7 Fitness Experts Share Tips on Balancing Exercise
Fitness Experts Share Tips on Balancing Exercise and Sleep for Better Health - When people think about fitness and getting in shape, the most common focuses are usually exercise and diet. We know that burning calories and eating right contribute to a better body, but what about rest?
Emily Schromm
On syncing exercise routines and sleep schedules:Routine is known to keep you consistent, so if that means waking up early and making it happen, or going straight after a long day of work to the gym, STICK TO THAT! No matter your workout style, intensity, or preference, if you are consistent, change WILL happen.
Sometimes it’s just a success to get to the gym at ANY time during the day, but if you can avoid sweating hard right before bedtime, do so. Winding down before bed is a real thing! Don’t hype yourself up too much so that you can get as close to 8 hours of sleep as possible.
On overlooked or incorrect things regarding sleep and fitness:
We tend to “wind down” by catching up on the last episode of Game of Thrones (guilty) or by checking emails in bed. Technology and the artificial lights can greatly affect our sleep cycle and quality.
Jessie Pavelka
On syncing exercise routines and sleep schedules:It depends on the individual and their schedules, but I’m a huge fan of wake-up workouts. Doing 15 minutes of intervals in the morning is an amazing way kick start the day. I also find that people tend to look at the day differently, in a more positive way, when they give themselves the gift of exercise first thing before the daily hustle starts.
The good thing about sleep patterns in relation to exercise is, the more you exercise the better/more rest you get. There must be a balance between working out hard and resting hard. Be sure to shut off the smartphones (blue lights) the TV, the late night eating and most of all the mind in order to get quality rest.
On overlooked or incorrect things regarding sleep and fitness:
I find many people don’t allow balance to exist between sleep and exercise/fitness. True health isn’t about constantly abusing your body through extreme gym sessions or hours of pounding the pavement, but rather by giving yourself a bit of love in the form of rest. The repair happens when your eyes shut and you shut it all off. Be mindful and create the balances.
Jessie Pavelka is an American fitness expert and television host, recently joining The Biggest Loser in Series 16 as a trainer and previously serving as a presenter on two UK television series. Follow him @JessiePavelka.
Dr. Layne Norton
On how nutrition factors into sleep and fitness:Nutrition before sleep is more important than most people think. Eating sufficient amounts of protein before bed ensures that your body can recover and keep rates of muscle protein synthesis elevated.
Many people avoid eating before bed for fear of it making them fat. However, research does not support these fears. In fact a recent study demonstrated slightly greater fat loss in people who ate the majority of their carbohydrate intake at night compared to people who ate them throughout the day.
Lucas James
On syncing exercise routines and sleep schedules:When it comes to sleep, I have my clients create a sleep schedule by setting a reminder on their phone one hour before their bedtime. I also recommend going to bed the same time every night (Sun-Thur) to create a consistent sleep cycle.
As for exercise, all of my clients are required to book their personal training sessions a week in advance and schedule their personal workout days prior to the week starting. Having my clients schedule and prioritize their sleep habits and workouts keeps them on track with their goals and improves their overall health.
On overlooked or incorrect things regarding sleep and fitness:
I find that sleep is drastically overlooked, especially when working with executives, entrepreneurs, and new mothers who sometimes get less than five hours. I believe that sleep dictates our productivity, energy, and focus. Without at least six hours of sleep some feel low energy, and struggle with their nutrition and exercise. The number one reason I hear from my clients that have a poor workout is, “I didn’t get much sleep last night.”
Jen Jewell
On syncing exercise routines and sleep schedules:
When it comes to sleep and earning top results with fitness, people often underestimate how crucial of a component sleep truly is to a health & fitness regimen. More often than not, people are overworked from a stressful day on the job, then trying to hit the gym each day after work, only to come home and watch TV in bed before passing out for a measly four to five hours of rest. This vicious cycle doesn’t allow your body to recover from the day, the workouts and watching TV or using electronics right up until bedtime also isn’t helpful for a good night’s rest.
With sleep routines and fitness, it’s all about consistency. Your body will thank you when you award it with a similar bedtime each night and wake-up call each morning. I always advise my clients (and follow this rule of thumb for myself as well) to make sure they schedule their workout for the time of day that feels most natural to them, or when they have the most energy.
On overlooked or incorrect things regarding sleep and fitness:
The most overlooked thing regarding sleep and fitness is pretty simple: most people that workout each day are not getting enough rest each night. A recent Gallup pollshowed that in the U.S., about 40 percent of Americans aren’t getting enough sleep.
Factor in a lack of sleep/rest with a busy work day and strenuous workout regimen as you’re trying to shed those pounds before your Hawaiian vacation, and you have a recipe for an overworked disaster, leaving your body more stressed out than rejuvenated from your newfound healthy lifestyle.
The Takeaways
Although many of the experts we interviewed come from diverse backgrounds, they largely share a consensus when it comes to sleep and fitness:
- Make sure you’re budgeting enough time for sleep in your routine, and give your body adequate time to rest.
- Getting your workouts in early reduces likelihood of putting off the gym.
- But, more important is listening to your body’s rhythms and finding a time you can consistently stick with for long-term lifestyle changes.
- Skipping sleep time for early or extended workout sessions may not be a smart move, as both rest and exercise are important, working together to deliver results.
Do you use any of the strategies recommended here? What’s your ideal time of day to workout, or what habits do you find make it easier to fit both healthy sleep and good workouts into your day?
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