{"id":63973,"date":"2024-07-31T03:59:07","date_gmt":"2024-07-31T10:59:07","guid":{"rendered":"https:\/\/www.chronobiology.com\/?p=63973"},"modified":"2024-09-04T04:01:08","modified_gmt":"2024-09-04T11:01:08","slug":"ar-traning-pa-kvallen-battre-for-en-god-somn","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/sv\/ar-traning-pa-kvallen-battre-for-en-god-somn\/","title":{"rendered":"\u00c4r tr\u00e4ning p\u00e5 kv\u00e4llen b\u00e4ttre f\u00f6r en god s\u00f6mn?"},"content":{"rendered":"

Anstr\u00e4ngande tr\u00e4ningspass f\u00f6re s\u00e4ngg\u00e5endet<\/a> har l\u00e4nge avr\u00e5tts, men forskare vid University of Otago har funnit att korta, l\u00e4tta aktiviteter kan leda till b\u00e4ttre s\u00f6mn.<\/p>\n

Tr\u00e4ning p\u00e5 kv\u00e4llen fr\u00e4mjar s\u00f6mnkvaliteten<\/h2>\n

\"Top,View,Of,Attractive,Young,Woman,Sleeping,Well,In,Bed\"<\/a>I en v\u00e4rldsledande studie<\/a> som publicerades i BMJ Open Sport & Exercise Medicine och finansierades av Health Research Council, genomf\u00f6rde deltagarna tv\u00e5 fyratimmars interventionspass p\u00e5 kv\u00e4llen d\u00e4r de satt under l\u00e5nga perioder och d\u00e4r sittandet avbr\u00f6ts varje halvtimme av tre minuters tr\u00e4ningspauser. Forskarna fann att deltagarna sov 30 minuter l\u00e4ngre efter aktivitetspauserna. Huvudf\u00f6rfattaren Jennifer Gale, som \u00e4r doktorand vid institutionen f\u00f6r human nutrition, f\u00f6rklarar att l\u00e5ngvarigt stillasittande \u00e4r f\u00f6rknippat med en \u00f6kad risk f\u00f6r diabetes, hj\u00e4rt-k\u00e4rlsjukdomar<\/a> och d\u00f6dsfall. I sina tidigare studier har forskarna funnit att om man reser sig upp och r\u00f6r p\u00e5 sig i 2-3 minuter var 30:e minut minskar m\u00e4ngden socker och fett i blodet efter en m\u00e5ltid.<\/p>\n

M\u00e5nga s\u00f6mnriktlinjer avr\u00e5der dock fr\u00e5n l\u00e5ngvarig eller kraftfull motion timmarna f\u00f6re s\u00e4ngg\u00e5endet. Experterna ville d\u00e4rf\u00f6r ta reda p\u00e5 vad som h\u00e4nder om man upprepade g\u00e5nger genomf\u00f6r mycket kort, l\u00e4tt motion p\u00e5 kv\u00e4llen. Tr\u00e4ningsinterventionen bestod av tre \u00f6vningar: Sittande p\u00e5 stol, vadlyft och st\u00e5ende benlyft med h\u00f6ftextension av det raka benet. Dessa enkla kroppsvikts\u00f6vningar valdes eftersom de inte kr\u00e4ver utrustning eller mycket utrymme och kan g\u00f6ras utan att avbryta TV-programmet du tittar p\u00e5.<\/p>\n

Det faktum att \u00f6vningarna<\/a> ledde till l\u00e4ngre s\u00f6mn \u00e4r viktigt eftersom otillr\u00e4cklig s\u00f6mn kan ha en negativ inverkan p\u00e5 n\u00e4ringsintaget och orsaka allvarliga h\u00e4lsoproblem. \u00c4ven om man ofta avr\u00e5der fr\u00e5n intensiv tr\u00e4ning f\u00f6re s\u00f6mn eftersom det kan \u00f6ka kroppstemperaturen och hj\u00e4rtfrekvensen, menar forskarna att det kan vara dags att se \u00f6ver dessa riktlinjer, eftersom studien visar att ett regelbundet avbrott i l\u00e5ngvarigt sittande \u00e4r en lovande h\u00e4lso\u00e5tg\u00e4rd.<\/p>\n

