gladiator Posted February 21, 2007 Report Share Posted February 21, 2007 Hej,Hvis man gerne vil stå op kl 5.30 hver morgen og skal have ni timers søvn skal man i seng kl 20.30.Det er lidt svært i praksis, og jeg vil gerne spørge, om det giver mening at fordele sin søvn ud på døgnet.På den måde kan man gå i seng kl 22.30 og stå op kl 5.30 og så snuppe en lang morfar midt på dagen på to timer. Så har man fået ni timer i alt.Er det ok? Quote Link to comment Share on other sites More sharing options...
Comedian Posted February 21, 2007 Report Share Posted February 21, 2007 Det er ihf det, jeg selv gør. Tvivler på at det er lige så godt som 9 timers sammenhængende søvn, men det er uden tvivl bedre end kun de 7 timer Quote Link to comment Share on other sites More sharing options...
HenrikJ Posted February 21, 2007 Report Share Posted February 21, 2007 Hvorfor i det hele taget sove 9 timer?Det er vist sundest af sove mellem 6-8timer... Quote Link to comment Share on other sites More sharing options...
gladiator Posted February 21, 2007 Author Report Share Posted February 21, 2007 Hvorfor i det hele taget sove 9 timer?Det er vist sundest af sove mellem 6-8timer...Er det ikke meget individuelt?Men ja, ellers god pointe, vil prøve at skrue gradvist ned for søvnen. Man bør vel kunne mærke, hvis man får for lidt søvn? Hvad med tilvænnelsesperioden - hvor mange dage går der fra man har skruet ned for søvnen til kroppen har vænnet sig til det (hvis det altså viser sig at være nok)?Nå, nu til Barcelona - Liverpool - grunden til at man kommer lidt for sent i seng :-) Quote Link to comment Share on other sites More sharing options...
Guest Posted February 21, 2007 Report Share Posted February 21, 2007 Hvorfor i det hele taget sove 9 timer?Det er vist sundest af sove mellem 6-8timer...Fordi man selvfølgelig går efter at opnå bedst mulige resultater.Quoter lige Moos' signatur.Who wants to be normal? Who wants normal results? We want to be exceptional. Exceptions confirm what is not normalEr man 100% dedikeret, som atlet er 6 timer ikke nok, hvis man vil have 100% udbytte af det arbejde man ligger i sin træning. Quote Link to comment Share on other sites More sharing options...
HenrikJ Posted February 21, 2007 Report Share Posted February 21, 2007 Fordi man selvfølgelig går efter at opnå bedst mulige resultater.Quoter lige Moos' signatur.Er man 100% dedikeret, som atlet er 6 timer ikke nok, hvis man vil have 100% udbytte af det arbejde man ligger i sin træning.Ok smarte.Så lad mig da se en undersøgelse der viser større muskelvækst ved 9 timers søvn istedet for 8... Quote Link to comment Share on other sites More sharing options...
Comedian Posted February 21, 2007 Report Share Posted February 21, 2007 Jeg behøver ingen undersøgelser her, jeg ved at hvis ikke jeg får nok søvn er jeg absolut intet værd, og med den volumen jeg plejer at køre, så skal jeg bare sove helt vildt meget. Quote Link to comment Share on other sites More sharing options...
Guest Posted February 21, 2007 Report Share Posted February 21, 2007 Ok smarte.Så lad mig da se en undersøgelse der viser større muskelvækst ved 9 timers søvn istedet for 8...Forskellen ligger nu ikke så meget mellem 8-9 men, nok nærmere 6-8. Som seriøs atlet er 6 timers søvn ikke nok, såfremt man ønsker maximal udbytte af sin træning. Btw. Du kan selv finde undersøgelser, smarte! Quote Link to comment Share on other sites More sharing options...
Insaniac Posted February 21, 2007 Report Share Posted February 21, 2007 Forskellen ligger nu ikke så meget mellem 8-9 men, nok nærmere 6-8. Som seriøs atlet er 6 timers søvn ikke nok, såfremt man ønsker maximal udbytte af sin træning. Btw. Du kan selv finde undersøgelser, smarte!Jeg tror det er ren og skær tilvænning. Så for nyligt en udsendelse med en kendt amerikansk fodboldspiller (kender ikke navnet da jeg ikke interesser mig for det), som kun sov 5 timer i døgnet. Det er til gengæld ret vildt, synes jeg. Quote Link to comment Share on other sites More sharing options...
