fitness guru and Nick Robinson is
sharing her secrets to a healthy
lifestyle hi I’m Veronica watchmojo.com
and today we’re taking a look at the
last step rest and recovery you have to
be sleeping adequately in order for your
body to be able to recover from whatever
you’re doing and for your body to
rebuild itself it rebuilds itself and
resets itself at night during deep sleep
so the first thing we need to look at is
how are you sleeping and we look at
sleep hygiene and what sleep hygiene
means is how long are you sleeping when
are you sleeping are you sleeping during
shift work during the day or at night
how early do you go to bed how early do
you wake up and when you’re sleeping how
often do you wake up and how long does
it take you to get back asleep and when
you’re in sleep how deeply do you sleep
so how many hours do we need to rest at
night on average the human body is
designed to rest for about eight hours
per night or more before we invented the
lightbulb we used to go to bed at
sundown and we’d wake up at sunup so
most of us are going to bed far too late
we’re sleeping far too poorly and we’re
waking up too early and what happens is
people build up what we call a sleep
debt and when you’re chronically
sleep-deprived and you have a debt of
sleep your body will force you to make
up for that debt by making you sick than
prehistoric times a caveman if he was
consistently sleep-deprived it meant
either that his tribe was under attack
by say wolves or another tribe or
perhaps that there was a famine so the
endocrinology whole system will put you
into what we call survival mode which
means that your body will decide that no
matter how much you’re exercising or how
well you’re eating your body will take
all those calories and put it into fat
storage and predominantly around the
middle into the core what we call
visceral fat and that’s really dangerous
that is predisposition to disease when
you have a high
visceral fat what do you have to say to
those people say they just can’t fall
asleep any earlier and they don’t need
more than four hours most people are
caught in this really vicious cycle
where they tell me they can’t sleep and
then I say well what are you taking
during the day in terms of coffee and
stimulants most people say well I’m so
tired that I take you know a cup of
coffee in the morning and then I ask is
it a small cup or is it a 16 ounce cup
and then how many of those during the
day are you taking and then are you
eating a lot of sugar during the day are
you having stimulants or stimulating
drinks and then I look at really the
true cycle of sleep deprivation usually
means that those people are addicted to
stimulants and you can never get off
that cycle if you’ve had a hard night
are there other ways to get that energy
there are things that you can do to help
you compensate for lack of sleep like
massage for example or doing a thermal
circuit going into the sauna and then
finishing with cold ice shower and for
people who are really sleep-deprived
there are other steps that we can take
when it comes to recovering after work
out what is the proper way well the
truth is that exercise is another stress
on the body so when you’re exercising
your body needs to recover from the
exercise that you’ve been participating
in and if you take your body into a good
resistance training routine you’re
probably going to total muscle
exhaustion which is a term that means
that your last repetition whatever it
was was the last repetition your body
was able to handle before it went into
failure so when you’re at that point
your body actually has micro tears that
are created in the muscle and your
muscle needs to reknit itself back
together in order to create more muscle
fibers so it’s really important to
strategically placed rest within your
overall training strategy thank you very
much that’s great thank you
you
sharing her secrets to a healthy
lifestyle hi I’m Veronica watchmojo.com
and today we’re taking a look at the
last step rest and recovery you have to
be sleeping adequately in order for your
body to be able to recover from whatever
you’re doing and for your body to
rebuild itself it rebuilds itself and
resets itself at night during deep sleep
so the first thing we need to look at is
how are you sleeping and we look at
sleep hygiene and what sleep hygiene
means is how long are you sleeping when
are you sleeping are you sleeping during
shift work during the day or at night
how early do you go to bed how early do
you wake up and when you’re sleeping how
often do you wake up and how long does
it take you to get back asleep and when
you’re in sleep how deeply do you sleep
so how many hours do we need to rest at
night on average the human body is
designed to rest for about eight hours
per night or more before we invented the
lightbulb we used to go to bed at
sundown and we’d wake up at sunup so
most of us are going to bed far too late
we’re sleeping far too poorly and we’re
waking up too early and what happens is
people build up what we call a sleep
debt and when you’re chronically
sleep-deprived and you have a debt of
sleep your body will force you to make
up for that debt by making you sick than
prehistoric times a caveman if he was
consistently sleep-deprived it meant
either that his tribe was under attack
by say wolves or another tribe or
perhaps that there was a famine so the
endocrinology whole system will put you
into what we call survival mode which
means that your body will decide that no
matter how much you’re exercising or how
well you’re eating your body will take
all those calories and put it into fat
storage and predominantly around the
middle into the core what we call
visceral fat and that’s really dangerous
that is predisposition to disease when
you have a high
visceral fat what do you have to say to
those people say they just can’t fall
asleep any earlier and they don’t need
more than four hours most people are
caught in this really vicious cycle
where they tell me they can’t sleep and
then I say well what are you taking
during the day in terms of coffee and
stimulants most people say well I’m so
tired that I take you know a cup of
coffee in the morning and then I ask is
it a small cup or is it a 16 ounce cup
and then how many of those during the
day are you taking and then are you
eating a lot of sugar during the day are
you having stimulants or stimulating
drinks and then I look at really the
true cycle of sleep deprivation usually
means that those people are addicted to
stimulants and you can never get off
that cycle if you’ve had a hard night
are there other ways to get that energy
there are things that you can do to help
you compensate for lack of sleep like
massage for example or doing a thermal
circuit going into the sauna and then
finishing with cold ice shower and for
people who are really sleep-deprived
there are other steps that we can take
when it comes to recovering after work
out what is the proper way well the
truth is that exercise is another stress
on the body so when you’re exercising
your body needs to recover from the
exercise that you’ve been participating
in and if you take your body into a good
resistance training routine you’re
probably going to total muscle
exhaustion which is a term that means
that your last repetition whatever it
was was the last repetition your body
was able to handle before it went into
failure so when you’re at that point
your body actually has micro tears that
are created in the muscle and your
muscle needs to reknit itself back
together in order to create more muscle
fibers so it’s really important to
strategically placed rest within your
overall training strategy thank you very
much that’s great thank you
you
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