Sleep is crucial for the recovery and renewal of cells, as well as for the rest and adjustment of muscles.

During the fitness period, it is best to ensure 7-9 hours of continuous sleep. When you have more exercise and intensity, you need more rest and relaxation. Research has shown that when athletes receive appropriate rest, their mental and physical abilities greatly improve. People who sleep in have a significant decline in their exercise ability and attention, making them more prone to injury.

So next, we will introduce how to promote muscle growth by improving some details in our lives. Muscles are closely related to our lives. We sleep to nourish our muscles, what we eat also nourishes our muscles, and the air we breathe also nourishes our muscles. Therefore, by controlling these things well, muscles will naturally grow rapidly and the quality will be good.

1、 Maintain a dark environment.
In the bedroom, try using blackout curtains, cover the curtains, nail them to the window, and do your best to keep it dark. A truly relaxed state can allow your muscles to grow more freely.

2、 Ensure indoor ventilation and reduce indoor temperature.
The most suitable sleeping temperature is around 18.5 degrees Celsius. Sleeping in a colder room is easier than in a hotter room. After the windows are ventilated, there is more oxygen and a fresher feeling in the room. This cycle is great and can make us more alert. Fresh indoor air reduces the number of bacteria. Some bacteria are very active in dark and humid environments, but they cannot help with light winds in sunny and ventilated environments.

3、 Do not drink coffee before bedtime.
Alcohol is a type of medication that we call sedatives. Drinking alcohol can actually make you drowsy and fall asleep quickly, but this is not a natural state of sleep at all. Poor sleep quality. Caffeine makes our sleep levels shallow, and when we wake up, we are usually tired, so we drink coffee to stay awake, and so on, in a vicious cycle.

4、 Don't play with your phone!
This may be difficult for many people, but it is an important point because many people only need this one to improve a lot. Muscles grow during rest rather than training. During sleep, the production of many substances related to fitness and muscle growth in the body reaches its peak. If you don't get enough sleep, your body won't be able to maximize its synthetic metabolism, and you won't be able to grow more muscles.

5、 Training is important.
Intensive training promotes the release of stress hormones, but also promotes the release of synthetic hormones such as testosterone and human growth hormone. These hormones are crucial for muscle girth and strength growth. The most important thing here is the type of training. 45-60 minutes of intensive training can maximize the release of synthetic hormones and reduce the release of stress hormones. However, after two hours of training, the body releases a small amount of synthetic hormones, which in turn release a large amount of stress hormones.

6、 Nutrition is important.
Nutrition is an important component of aerobics training. Protein is the favorite food for muscles because it helps them maintain good quality. With enough protein, muscles can form a negative nitrogen state. The nitrogen content is closely related to muscle growth. The higher the nitrogen content, the stronger the synthesis of amino acids. When the nitrogen content is high, the body is in a state of positive nitrogen balance, which is very beneficial for muscle growth.