Training and Sleep

Only one night of sleep deprivation prevented recovery from high-intensity interval training (HIIT) in competitive cyclists. According to a study at University of Cape Town in South Africa. Rest deprived cyclists showed decreases in power output. While sleepier and lacked motivation to train.

Adequate sleep is essential for muscle recovery and restoration. Lack of rest causes tissue breakdown marked by increases in catabolic hormones. Like cortisol. Also decreases in anabolic hormones such as testosterone and insulin like growth factor one (IGF-1).

Because inadequate rest slows pathways involved in protein synthesis. Increases protein breakdown and promotes loss of muscle mass and muscle degradation. In athletes, inadequate rest slows injury repair and tissue recovery. In older adults, deprivation contributes to sarcopenia.  While sarcopenia, the loss of muscle tissue. Poor sleep patterns impair metabolic health, promote abdominal obesity. Also increases insulin levels and diminish blood sugar regulation. While triggering abnormal blood fats and raise blood pressure. Furthermore, make rest a priority in your training program for maximum benefits.