Franklin Antoian
Fitness Expert.
1 of SHAPE's Top 50 Personal Trainers
TPI Golf Fit Pro Level 3
Founder of iBodyFit
Sleep & Workouts
In today's fast paced, high tech, plugged-in world, a good night's sleep may seem like a luxury, but if you want to perform at peak levels, it's actually a necessity. Sleep is the time for you to rest and time for your body to go to work. When you sleep, your body repairs your muscles, consolidates your memory, releases much needed hormones and basically reboots itself for the next day's activities. As an athlete needing to perform at optimum levels, you'll need every advantage. Getting a quality night's sleep is an advantage that you can not afford to skip.How Important is Sleep?
In today's fast paced, high tech, plugged-in world, a good night's sleep may seem like a luxury, but if you want to perform at peak levels, it's actually a necessity. Sleep is the time for you to rest and time for your body to go to work. When you sleep, your body repairs your muscles, consolidates your memory, releases much needed hormones and basically reboots itself for the next day's activities. As an athlete needing to perform at optimum levels, you'll need every advantage. Getting a quality night's sleep is an advantage that you can not afford to skip.
4 Stages of Sleep
Stage N1 (Transition to sleep) – This stage lasts about five minutes. Your eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened.
Stage N2 (Light sleep) – This is the first stage of true sleep, lasting from 10 to 25 minutes. Your eye movement stops, heart rate slows, and body temperature decreases.
Stage N3 (Deep sleep) – You’re difficult to awaken, and if you are awakened, you do not adjust immediately and often feel groggy and disoriented for several minutes. In this deepest stage of sleep, your brain waves are extremely slow. Blood flow is directed away from your brain and towards your muscles, restoring physical energy.
REM sleep (Dream sleep) – About 70 to 90 minutes after falling asleep, you enter REM sleep, where dreaming occurs. Your eyes move rapidly, your breathing shallows, and your heart rate and blood pressure increase. Also during this stage, your arm and leg muscles are paralyzed
Sleep Deprivation
Sleep deprivation can cause fatigue, low of motivation, reduced immune system, concentration problems, weight gain, impaired motor skills and increased risk of accidents. Some research also shows sleep deprivation can make you feel like you are under the influence of too much alcohol.
Serious health effects of prolonged sleep deprivation include increased risk of diabetes and heart disease, as well as additional health problems. If you are truly sleep deprived, you may have forgotten what it feels like to be fully awake and alert.
How Many Hours of Sleep Do You Need?
The amount of sleep needed to function at maximum potential varies from person to person, but in general, healthy adults need between 7 1/2 to 9 hours of sleep per night. Infants, children and teenagers need more sleep than adults. Older adults, although they often sleep less, still need the recommended 7 1/2 to 9 hours nightly.
Two Ways to Start Getting in Shape Today
Online Workout Plans
No contracts. Just results.
iBodyFit pre made workout plans are designed to get you in shape, no matter what your fitness goals. iBodyFit founder and SHAPE Magazine Top 50 Trainer, Franklin Antoian, designed each online workout plan to help you achieve maximum results in the shortest amount of time.
Online Personal Training
No gyms. No rude trainers. Just results.
The best way to get in shape is with a custom workout designed around your goals, time, equipment and fitness level. At iBodyFit, all of our online personal training workout plans are built from the ground up to support your unique fitness goals, needs and wants.
SEE WHAT OUR USER'S HAVE TO SAY
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iBodyFit makes working out easy! No more guessing which exercises I should do. My exercises, weight, and reps are all listed for me when I log in. Best part is, all the workouts are available online, all the time. -
It's easy to follow my Custom Workouts on my mobile phone at the gym. At home, I use my tablet or TV.! -
Having my own personal trainer really motivates me. He is always there for me - email, text, social media and by cell phone! -
I travel around the world as a tattoo artist. Franklin designs custom workouts for me and it makes staying fit easy for me. -
Workouts are great. My arms feel great but they tire, I have to fight against the burn, its a great workout :)
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