Discussion Post #7 (Due- Friday, April 22nd @ 3:35PM)

llabaw

Is sleep important for fitness training? What do some of the experts say? Do you feel that sleep effects your individual workouts? If so, how?

17hbaghdadi

Yes! Receiving enough sleep every night is necessary for optimum performance in all aspects of your daily routine, especially fitness training. According to orthopedic surgeon and sports medicine specialist David Geier, "good sleep can improve speed, accuracy, and reaction time in athletes." Additionally, a study conducted at Stanford University recorded marked improvements in those varsity basketball players who received 10 hours of sleep instead of their usual 6-9. The National Sleep Foundation recommends 8-10 hours of sleep each night for a teenager, yet it is rare for me to achieve this level of rest during the school week. (@my teachers, thanks!) I can also feel the effects of sleep deprivation on my performance in class. My motivation to work out plummets and it's difficult to keep my energy from sinking as well. I find myself deviating from my routine towards less vigorous activities or drifting off to sleep all together.

Sources:
http://www.webmd.com/fitness-exercise/sleep-athletic-performance
https://sleepfoundation.org/sleep-topics/teens-and-sleep
http://www.mensfitness.com/life/the-shocking-truth-about-sleep-deprivation?page=2

Replies:

18amasarikova

Sleep is very significant in many aspects. It is definitely important for fitness training. When one is sleeping, most of the growth hormone is produced which include the benefit of stronger biceps, increased calcium retention and fat loss. In other words, not getting enough sleep can actually make you fat. As Hannah mentioned in her post, sleep can improve one's fitness performance such as speed and accuracy. Usain Bolt considers sleep the most important part of his daily training regime: "Sleep is extremely important to me -- I need to rest and recover in order for the training I do to be absorbed by my body". More examples of the importance of sleep in training and an athletes performance are: by incorporating adequate sleep into their routine, tennis players get a 42% boost in hitting accuracy, sleep improves split-second decision making ability by 4.3%. The hours of sleep one gets every night should range from 7-9 hours or 10-12 hours. For example, Roger Federer gets 11 hours sleep per night, Lebron James gets 12 hours.
Of course, sleep affects my individual workouts and overall day in many ways. It is not surprising that when I sleep small amount of hours, I am tired during the day and therefore am less likely to fully concentrate or perform as high as I would like. However, that is usually not a problem for me as I get around 8-9 hours of sleep every school night.


http://www.fatiguescience.com/blog/infographic-why-athletes-should-make-sleep-a-priority-in-their-daily-training
http://www.sixpackbags.com/blog/importance-sleep/
http://www.shape.com/lifestyle/mind-and-body/why-sleep-no-1-most-important-thing-better-body
http://www.webmd.com/fitness-exercise/sleep-athletic-performance

Comments:
@17hbaghdadi : I liked how you stated facts from credible sources and I enjoyed reading about your own experience. Hopefully you will start to sleep more during the week!

18ethakran

In my opinion, sleep is very important to one's workout. The reason being is that sleep refreshes and gives your body the energy it needs through out the day. Without the energy and being fresh that is necessary, and then working out will use the rest of the energy left, making you even more tired, and putting you at a risk of falling ill. Researches recommend getting five to six hours of sleep a night for people who are not very active, and seven to nine hours for people who are physically active.In my own experience, i feel sleep does help in workouts because you do not reach fatigue as fast.

Comments:

Anna: I enjoyed reading your post and i like how you included specific stats and numbers.

Hannah: I like your personal response and story.

http://www.webmd.com/sleep-disorders/features/adult-sleep-needs-and-habits

18jgarsjo

Scientists know that enough sleep is needed in order to function at 100%, mentally and physically. Your mental health is greatly affected by the amount of sleep you get. In order to do the best you an during the day, its recommend to get at least seven hours of sleep and no more than twelve because sleeping more than twelve hours a night may make you feel groggy during the day. A lack of sleep can cause fatigue, a lack of motivation, and it can also make you more prone to accidents. Also, a lack of sleep can can decrease protein synthesis which is your body's ability to make muscle. I find that on the days where i don't get enough sleep, I don't do my full workout and instead I focus on one part of it because I don't feel like I have enough energy to be active. I feel tired during the days when I didn't get enough sleep the night before, and unable to concentrate.

http://www.shape.com/lifestyle/mind-and-body/why-sleep-no-1-most-important-thing-better-body
https://sleepfoundation.org/sleep-topics/teens-and-sleep

@18amasarikova I liked how you included examples of athletes and their sleeping habits.