Torben F. Posted February 21, 2007 Report Share Posted February 21, 2007 (edited) Da jeg trænede Sheiko, havde jeg 100% sikkert et øget søvnbehov. Det var selvfølgelig også concentrated loading, med overreaching som mål; om "normal" træning har samme effekt, synes jeg dog er mere tvivlsomt. Indenfor søvn-teori er der så vidt jeg har forstået 2 skoler. En siger at man kan vænne sig til 5 timer i døgnet, den anden påstår at langt de fleste burde få minimum 7 og gerne 8. Så der er frit valg på begge hylder..David og Henrik >>> Synes nu i skal sove på det, inden i bliver alt for knotne på hinanden.. :p Edited February 21, 2007 by Torben F. Quote Link to comment Share on other sites More sharing options...
Thomas Mikaelsen Posted February 22, 2007 Report Share Posted February 22, 2007 Er selv kraftig tilhænger af 8-9 timer uforstyrret søvn om natten, da det giver mig klart mere overskud i hverdagen og i centeret.Her er lidt at læse om:http://www.ncbi.nlm.nih.gov/entrez/query.f...l=pubmed_docsum"This paper summarizes a symposium that has shown that sleep is a state of altered metabolism, and that disturbances and curtailing of sleep have far-reaching effects on endocrinology, immunology and metabolism, changes that may be linked to disease. As yet, the entire causal chain is weak but there are indications that, in particular, the risk of type 2 diabetes and cardiovascular disease may result from disturbed sleep. It is hypothesized that both insulin resistance and chronic low-grade inflammation may be involved."http://www.ncbi.nlm.nih.gov/entrez/query.f...l=pubmed_docsumHer konkluderes bl.a., at forstyrret søvn sænker sekretionen af GH (Growth Hormone). Det er da om noget en indikator for, at søvnmangel resulterer i mindre vækst."Furthermore, deep sleep has an inhibitory effect on the HPA axis while it enhances the activity of the GH axis. In contrast, sleep disturbance has a stimulatory effect on the HPA axis and a suppressive effect on the GH axis."Jeg vil nu gerne se nogle undersøgelser, der viser, at 6 timer om dagen kan gøre tricket. Quote Link to comment Share on other sites More sharing options...
teddy Posted February 22, 2007 Report Share Posted February 22, 2007 Jeg kan så simpelthen ikk sove mere end mellem 6-7 tmer om natten og sover jeg så midt på dagen kan jeg ikk sove før sent, så er nok derfor min træning aldrig bliver verdensklasse Quote Link to comment Share on other sites More sharing options...
cookie_sq Posted February 22, 2007 Report Share Posted February 22, 2007 Random fact:Indlæringsevnen falder ifølge et studie fra random universitet hvis man ikke sover nok, studiet sagde dog intet om hvad nok er... Quote Link to comment Share on other sites More sharing options...
salt Posted February 22, 2007 Report Share Posted February 22, 2007 Vi sover i etaper og den dybe søvn er den vigtige. Nogle sover i etaper af 2,5 timer, andre i 3 timer. Hvis man sover i etaper af 2,5 timer så kan 7,5 timer være ideelt til en. Da man så sover 3 etaper og ikke bliver vækket i sin rem-søvn. Andre har har brug for 9 timer.Dage og perioder hvor jeg træner er mit søvnbehov en del større end normalt. Quote Link to comment Share on other sites More sharing options...
Guest Posted February 22, 2007 Report Share Posted February 22, 2007 (edited) Intet videnskabeligt dokumentation, men alligevel godt.Today's tip comes Christian Thibaudeau: Get Out of the Gym. And Grow! In the history of mankind, nobody has ever gotten stronger or bigger in the gym. When you leave you're in a worse state than you were coming in! Your energy stores are depleted, your muscle fibers have suffered micro-trauma, and your nervous system is overloaded! When do you grow then? At the kitchen table and in your bed! To grow maximally you need at least eight hours of rest per night, nine to ten being even better. A daily afternoon nap can also do you a world of good. To make your sleeping period even more effective, a simple trick is to drink a serving of Metabolic Drive along with three caps of fish oil. This is to ensure that your body has an ample supply of muscle-building proteins while you sleep.EDIT:By Anthony RicciutoB.Phed C.F.T. S.P.N. F.T. S.W.M. Ok, I know sleep is not considered a food group so why are you talking about it in your nutritionalcolumn? The reason why sleep is going to be discussed here is that it is essential in gaining lean mass. Your body repairs and recovers from your workout as you sleep. During this time, your muscles grow! Remember this, if you aren't sleeping you aren't growing and getting stronger. Think back to a time when you couldn't get optimal sleep either during university exam time, or another time when sleep was of the essence. Think back how your strength level was, or how you were actually losing size. So how much sleep do you need per day? You should be getting at least 8 full hours of sleep per day when trying to gain size. If you can get a 1 hour nap per day on top of this it will be even better. Getting proper sleep is a must for muscle growth. Without it you can kiss gains in strength and size goodbye! Edited February 22, 2007 by anonymiseret-bruger Quote Link to comment Share on other sites More sharing options...
