Starting your day after a white night is already a feat, for some. But do a sports session? Certainly not!
And yet, according to Dr. Jeffrey Durmer, American neurologist interviewed by the magazine Selfplaying sports that day can be beneficial for your body, provided you choose the right type of effort.
Training to avoid when sleep is lacking
The expert, who regularly advises Olympic athletes, recalls that the regular practice of physical activity promotes the accumulation of adenosine.
This key molecule helps the body to dive into deep sleep. But beware, he warns, embarking on a weightlifting session is not recommended. Dr. Durmer explains that the neuromuscular system “does not work properly“In the event of sleep deprivation. Result: tired muscles, disturbed balance and increased risk of injury, especially on maximum load exercises such as squats or lifting earth.
Intensive cardio is not better. Lack of rest directly affects the cardiovascular system. Solicited by an overly demanding session, he can lead to disturbances: “When people lack sleep, problems like arrhythmias (heart rate disorders) are more common“warns the specialist.
Sweet exercises that help bounce back
Other exercises are recommended, on the contrary. Moderate activities are even recommended. The expert recommends light resistance or basic cardio movements (such as cycling, rower or swimming, remaining in an aerobic area of 60 to 70 % of the maximum heart rate, over 30 to 45 minutes.
These efforts reduce the risk of injury, while stimulating adenosine. They also improve your state of mind. “”Mood and energy levels can be improved by a training session after sleep deprivation, especially when combined with morning sunlight “ assures the doctor.
When training becomes optional
Obviously, if your night was particularly catastrophic, it is better not to force. In these cases, a simple walk of 30 to 60 minutes in the sun can be enough to readjust its circadian rhythm and prepare a better night.
Dr. Durmer even suggests a light alternative: 15 minutes of walking, then a moment seated in the sun, to benefit from natural light without exhausting.