Named exercises that relieve insomnia

Named exercises that relieve insomnia. They are listed on the Men Today website.

Journalists of the publication advised to train three or four times a week for 30-60 minutes, while alternating strength and cardio loads. They offered several complexes that can be used for healthy sleep.

As a cardio load, it is proposed to do interval or stationary training. In the first case, you need to alternate 12 times a minute acceleration with an intensity of 75 percent of the maximum heart rate (HR) with two minutes of a moderate pace with an intensity of 55 percent of the maximum. In the second, exercise for 30-60 minutes at an intensity of 65 percent of your maximum heart rate. It is noted that walking, running and cycling are suitable for both options.

An example of a power load is also given. The first 20-minute complex included the lumberjack exercise, push-ups from the floor and the Bulgarian split squat. They are performed in three sets of 15-30 repetitions. The second complex included pull-ups with a reverse grip, standing dumbbell press and Romanian traction with dumbbells. Exercises are done in three to four sets of 8-10 repetitions.

Earlier, pulmonologist and somnologist Dr. Herve Sõyru spoke about the effect of exercise on nighttime sleep. A study in older adults found that exercise nearly halved the time it takes to fall asleep and increased sleep duration by 41 minutes.