Rasmus G Posted February 22, 2007 Report Share Posted February 22, 2007 Getting proper sleep is a must for muscle growth. Without it you can kiss gains in strength and size goodbye!Det var da en generalisering af format Jeg sover 4-5 timer i gennemsnit i hverdagene, og når min kost er på plads, oplever jeg fin fremgang både styrke- og massemæssigt. Tror umiddelbart det er meget individuelt. Quote Link to comment Share on other sites More sharing options...
Comedian Posted February 22, 2007 Report Share Posted February 22, 2007 Det var da en generalisering af format Jeg sover 4-5 timer i gennemsnit i hverdagene, og når min kost er på plads, oplever jeg fin fremgang både styrke- og massemæssigt. Tror umiddelbart det er meget individuelt.Mols næst-dårligste styrkegener Quote Link to comment Share on other sites More sharing options...
tiavulu Posted February 22, 2007 Report Share Posted February 22, 2007 Det var da en generalisering af format Jeg sover 4-5 timer i gennemsnit i hverdagene, og når min kost er på plads, oplever jeg fin fremgang både styrke- og massemæssigt. Tror umiddelbart det er meget individuelt.Hey Rasmus, jeg tror du skulle følge rådene herinde og få noget mere søvn. Selvom du siger du har fin fremgang styrke- og muskelmæssigt, ser du MEGET feminin ud på dit profilbillede Spøg til side, helt seriøst, så kan jeg også mærke et større søvnbehov, når jeg har trænet. Sjovt nok har jeg også et mærkbart større søvnbehov, når jeg skal lære store mængder fagligt stof f.eks. op til eksamen.Men ellers er jeg da helt enig i, som de fleste heldigvis, at søvnbehov er helt individuelt. Sov så så meget, atl du er frisk Quote Link to comment Share on other sites More sharing options...
Guest Posted February 23, 2007 Report Share Posted February 23, 2007 Er der nogen, som kan nikke genkendende til følgende. Det er ihf. ved at drive mig til vanvid. For bigger athletes, it becomes more and more difficult to position ourselves properly in an attempt to lie for a prolonged period of time. After all, there's more weight crushing down on all of our pressure points at any given time. The simplest tip is to simply lose weight, but for those who are trying to increase muscle mass, this isn't really an option. Additionally, as we age in both years and training experience, we're more likely to have injuries, which in itself can create a "unique" set of sleeping positions for comfort. One of my more experienced athletes swears that the only way he can get comfortable is to lie on his stomach, turn his head to the right, place his left arm overhead and his right arm out to the side at a 90-degree angle at the elbow. After he gets into that position, he still has to adjust his hips and legs. The solution is to use a second pillow to prop up a specific body part so it's more comfortable to sleep. A standard example is "the perfect sleep position" which involves us lying on our side with a pillow between our knees. Ergonomically speaking, this position alone can save people a lot of pain every day. Check out www.RelaxTheBack.com for various pillows and wedges that can be used for sleep as well as... http://www.t-nation.com/findArticle.do?art...=06-136-feature Quote Link to comment Share on other sites More sharing options...
salt Posted February 23, 2007 Report Share Posted February 23, 2007 ja for fanden, jeg kan sgu godt mærke at jeg ikke vejer 60 kg længere. Sover jeg som i gamle dage så dør min arm simpelthen. Quote Link to comment Share on other sites More sharing options...
Comedian Posted February 23, 2007 Report Share Posted February 23, 2007 Ja, jeg sover ihf i mærkelig stillinger, efterhånden Quote Link to comment Share on other sites More sharing options...
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