Bed Sleep Hygine

None of us are likely to argue against the importance of regular physical activity as essential to our well-being, but less well known is its impact on our circadian rhythm, or the impact of circadian rhythm on our performance.


For example, did you know that exercise at night may shift your body clock, delaying your ability to get to sleep and exercise when you wake may speed it up? Or that biological – and psychological rhythms seem to have an impact on training performance, with studies showing more than 25% better results on performance during the day; peaking in late afternoon early evening and at their lowest at around 07:00. Working with fitness expert Rachel Hubbard, we have devised at 24hr fitness plan aligned to a typical circadian rhythm – awake around 07:00, asleep around 23:00 – so that no matter what hour of the day you choose to fit in some physical exercise, it’s aligned with your body’s own natural rhythm for maximum results.

About Rachel Hubbard

Rachel Hubbard has over 30 years’ experience in the fitness industry and is currently based at Aberystwyth University in Wales - her primary role is to oversee the development, participation and engagement in health and wellbeing amongst staff, students and the local community. During the past 18 years, Rachel has been Course Director for both Fitness Wales and CYQ, sharing her wealth of knowledge in the field of nutrition, exercise and stress management. Rachel has a degree in Sport and exercise science alongside experience in not only coaching everyday classes such as Pilates, weights and spinning but also in a sporting capacity as manager and fitness advisor for the Welsh Women’s Rugby team.

Bed Sleep Hygine
If you find yourself lying in bed with a racing mind, try this breathing exercise to reduce anxiety and help calm the body.

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Bed Sleep Hygine
If you find yourself lying in bed with a racing mind, try this breathing exercise to reduce anxiety and help calm the body.

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Bed Sleep Hygine
If you find yourself lying in bed with a racing mind, try this breathing exercise to reduce anxiety and help calm the body.

Read more
Bed Sleep Hygine
If you find yourself lying in bed with a racing mind, try this breathing exercise to reduce anxiety and help calm the body.

Read more
 
Bed Sleep Hygine
If you find yourself lying in bed with a racing mind, try this breathing exercise to reduce anxiety and help calm the body.

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Bed Sleep Hygine
To invigorate your body, a few deep breaths will help to wake you up.

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Bed Sleep Hygine
Body temperature changes mean that we need to exercise slowly on first awakening and move in a more thoughtful manner with a long warming of the body. Early in the morning when the light is low is a time to wake up your body and mind with some gentle movements.

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Bed Sleep Hygine
Kick start your metabolism by increasing your energy demand as you wake up - walking brings you the health benefits of running and will help you to lose weight and improve your mental health.

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Bed Sleep Hygine
As you are rushing around to get ready for work, set aside a quick 5 minutes to do a plank – it will engage your core and have some good toning effect on shoulders and triceps, they're the ideal for this time as as they can be done without changing into gym clothes and there is minimal, if any time needed to 'warm up'.

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Bed Sleep Hygine
At this time of morning your Cortisol level can help you do a higher level of intensity work out by helping to break down tissue and release energy for your work out.

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Bed Sleep Hygine
Learning to run is a great skill and you can get great benefits from walk, jog, run? Although you might find it easier later in the day, mornings are still a time when people want to run and your fitness gain should remain fairly constant regardless of time of day, just factor in time for a slightly longer warm up as your body temperature is lower in the mornings.

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Bed Sleep Hygine
Balance out your body with a great set of shoulders - conditioning work can be done at a time of day to suit you. Although early mornings tend not to demonstrate the same gains you might get if you train later in the day, you will still get results that show and make a difference.

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Bed Sleep Hygine
It's best to be up and moving for a bit before loading the back with heavy weight, or even attempting an air squat, by 12pm your body should be ready for some functional exercises to strengthen your core, thighs and bottom.

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Bed Sleep Hygine
By now your back would have warmed up and you should feel able to tackle some specific back exercises to keep this area strong.

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Bed Sleep Hygine
This quick arm workout is great for when you have a busy day and are trying to squeeze in an afternoon exercise session, however althoughresistance work does show improvements at various times of the day, if you are able the best improvements come when you exercise in the early evening.

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Bed Sleep Hygine
Your pelvic floor are muscles that can be trained to get inproved tone and function, like all muscles. These exercises can be done at any time of day and shoud be done many times of the day to help with stress and urge incontinence.

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Bed Sleep Hygine
Core work can be done at anytime of day, but by late afternoon you will start to get a better response than first thing in the morning. For the time poor the side plank is an awesome exercise working with the lateral slings to strengthen the core, flatten your tum and shape your waist.

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Bed Sleep Hygine
Your exercise energy levels are now at their optimum and with Cortisol levels dropping in the later afternoon and early evening this is a great time to do a cardio workout.

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Bed Sleep Hygine
Interval training is an effective way to improve fitness and weight loss and is best done later on in the day when the body at its optimum and cortisol levels have dropped. The best time is between 4 - 7pm but if you are short of time, then fit it in when you can - but mornings will be a bit of a struggle as your body starts to warm up.

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Bed Sleep Hygine
Tabata training demonstrates great results in terms of fitness and weight loss in a short but intense burst of exercise, it is best done later on in the day when the body at its optimum and cortisol levels have dropped. The best time is between 4 - 7pm but if you are short of time, then fit it in when you can - but mornings will be a bit of a struggle as your body starts to warm up.

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Bed Sleep Hygine
Pilates work is intense but calming, so if you are at the end of your day and you have missed your workout, select 3 Pilates and 3 stretch exercises and put them together, one exercise immediately followed by one stretch, for an effective workout that won’t lift your heart rate too high and stop you from being able to go to sleep. It might well use up any residual stress you may be carrying with you from your day and help you sleep better at night.

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Bed Sleep Hygine
As the day is drawing to a close, you may have energy to do some exercise, but don’t really want to lift the heart rate and raise hormone levels. Here are some floor exercises that can be done at home on a mat.

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Bed Sleep Hygine
At the end of the day, a stretch session can help re-align the body and relieve stress.

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Bed Sleep Hygine
At the end of the day melatonin levels change and you need to prepare your body for rest. Disengage your mind and let your body relax.

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