每天熬夜健身1小时，多久能收获一...
- 较高端人类
- 2022-11-12 02:15:30
每天熬夜健身1小时，多久能收获一具健康的遗体？
·运动后往往需要保质保量的休息恢复，专业运动员甚至需要8-10个小时的睡眠才能恢复状态，妄图只睡3个小时，就轻松练成肌肉型男完全是痴人说梦。只有一种人适合熬夜健身，那就是昼夜颠倒，上夜班的人。据研究运动可以促进温度节律变化，从而帮助调节和适应昼夜节律和夜班工作。
·有规律的体育锻炼可以提高整体睡眠质量，即使是剧烈的熬夜锻炼，对睡眠质量也不会造成影响。然而，剧烈运动却可能会使自主神经系统失衡，并在睡眠初期对心脏的自主控制产生影响。
参考资料：
[1]Faust L, Feldman K, Mattingly S M, et al. Deviations from normal bedtimes are associated with short-term increases in resting heart rate[J]. NPJ digital medicine, 2020, 3(1): 1-9.
[2]Myllymäki T, Kyröläinen H, Savolainen K, et al. Effects of vigorous late‐night exercise on sleep quality and cardiac autonomic activity[J]. Journal of sleep research, 2011, 20(1pt2): 146-153.
[3]Bonato M, La Torre A, Saresella M, et al. Salivary cortisol concentration after high-intensity interval exercise: time of day and chronotype effect[J]. Chronobiology International, 2017, 34(6): 698-707.
[4]Hayes L D, Bickerstaff G F, Baker J S. Interactions of cortisol, testosterone, and resistance training: influence of circadian rhythms[J]. Chronobiology international, 2010, 27(4): 675-705.
[5]Nieman D C. Exercise effects on systemic immunity[J]. Immunology and cell biology, 2000, 78(5): 496-501.
[6]Ammar A, Chtourou H, Souissi N. Effect of time-of-day on biochemical markers in response to physical exercise[J]. The Journal of Strength & Conditioning Research, 2017, 31(1): 272-282.
[7]Hurdiel R, Pezé T, Daugherty J, et al. Combined effects of sleep deprivation and strenuous exercise on cognitive performances during The North Face® Ultra Trail du Mont Blanc®(UTMB®)[J]. Journal of sports sciences, 2015, 33(7): 670-674.
[8]Fullagar H H K, Skorski S, Duffield R, et al. Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise[J]. Sports medicine, 2015, 45(2): 161-186.
[9]Yang D F, Shen Y L, Wu C, et al. Sleep deprivation reduces the recovery of muscle injury induced by high-intensity exercise in a mouse model[J]. Life sciences, 2019, 235: 116835.
[10]Eastman C I, Hoese E K, Youngstedt S D, et al. Phase-shifting human circadian rhythms with exercise during the night shift[J]. Physiology & behavior, 1995, 58(6): 1287-1291.
微博科普较高端人类研究所超话熬夜微博公开课健身微博科普#
·运动后往往需要保质保量的休息恢复，专业运动员甚至需要8-10个小时的睡眠才能恢复状态，妄图只睡3个小时，就轻松练成肌肉型男完全是痴人说梦。只有一种人适合熬夜健身，那就是昼夜颠倒，上夜班的人。据研究运动可以促进温度节律变化，从而帮助调节和适应昼夜节律和夜班工作。
·有规律的体育锻炼可以提高整体睡眠质量，即使是剧烈的熬夜锻炼，对睡眠质量也不会造成影响。然而，剧烈运动却可能会使自主神经系统失衡，并在睡眠初期对心脏的自主控制产生影响。
参考资料：
[1]Faust L, Feldman K, Mattingly S M, et al. Deviations from normal bedtimes are associated with short-term increases in resting heart rate[J]. NPJ digital medicine, 2020, 3(1): 1-9.
[2]Myllymäki T, Kyröläinen H, Savolainen K, et al. Effects of vigorous late‐night exercise on sleep quality and cardiac autonomic activity[J]. Journal of sleep research, 2011, 20(1pt2): 146-153.
[3]Bonato M, La Torre A, Saresella M, et al. Salivary cortisol concentration after high-intensity interval exercise: time of day and chronotype effect[J]. Chronobiology International, 2017, 34(6): 698-707.
[4]Hayes L D, Bickerstaff G F, Baker J S. Interactions of cortisol, testosterone, and resistance training: influence of circadian rhythms[J]. Chronobiology international, 2010, 27(4): 675-705.
[5]Nieman D C. Exercise effects on systemic immunity[J]. Immunology and cell biology, 2000, 78(5): 496-501.
[6]Ammar A, Chtourou H, Souissi N. Effect of time-of-day on biochemical markers in response to physical exercise[J]. The Journal of Strength & Conditioning Research, 2017, 31(1): 272-282.
[7]Hurdiel R, Pezé T, Daugherty J, et al. Combined effects of sleep deprivation and strenuous exercise on cognitive performances during The North Face® Ultra Trail du Mont Blanc®(UTMB®)[J]. Journal of sports sciences, 2015, 33(7): 670-674.
[8]Fullagar H H K, Skorski S, Duffield R, et al. Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise[J]. Sports medicine, 2015, 45(2): 161-186.
[9]Yang D F, Shen Y L, Wu C, et al. Sleep deprivation reduces the recovery of muscle injury induced by high-intensity exercise in a mouse model[J]. Life sciences, 2019, 235: 116835.
[10]Eastman C I, Hoese E K, Youngstedt S D, et al. Phase-shifting human circadian rhythms with exercise during the night shift[J]. Physiology & behavior, 1995, 58(6): 1287-1291.
微博科普较高端人类研究所超话熬夜微博公开课健身微博科普#
