Strength training is more beneficial for sleep quality than aerobic exercise

Published on 04/03/2022 14:04

Sleep efficiency improved only for patients who did resistance exercise and combined training; Image caption – (Credit: Direct Media/StockSnap)

Determining the goals you want to achieve when starting a new type of physical activity is essential for favorable results because different types of exercise have different effects and benefits for the human body. That’s why a study published Friday (4/3) by doctors from the American Heart Association could become a boon for physical education educators and people looking to start a new business in general.

Researchers have found that when it comes to sleep quality, resistance training is more effective than aerobic exercise in equivalent sets. To reach this conclusion, the professionals evaluated the performance of 386 adult patients divided into four groups: people who did not exercise; Those who did aerobic exercise. Those who did resistance training. And a group with a hybrid series, with the two previous species combined.

All were followed for 12 months, with three weekly 60-minute sessions as prescribed. For the mixed group, there was 30 minutes of exercise in each method. The severity analyzed was “moderate to severe”. Participants in the aerobic group could choose between treadmills or three types of bicycles. In the resistance group, volunteers chose between groups that worked the legs, biceps, hips, and others.

In parallel, the researchers periodically applied questionnaires to all groups to assess the quality of sleep of the respondents. The analysis was broken down into four criteria: duration, efficiency, latency (the time it takes a person to fall asleep after lying down) and the presence of sleep disturbances.

At the start of the study, 35% of participants slept poorly and 42% slept less than seven hours a night. In these cases, those who did strength training were able to increase their sleep time by an average of 40 minutes compared to an increase of 23 minutes, in the case of people who did walking and others. The increase was smaller for the hybrid group, 17 minutes, similar to the control group, which slept an additional 15 minutes on average.

Only patients who did resistance exercise and combined training improved sleep efficiency. Latency fell slightly, three minutes, in those who did strength training, but it didn’t change in any other group. Surprisingly, overall sleep quality improved for everyone, including those who didn’t exercise.

Resistance exercises significantly improve sleep duration and efficiency, which are important quality indicators and reflect a person’s sleep quality and ability to sleep through the night. So if your sleep has deteriorated significantly over the past two stressful years, consider incorporating two or more sessions of resistance training into your regular exercise routine to improve overall musculoskeletal health, as well as sleep. From the research, Angelique Brillenthen, associate professor of kinesiology at Iowa State University.

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