@17hbaghdadi I like how you included a quote to back up your info.

18nrahmat

Sleep effects everybody in all sorts of ways. It doesn't only effect your working out stamina but in general. Being sleep deprived will effect your grades, personality, emotional and physical health too. That's why sleeping is important. Sleeping is recovering from all sorts of illnesses and it makes you healthier.
"By incorporating adequate sleep into their routine, tennis players get a 42% boost in hitting accuracy
Sleep improves split-second decision making ability by 4.3%
After 4 days of restricted sleep, athletes maximum bench press drops 20lbs
Roger Federer gets 11 to 12 hours sleep per night
Lebron James gets 12 hours of sleep per night" (fatiguescience.com). It effects you tremendously if you are really strict about your sleep and health.


http://www.fatiguescience.com/blog/infographic-why-athletes-should-make-sleep-a-priority-in-their-daily-training

@17hbaghdadi i like how you incorporate sleeping with your personal info!
@18ethakran that's true!!! i totally agree with you one hundred percent

18sblomquist

Sleep is extremely important not only for fitness, but in all aspects of life! According to the Sleep Foundation, "sleep is food for the brain". This means that sleep fuels your body and ensures that your brain functions to maximum capacity each day. Sleep is very important for fitness because only when you are alert can you complete exercises correctly and with efficiency. Most of the growth hormone (GH) is produced while you sleep. This hormone promotes fat burning, strengthens your immune system, and promotes calcium retention (which helps your bone mass stay healthy). All of these components not only improve your fitness for workouts, but also for your body to function properly. Thus, for your overall health, sleep is extremely important.
The connection between sleep and fitness is in fact a cycle: when one sleeps better, their fitness performance is better. In turn, more exercise leads to better sleep (according to a study conducted by the Sleep Foundation).

When I conduct my workouts, I definitely feel the effects of lack of sleep. On nights when I only get 6 or 7 hours of sleep (Sleep Foundation recommends 8-10 hours for teenagers), I find that I am lazy and sluggish, not wanting to work out and also not able to workout with as much intensity or energy. On days when I do sleep enough, I feel much more energetic and ready to work out, which in turn makes me feel much happier.

Sources:
http://www.mensfitness.com/styleandgrooming/fashion/sleep-better-live-better
https://sleepfoundation.org/sleep-topics/teens-and-sleep
https://sleepfoundation.org/sleep-news/study-physical-activity-impacts-overall-quality-sleep

Comments:
@17hbaghdadi : I like how you used a specific type of sport (basketball) to show how sleep improves fitness.
@18amasarikova : It was so interesting to read different sports players sleep schedules to show how sleep improves fitness!

17hbaghdadi

Replies:

@18amasarikova Great statistics! I like how you included the scientific effects of sleep deprivation.

@18nrahmat I loved hearing how many hours pro athletes need for sleep!

Mathysvh

Yes sleep is very important for fitness workouts, because if you don't sleep, then you will have no energy and you will also not be motivated to do you workout. according to Men's Health magazine, You produce most of your growth hormone when you sleep. Growth hormone (GH) is aptly named because it is essential for you to grow. i don't think sleep effects my workout because i have an entire day to wake up and get ready/ pumped!

