasing your heart rate. This makes them ideal just before bedtime. The number of repetitions and sets will depend on your strength and fitness level.
Yoga
Yoga is excellent for stress relief and improving sleep quality. Poses like the plank, bridge pose, tree pose, mountain pose, downward dog, and child’s pose help relax tense muscles. These poses, from standing positions to lying down, promote relaxation and flexibility.
Stretches
Stretching for about 30 minutes before bed is a great way to relax. Stretching helps prepare your body for sleep without pushing it to the limits. Make sure not to experience any pain while stretching. Specific stretches like the kneeling stretch and lying piriformis can enhance flexibility and strength in areas like the glutes and hips.
Tips for Exercising Before Bedtime
If you struggle to relax after a late workout, try having a small protein-rich meal or a shake. A shower or sauna can help by lowering your body temperature, which induces sleep. Your muscles should be tired from the workout, making it easier to fall asleep.
Is Working Out Before Bed Okay?
Nighttime workouts can be a perfect way to wind down. Contrary to some beliefs, recent studies show that exercising before sleep can actually improve your rest. After about an hour, hormones like adrenaline and cortisol decrease, putting your body in a more relaxed state.
Eat a Snack
It’s essential to have the right nutrients before hitting the bed, especially if you’re on a strict diet. Eating enough can prevent feelings of starvation and ensure your body has the energy to recover from a workout. Consume a small snack before sleeping to avoid waking up hungry or in pain.
Follow Rules
Everyone responds differently to working out. If evening workouts make it hard for you to relax, consider exercising earlier. If you suffer from insomnia, experimenting with different workout times can help. Some people find they sleep better after morning workouts, while others benefit from evening exercise.
Why Work Out Before Bed?
There are many benefits to working out before bed. It can help prevent post-work snacking and relieve stress. Afternoon to evening is an excellent time for exercise as body temperature and muscle strength peak. This increases testosterone levels, which can maximize strength gains. Consistency is key to benefiting from workouts; choose a time that best fits your schedule and stick to it.
Conclusion
Alongside active exercises, you can include meditation, breathing, and visualization exercises in your routine. Combining body and mind exercises can enhance sleep, boost metabolism, and promote overall health. These pre-bedtime exercises, including yoga, light bodyweight exercises, aerobics, and stretching, can help you achieve a fitter, stronger, and healthier self.