Vilken typ av tr\u00e4ning \u00e4r b\u00e4st f\u00f6r en god natts s\u00f6mn?<\/h2>\n

\u00c4ven om b\u00e5de aerob tr\u00e4ning (uth\u00e5llighetstr\u00e4ning) och motst\u00e5ndstr\u00e4ning (styrketr\u00e4ning)<\/a> \u00e4r viktiga f\u00f6r den allm\u00e4nna h\u00e4lsan, tyder forskning p\u00e5 att motst\u00e5ndstr\u00e4ning kan vara b\u00e4ttre f\u00f6r att hj\u00e4lpa dig att somna p\u00e5 kv\u00e4llen. Tidigare forskning har bekr\u00e4ftat att f\u00f6r lite s\u00f6mn (den rekommenderade s\u00f6mnm\u00e4ngden f\u00f6r vuxna \u00e4r sju till \u00e5tta timmar per dygn) eller s\u00f6mn av d\u00e5lig kvalitet \u00f6kar risken f\u00f6r h\u00f6gt blodtryck, h\u00f6gt kolesterol och \u00e5derf\u00f6rkalkning, vilket inneb\u00e4r att fett ansamlas i art\u00e4rerna. F\u00f6r lite s\u00f6mn har kopplats till viktuppg\u00e5ng, diabetes och inflammation, som alla kan f\u00f6rv\u00e4rra hj\u00e4rt-k\u00e4rlsjukdomar. F\u00f6r mycket eller f\u00f6r lite s\u00f6mn har ocks\u00e5 visat sig \u00f6ka risken f\u00f6r stroke, hj\u00e4rtinfarkt och d\u00f6d.<\/p>\n

I studien<\/a> deltog 386 vuxna som uppfyllde kriterierna f\u00f6r \u00f6vervikt eller fetma, dvs. hade ett kroppsmasseindex p\u00e5 25-40 kg\/m\u00b2. Deltagarna var inaktiva och hade f\u00f6rh\u00f6jt blodtryck<\/a> fr\u00e5n 120-139 mm Hg systoliskt (\u00f6vre intervallet) till 80-89 mm Hg diastoliskt (nedre intervallet). Deltagarna lottades till en grupp som inte tr\u00e4nade (f\u00f6r j\u00e4mf\u00f6relse) eller till en av tre tr\u00e4ningsgrupper (enbart aerob tr\u00e4ning, enbart styrketr\u00e4ning eller kombinerad aerob tr\u00e4ning och styrketr\u00e4ning) under 12 m\u00e5nader. Alla deltagare i tr\u00e4ningsgrupperna deltog i \u00f6vervakade 60-minuters tr\u00e4ningspass tre g\u00e5nger i veckan, d\u00e4r den kombinerade tr\u00e4ningsgruppen genomf\u00f6rde 30 minuters konditionstr\u00e4ning och 30 minuters styrketr\u00e4ning.<\/p>\n

\"One,Woman,Beautiful,Female,Training,At,Home,In,Room,Using\"<\/a>Deltagarna i gruppen som tr\u00e4nade konditionstr\u00e4ning kunde v\u00e4lja mellan l\u00f6pband, liggcyklar eller elliptiska tr\u00e4ningsredskap f\u00f6r konditionstr\u00e4ningen vid varje tr\u00e4ningstillf\u00e4lle. Forskarna \u00f6vervakade deras hj\u00e4rtfrekvenser f\u00f6r att h\u00e5lla dem inom det f\u00f6reskrivna hj\u00e4rtfrekvensomr\u00e5det f\u00f6r m\u00e5ttlig till h\u00e5rd tr\u00e4ning<\/a>. Motst\u00e5ndstr\u00e4ningsgruppen genomf\u00f6rde sina upps\u00e4ttningar och repetitioner p\u00e5 12 motst\u00e5ndsmaskiner f\u00f6r att tr\u00e4na alla st\u00f6rre muskelgrupper under en session. Maskinerna omfattade benpress, br\u00f6stpress, lat pulldown, bencurl, benf\u00f6rl\u00e4ngning, bicepscurl, tricepspress, axelpress, bukpress, ryggf\u00f6rl\u00e4ngning, b\u00e5lrotation och h\u00f6ftabduktion. Deltagarna genomf\u00f6rde tre set med 8 till 16 repetitioner med 50-80% av sin ensidiga maximala styrka. Kombinationsgruppen genomf\u00f6rde 30 minuters aerob tr\u00e4ning p\u00e5 m\u00e5ttlig till h\u00f6g intensitet f\u00f6ljt av tv\u00e5 set med 8 till 16 repetitioner p\u00e5 9 ist\u00e4llet f\u00f6r 12 maskiner.<\/p>\n