Comments: anna - well done including the sleep deprivation stats
Sofea- i didn't know athletes needed that amount of sleep.

http://www.mensfitness.com/styleandgrooming/fashion/sleep-better-live-better

17tmorris

Yes, sleep is extremely important for both of those who train and for those who don't. Sleep is critical for muscle growth and growth overall. Sleep affects those who train by providing protein synthesis and repairing muscles efficiently and will give you energy for the next workout. Being sleep deprived will strip you off of this benefit. Protein synthesis will not be as affected and the following day will consist of drowsiness and lack of energy overall. Being sleep deprived can be portrayed as the equivalent of overtraining. Sleep definitely does affect my workouts because when I do get lack of sleep the night before, I do not feel as if I can perform at my maximum capacity and feel completely drained. This is the reason why I make sure I get enough sleep every night in order to perform my exercises at maximum performance the next day.

http://www.military.com/military-fitness/health/importance-of-sleep
http://breakingmuscle.com/olympic-weightlifting/the-importance-of-sleep-for-weightlifters-and-other-athletes
http://www.mensfitness.com/styleandgrooming/fashion/sleep-better-live-better

18ethakran: It's interesting how a lack of sleep affects both us and the public in result of fatigue and drowsiness.
18nrahmat: Wow I did not know about those facts, thats pretty interesting, I like how you brought up true facts and people.

18gdebenedictis

Is sleep important for fitness training? What do some of the experts say? Do you feel that sleep effects your individual workouts? If so, how?

Firstly, sleep play a major role in maintaining good health and well-being throughout your life. Quality sleep right can help protect your mental health, physical health, quality of life, and safety. The National Heart, Lung and Blood Institute recommend seven to nine hours of nightly sleep for healthy adults, while for teenagers and children it is between nine to ten hours. While sleeping, a growth hormone (GH) is produced that helps you gain stronger and bigger muscles. Additionally sleep is important to remain in shape. A study in the journal PLoS Medicine showed a strong correlation between limited sleep and high levels of hunger, resulting in weight gain. If one wants to workout to lose weight, the first important step is to sleep enough. Personally , I feel the sleep effects how efficiently I workout. After a good night's sleep, I will feel more rested and ready to workout, be active, and move around. On the contrary, I have not slept well, I'll feel like doing absolutely nothing and not put effort in my workout.

Links:
http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
http://www.mensfitness.com/styleandgrooming/fashion/sleep-better-live-better
http://www.wsj.com/articles/sleep-experts-close-in-on-the-optimal-nights-sleep-1405984970

Comments:
Sara: We feel the same way when we do not get enough sleep ahahah.
Sofea: I like how you put the names of famous athletes with the amount of hours they sleep. Really goes to show how much it affects your performance.

18zkanwar

Is sleep important for fitness training? What do some of the experts say? Do you feel that sleep effects your individual workouts? If so, how?

Sleep is extremely important as when you sleep all your muscles that were broken while working out are being built up. Experts say that sleep is good for the brain as well and when you wake up with a full 9 hour of sleep you will perform to your full potential. You could fall ill if you don't get enough sleep or be tired for the entire day!

http://www.fatiguescience.com/blog/infographic-why-athletes-should-make-sleep-a-priority-in-their-daily-training
https://sleepfoundation.org/sleep-news/study-physical-activity-impacts-overall-quality-sleep

Comments:

Sofea: Wow i love the facts!!!!!!!!!!!!!!!!
Ethan: WOW so interesting how you talk about sleep times!

18tbrysonTheBabeSlayer

Yes, sleep is very important for not only fitness training but being generally healthy. With lots of physical fitness you need a lot of rest, so it is important to get lots of sleep if you were physically active. Experts say that your body actually rejuvenates and builds muscles while you sleep, meaning that it is very important for your muscles to get their rest through sleep. It is actually the main time that your muscles will build strength (if you have been working out). Sleep definitely effects the quality of my individual workouts. I notice that I am able to do a lot more (longer workout) and definitely feel the desire to be more active when I'm awake. With that, I think that sleep is very important not only because it helps your muscles, but it will help you be more active as you will be less tired!

http://jayfloyd.com/is-sleep-important-to-fitness

Comments:
Zefaan: I didn't know that I should be sleeping 9 hours!!!!!
Giulia: I didn't know sleep was also beneficial to my mental health!!! Thanks!!!!!!!!!!!!