[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:40:43 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:11:03 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:30:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:45:09 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:45:09 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:49:21 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:59:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 sleep – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Fri, 25 Aug 2017 19:42:15 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 How Sleep Enhances Your Fitness Regime https://www.thehumantrainer.com/how-sleep-enhances-your-fitness-regime/ Fri, 25 Aug 2017 19:34:06 +0000 https://www.thehumantrainer.com/?p=12987 Monitoring of scientifically based programs is useful and certainly rewarding, but many people lack one very important factor for balanced organism: rest, or scientifically: regeneration. If you do not regenerate your body properly, your muscle development will not be optimal. The process of regeneration is a much more important and complex process than most people can even imagine.

What is regeneration? Regeneration is a process during which your body regenerates and repairs the muscle fibers that were slightly damaged during exercising. Not only does it repair them, but it achieves super compensation (i.e. repaired fibers are getting bigger and stronger than they were before).

After strong training, the nervous system and endocrine system also have the need for regeneration. The nervous system again packs the nerves to adapt to the increased load and to better control the specific motor functions used during the training. The endocrine system restores itself to balance, from the resulting hormonal shock caused by strong physical efforts. Exercising only destroys muscle fibers and growth, while strengthening occurs during our sleep. Exercising is catabolic, and resting is anabolic.

Most people do not sleep well, especially because of stress caused by work, family and social obligations. Even if we are too busy, we definitely have to try to sleep every day for 7-8 hours. During sleep, much of the regeneration process takes place and secretions of growth hormone occur. Less sleep means lower muscle development. Let’s not forget napping over the day, it is very useful and very good regeneration method even if it is 20-30 minutes of sleep. Apart from the prevention of muscle growth, lack of sleeping or good sleep causes many other problems. Lack of sleeping can cause depression, heart and circulatory diseases, digestive disorders, muscle pain, headaches, allergies, irritability, decreased mental capacity, lack of appetite, and many other problems.

It is very important to monitor the signals that our body sends. What signs indicate that we are suffering from a lack of sleep? Reduced alertness and longer responsive time are first visible signs. Sleeping latency is an indicator that shows us how fast we can fall asleep. If we fall asleep immediately, we are extremely exhausted. Our mood is very important for us. Insufficient sleeping goes along with irritability, both before and after sleeping. Healthy and quality sleeping makes us fresh and eliminates the irritating mood. Micro sleep is a short (maximum 30 seconds) period when we do not react to external stimuli. We actually sleep, but very little. If it happens several times during the day, it is a clear sign that we are suffering from a lack of sleep. If we press the button on the clock in the morning to snooze the alarm for another 10 minutes, it’s also a sign of a sleeping deficit. We have to protect our immune system, because we can easily harm it without any intent.

Active rest is also effective after prolonged and difficult intellectual work. The fatigue will most likely be removed by stretching, walking in fresh air, gymnastic exercises, or swimming. Passive rest includes interrupting activities, sitting, laying and sleeping. This type of rest is useful both for simple and severe physical activities. Resting of individual muscle groups and changing of body positions give the best results. Massaging muscle groups that have been engaged or overloaded can also be beneficial, as the massage speeds up blood circulation in the muscles and encourages the elimination of accumulated metabolites.

Having some rest after sports activities should be taken into account. A certain consideration should be given to the timing of the break, its duration, number of repetitions, and its purpose. If we ask a person who exercises to devote to the training fully, then a short break after the exercising will not be effective. In order to restore the capabilities to a normal level, a relatively long rest is needed. It is necessary to have some rest before the symptoms of fatigue become visible, otherwise everything we done will have no results.

Still, sleep cannot be replaced by anything. Reducing general activity and body temperature, decreasing activity in the central nervous system, as well as relaxing of the muscles allow the recovery of energy and other necessary substances. The right time to sleep is when the body can take the greatest benefit from sleeping, because when we sleep, we recover and regain energy. This is the basic purpose of sleeping.? Between 22h and midnight, the body produces the highest dose of growth hormone, which is essential for all stages of recovery of the body and our mind. Lack of this hormone means incomplete recovery, the feel of exhaustion and bad mood during the next day.

From all of the above, it is evident that if we want to become muscular, healthy and slim, it is not enough to regularly visit the gym, feed properly, and use the best dietary supplements. Without sufficient quantity and quality of sleep, not only will we not develop properly, but we will seriously endanger our health.

