Ok werde ich sicherlich berücksichtigen, ty Ich nur draußen laufen. Meinem letzten Lauf war eine Mischung aus cross-country und road. Cool, gut zu wissen! Einen Grund, warum? (Brauchen nicht zu wissen, einfach nur neugierig). Und herzlichen Glückwunsch zu der Prüfung ;) okay danke für die Antwort. Ich finde, wenn ich Rollen im BJJ, ich habe viel Bauch-Ausdauer, aber mir fehlt die Schnellkraft / Kraft im Allgemeinen. Wie bin ich in der Lage zu trainieren Kraft, wenn alle bodyweight übungen ab scheinen zu erfordern, die länger als 7-10 unter Spannung?

Es ist durchaus bekannt, dass der Durchschnittliche Erwachsene Mensch braucht etwa 8 Stunden Schlaf am Tag.

In Bezug auf Gefühl, gut ausgeruht, Es spielt keine Rolle, wie lange Sie schlafen, eher was für die Qualität ist der Schlaf, die Sie bekommen. Das gleiche gilt für den Muskelaufbau. Schlafen 7-8 Stunden am Tag optimal wären. Mehr als das, und Sie riskieren nicht verschlafen, welches, meiner Erfahrung nach, viel schlimmer, als zu wenig Schlaf. Es ist ein gutes e-book zu diesem Thema: Wie Schlafen Weniger und Haben Mehr Energie, Als Sie Jemals Hatte.

Zu der Zeit Frage: Es ist nie eine gute Idee, zu Bett gehen sofort nach dem Training. Sollten Sie planen das Training zu Ende, mindestens 2 Stunden, bevor Sie schlafen gehen, haben den besten Schlaf, und die beste Erholung.

Auch, wenn Ihr Ziel ist Gewichtsverlust, dann ist die beste Zeit, um Training in den morgen. Sie haben gerade aufgewacht, Ihre Energie-Ebenen sind sehr niedrig, Kohlenhydrate sind nicht verfügbar, so hat der Körper, um Fett zu verbrennen statt.


@Louis: In Antwort auf Ihren Kommentar

Direkt nach dem Training Ihren Energie-Level am höchsten sind. Es steht zu Grund, dass, selbst wenn Sie waren müde und schläfrig, bevor Sie definitiv werden nicht nach einem guten Training.

Außerdem, unsere biologische Uhr ist-Temperatur orientiert. Das bedeutet, dass, wenn Sie gehen um zu schlafen, Ihre Körper-Temperatur abgesenkt wird. Das ist eine Voraussetzung für einen guten Schlaf. Das ist, warum wir schlafen am besten in einem kühlen Raum, anstatt Sie in einen heißen Raum. Direkt nach dem Training, Ihre Körper-Temperatur ist sehr hoch, so wird es keinen Schlaf für Sie. Dies ist aus Biologischer Sicht.

In Bezug auf die 2 Stunden, die nicht eine bestimmte Zeit zu begrenzen. Das ist etwas, das erwähnt wurde, in dem Buch, und ich in der Regel Folgen, nur als Richtlinie verwendet werden.

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