These tips could help injured runners, beginners, and pregnant women stay in shape.
*Courtesy of The Fitnessista
It’s amazing to get in a workout at any point of the day, but sometimes if the workout is too intense, or too late, it can be even harder to wind down before going to sleep. There are some ways you can be active at night but still get your rest.
Here are some of the things I’ve noticed:
The sweatier you are, the harder it may be to crash. The body has to work to bring itself back to resting state after a workout, which includes tasks like increasing oxygen intake, decreasing heart rate, lowering tissue temperature, hormone balancing, and replenishing fuel. If you have a super intense or sweaty workout, you may feel that your heart rate is elevated for a while after you complete your workout. This can make it harder to sleep. I also think it’s good to walk around and be on your feet while you’re recovering. Instead of going from 100 to 0, moderate (instead of strenuous) exercise before bed may be your best bet.
Some ideas for moderate activities before bed:
- Yoga—the type depends on your level and personal preferences
- Barre—check out any of my barre videos if you need ideas
- Moderate cardio—something like a quick walk, elliptical, or Stairmaster
- Strength training—avoid intervals or metabolic circuits. Stick with 3 sets of each exercise with rest in between
- Take a cardio class you enjoy
Be sure to know your personal cut-off time. I found that exercise before bed doesn’t affect me too much, but others are different. Sometimes I teach a late class, and I could fall asleep pretty much any time, anywhere.
If you get in a late workout, do you have a hard time winding down? Any fave ways to decompress before bed? Any crazy salad combos lately?