 

Guest Blogger Bio: Vanessa Davis is a 32-year-old fitness enthusiast, mother of two and content writer at www.diet.st. She’s originally from Long Island, New York, and when she isn’t cooking up some new health and fitness article, she enjoys doing yoga and figuring out new, delicious organic recipes for herself and her kids.

]]> Live to 100 and Look Good Doing It! Part 2 https://www.thehumantrainer.com/18live-to-100-and-look-good-doing-it-part-2/ https://www.thehumantrainer.com/18live-to-100-and-look-good-doing-it-part-2/#respond Tue, 11 Oct 2011 21:14:05 +0000 http://thehumantrainer.com/18live-to-100-and-look-good-doing-it-part-2/

Welcome back to part 2 of our healthy living tips. It has become more common for people to live past 100. Not only do we want a long life, but we want our lives to reach their full potential. Taking even small strides to bettering ourselves now can impact your later years immensely! Take a look at these 10 simple tips you can do now to live a long, youthful healthy life.

 

10 More Tips to Living a Longer, Healthier Life

(Missed out on the first 15? Check out part 1 of the article here).    

16. Nurture your Skin Use a lotion that contains vitamin A, C and E and SPF 15. From the inside, nourish your skin by eating fruit, berries, vegetables, salmon and tuna and drink green tea and red wine.  

17. Eat in Researchers have found that most Centarians seemed to cook more throughout their lives than eat out. Food in restaurants will generally be higher in fat, salt, and sugar, and often served in larger portions then what you would make at home. We also tend to throw caution to the wind when eating out and order junk we’d never eat at home.  

18. An Apple a Day… Apple peel contains ursolic acid, which may block muscle atrophy (muscle detiriation after inactivity). In a study on mice, ursolic acid increased the size and strength of their muscles. Because their muscles increased, it reduced muscle atrophy. Other positive effects ursolic acid had on mice have been: reduced body fat, and lower blood glucose and cholesterol.  

19. No Smoking There is nothing worse for a long, healthy life than smoking. The Center for Disease Control estimates that smoking will result in death or disability for half of all people who continue to smoke. Smoking cigarettes ages skin faster than anything else apart from sun damage and is also linked to early onset of the menopause in women.  

20. Nothing to be Ashamed Of! Enjoy your Sex Life. British researchers have proved that regular sex releases endorphins in your brain, which slows down aging and reduces stress.  

21. Enjoy the sun. We all know not to over do it and to wear our sunscreen, but getting some rays shouldn’t be eliminated completely. We get about 90 to 95 percent of our vitamin D from the sun. Vitamin D is essential for absorbing calcium, keeping our bones healthy, and for protecting against serious chronic diseases later in life such as osteoporosis, Type II diabetes, multiple sclerosis and many cancers.  

22. Drink water. By consuming water, we are purifying our body, inside and out. One of water’s best functions is flushing out toxins from the body. H2O will also promote the growth of collagen, boost elastin production and increase the flow of oxygen to the skin, helping your skin cells to rejuvenate faster and, therefore, keeping your skin looking young and healthy.  

23. Back Away from the Sweet Stuff Sugar effects the collagen in your skin, and so, will create wrinkles. It has also been linked to a suppressed immune system, diabetes, heart disease, and obesity.

 24. Have your Beauty Sleep Sleeping fewer than eight hours a night doesn’t just leave you feeling tired. The right quality and quantity of sleep trigger the production of human growth hormone, which builds muscle mass, thickens skin and strengthens bones. Lack of sleep suppresses the hormone leptin, which makes you feel full. So the more you’re awake the more you’ll eat. Studies have found that people who routinely cut back on sleep are more likely to be overweight. In addition, constant fatigue causes stress and irritability, both of which can contribute to accelerated aging.  

25. Don’t Retire! Rewire! If you are among the many who have a hard time retiring because you associate retirement with no longer being productive, change the way you view it! If you see retirement as a means to an end decline sets in rapidly. Everything slows – movement, reaction time, thinking, walking, talking. The mind and body go into a shutdown mode in preparation for the final event — death. Smart people rewire instead of retire. You’ve worked hard all your life, now spend more time with the person you love, travel the world, play with the grand-kids, take up that hobby you’ve always been meaning to do.  

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