The day is ending, you had no time or chance to make it to the gym and you’re needing to get a quick one in before bed. Happens to all of us. Most people just call it a day and hope the next day will provide a better opportunity. But not you, you want to get the heart rate going even if its only for 10 minutes.
But doesn’t getting your heart rate going before bed disturb your sleep? That was a theory at one time, however, that has been officially debunked. As long as you aren’t doing an extreme workout an hour before bed, studies have found that a small workout in fact IMPROVES sleep and allows for calorie burn through your sleep.
If you’ve had a stressful day, getting your heart rate and breath going can actually create a calming effect and your stress levels decrease, allowing for a relaxed and deep sleep.
In fact studies have shown improved quality of sleep helps reduce body fat.
Here’s a quick 10 minute workout routine you can do before bed to get the heart rate elevated and increase oxygen to calm the nerves.
COOL DOWN stretch to calm the mind, breath and heart.
Sit Indian Style and take some slow, long winded breaths. After about 10 breaths, staying in Indian style position, push your torso forward and reach as far forward with your arms as you can on the ground to stretch those glutes. Hold for 20 seconds. Return to Indian style. Then with arms and hands straight in the air, bend your torso to the left, hold for 20 seconds (while breathing through it), return to starting position, and then bend your torso to the right for 20 seconds. Back to Indian Style. Take some calming deep breaths for 20 seconds. Then stand up and stretch as tall as you can for 10 seconds….
Enjoy a great night's sleep, and know that you’re burning extra calories while you’re at it!
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