Peta Carige wants you to work out around your sleep schedule.
I have worked with Olympic gold medallists and Australia’s favourite football players to maximize their workout routines by making sure they have rest and nutrition.
To meet our fitness goals, we need to sleep and recover. Skipping this vital step will increase your chances of injury and will not help you achieve your goals.
Quality sleep is one of the best ways to improve performance, according to research. The most common mistake people make when making time for exercise is not dedicating enough time for rest and recovery.
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When working with athletes, two days of training is followed by an entire day dedicated to rest and recovery while focusing on nutrition that promotes healing and reduces inflammation.
If you don’t have the time to devote an entire day to restoration, how do you match your workout routine with the right foods and rest schedule? It has been found that what you put into your body to support physical activity is just as important as the activity itself.
Functional drinks are growing in popularity to serve a specific purpose and fit your lifestyle needs. I encourage these for my athletes more and more. It’s an easy way to increase your energy levels and exercise routine.
You can work out around your sleep schedule.
I matched the most common exercises to the sleep schedule that would make them work the best.
Early risers? Try the ‘gym junkie’ lifestyle
If you enjoy watching the crows, bright-eyed and bushy tailed, why not take advantage of this morning time?
If you want to improve this routine, shift your high-intensity workout to early in the morning and refuel with food and vitamins proven to reduce inflammation and muscle pain.
Make sure you leave enough space between workouts so that you don’t strain your body by doing a lot of high intensity interval training.
If you want to hit the gym again after work, make this a low-intensity workout and allow enough time. When you get ready for sleep, think about your sleep hygiene. A hot shower, cool room, and eating a natural food source like cherry juice will help you sleep.
Sleep-iners, try a challenge!
Do you like sleeping? Are you interested in listening to your body more? Most of us have been one, so why not take the 30-day challenge?
It is a great way to start an exercise routine, but it can also be dangerous if you don’t allow enough time to rest. If the challenge takers want more rest, they should take a day off. Consistency of 8 hours of rest is important for those who enjoy their time away.
Love an afternoon kip? Try team sports
Are you a fan of working out with a group of people? Maybe it’s a lunchtime round with colleagues.
If not done correctly, an afternoon nap can have a negative effect on sleep. If you beat the arvo fuzzies with a team sport, you’ll get ready for the rest of the day.
It’s a good idea to do high-intensity exercise to get your heart pumping and your brain working. If you play a team sport at night, you don’t need to worry about taking a 20-minute nap because it won’t affect your sleep schedule.
Night owls? Join the yoga and Pilates gurus
If you can’t catch the Z’s at night, yoga and pilates are the workouts for you. Deep breathing helps you sleep and relaxes you. 30 minutes before bed is the optimal time to take a magnesium tonic.
Peta Carige works with athletes who have won Olympic gold. The DRIFT tonic combines all of the essential ingredients to promote recovery and induce sleep.
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