2 Full Body Exercise Routines for Better Sleep

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By: , SparkPeople Blogger
3/8/2011 5:30 PM   :  29 comments   :  17,802 Views

This past Monday kicked off National Sleep Awareness Week (March 7th-13th) bringing attention to the important role sleep plays, not only in our overall health, but our weight loss journey as well. Studies have shown that over the years the amount of sleep many of us get each night has dropped from approximately 10 hours a night to just under 7. However, doing some form of exercise, including cardio and strength training, on a daily basis has been shown to give us a better quality of sleep, therefore making us more productive, have more energy and better concentration.

Performing a full body strength training routine just a 2-3 days, with at least one day's rest in between workouts, should be all it takes to get you well on the road to better health and better sleep.

Included below are two full body routines--one with machines found at your gym and the other routine using with free weights, resistance bands or using your own body weight. This will allow for greater versatility when you can't make it to the gym.

Lower Body Machine Exercises

Leg Press

Leg Curl

Seated Calf Raise

Upper Body Machine Exercises

Chest Press

Seated Row Machine

Shoulder Press

Preacher Curl Machine

Seated Dip Machine

Lower Body at Home Exercises

Weighted Plie Squat

Bridge Roll

Calf Raises on a Step

Upper Body at Home Exercises

Dumbbell Chest Press

Seated Row with Resistance Bands

Shoulder Press with Rotation

Biceps Curl with Resistance Bands

Triceps Dip

Do you think exercise has improved your quality of sleep? Do you strength train at least twice a week?


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