Sleep for performance

Sleep for performance

Sleep is one of the most vital but overlooked aspects of health, and wellbeing of human life. Having sufficient sleep on a regular basis is crucial for supporting the physical and psychological demands of training and competition. So one can improve performance by simply getting more sleep.

Training and recovery are both important to compete successfully and getting the perfect balance is vital for performing at your best effort. Research suggests that increase sleep quality – and quantity – can lessen the risk of injuries and illness in athletes, enhancing health and improving performance.

A poor sleep is unlikely to put a negative impact on health and performance, however longer-lasting illed-sleep can increase daytime fatigue which resulted in a decline in motivation, concentration and immune system.

Everyone has different sleep needs – and there is no specific rules to be applied to everyone. However, athletes are recommended the amount of night-time sleep between seven to nine hours per night which is particularly true for those athletes with early morning training schedules.

Managing your sleep

External factors such as frequent international travel, stress, high social expectations, and intense training and severe competition can negatively influence on sleep schedules. It is crucial to keep track how much sleep you need in order to function at your best so that you know if you lack of sleep and can manage it effectively. Attempting to follow a set of generic suggestions can create pressure and worries around sleep, which is proved to be ineffective. Instead, try to get an amount of sleep that allows you to eliminate daytime fatigue and maximise the feelings of alertness and concentration.

Don’t miss our next article, in which we will introduce to you some of the best tips that you can apply to get better sleep. For now, sleep tight.

5 yoga exercises to help the body slim and beautiful

5 yoga exercises to help the body slim and beautiful

Yoga is a sport with many health benefits, for women, this sport also helps to increase the natural beauty, the body becomes slimmer. Just be patient with these 5 simple exercises below that will help you accomplish that.

1. Bend forward

With this posture, the 2nd round is strongly impacted to help you eliminate the excess fat accumulated in the hip.

Step 1: Two feet wide open with two feet, hands clasped from behind behind and put high to head.

Step 2: Slowly bend forward so that the face almost touches the floor, simultaneously combine to take a deep breath and hold the breath for a few seconds and then return to the original position.

2. Cross your fists

This posture directly affects the thigh muscles to help the legs are straight and firm. At the same time, this movement also helps blood flow to the brain more easily, relieve fatigue.

Step 1: Posture of standing with legs at shoulder, leaning, hands on floor, buttocks protruding.

Step 2: Take a deep breath and bring your right hand around to grab the left ankle.

3. Against the opposite leg

The benefit of this posture is that it helps to open blood vessels from the legs to the brain, directly affecting the thigh muscles and hips to help slim body.

Step 1: Lie down on your back with your hands on your sides

Step 2: Slowly bring your legs straight up. Combine deep breathing and hold the position for a few seconds and then return to the original position.

4. Stretching like fish swimming style

This position helps to clear blood vessels from the brain to the spinal cord, directly affecting the back, chest and thigh muscles.

Step 1: Lying on your stomach, with your legs straight back.

Step 2: Hands with the body along with breathing and lifting the chest up. Breathe out and return to the original position. Perform 5-6 beats.

5. Twist your body

This posture directly affects the group with thighs, waist and chest helps body develop more evenly.

Step 1: Stand straight, legs close together, hands clasped in front of chest.

Step 2: Slowly slouch, then lean to the left in combination with a deep breath, hold this position for a few seconds, then switch sides. Perform 4 times each side during a workout.