Betydande f\u00f6rb\u00e4ttring av s\u00f6mnl\u00e4ngd och s\u00f6mneffektivitet<\/h2>\n

Mer \u00e4n en tredjedel (35%) av deltagarna i studien hade d\u00e5lig s\u00f6mnkvalitet<\/a> i b\u00f6rjan av studien. F\u00f6r de 42% av deltagarna som inte fick minst 7 timmars s\u00f6mn i b\u00f6rjan av studien \u00f6kade s\u00f6mnl\u00e4ngden i motst\u00e5ndsgruppen med i genomsnitt 40 minuter inom 12 m\u00e5nader, j\u00e4mf\u00f6rt med en \u00f6kning p\u00e5 cirka 23 minuter i aerobgruppen, cirka 17 minuter i den kombinerade tr\u00e4ningsgruppen och cirka 15 minuter i kontrollgruppen. S\u00f6mneffektiviteten \u00f6kade i grupperna med styrketr\u00e4ning och kombinerad tr\u00e4ning, men inte i gruppen med aerob tr\u00e4ning eller ingen tr\u00e4ning. S\u00f6mnlatensen minskade n\u00e5got med 3 minuter i gruppen med enbart styrketr\u00e4ning, medan latensen inte f\u00f6r\u00e4ndrades n\u00e4mnv\u00e4rt i de andra deltagargrupperna. S\u00f6mnkvaliteten och s\u00f6mnst\u00f6rningarna f\u00f6rb\u00e4ttrades<\/a> n\u00e5got i alla grupper, \u00e4ven i den grupp som inte tr\u00e4nade. Sammantaget visade det sig att styrketr\u00e4ning avsev\u00e4rt f\u00f6rb\u00e4ttrade s\u00f6mnl\u00e4ngden och s\u00f6mneffektiviteten. Baserat p\u00e5 dessa resultat kan interventioner som fokuserar p\u00e5 motst\u00e5ndstr\u00e4ning vara ett nytt s\u00e4tt att fr\u00e4mja b\u00e4ttre s\u00f6mn och f\u00f6rb\u00e4ttra hj\u00e4rt-k\u00e4rlh\u00e4lsan.<\/p>\n","protected":false},"excerpt":{"rendered":"

Anstr\u00e4ngande tr\u00e4ningspass f\u00f6re s\u00e4ngg\u00e5endet har l\u00e4nge avr\u00e5tts, men forskare vid University of Otago har funnit att korta, l\u00e4tta aktiviteter kan leda till b\u00e4ttre s\u00f6mn. Tr\u00e4ning p\u00e5 kv\u00e4llen fr\u00e4mjar s\u00f6mnkvaliteten I en v\u00e4rldsledande studie som publicerades i BMJ Open Sport & Exercise Medicine och finansierades av Health Research Council, genomf\u00f6rde deltagarna tv\u00e5 fyratimmars interventionspass p\u00e5 kv\u00e4llen […]<\/p>\n","protected":false},"author":11,"featured_media":58060,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[322],"tags":[],"class_list":{"0":"post-63973","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-metabolism-sv","8":"entry"},"acf":[],"yoast_head":"\n\u00c4r tr\u00e4ning p\u00e5 kv\u00e4llen b\u00e4ttre f\u00f6r en god s\u00f6mn? – Chronobiology.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dev.chronobiology.com\/sv\/ar-traning-pa-kvallen-battre-for-en-god-somn\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00c4r tr\u00e4ning p\u00e5 kv\u00e4llen b\u00e4ttre f\u00f6r en god s\u00f6mn?\" \/>\n<meta property=\"og:description\" content=\"Anstr\u00e4ngande tr\u00e4ningspass f\u00f6re s\u00e4ngg\u00e5endet har l\u00e4nge avr\u00e5tts, men forskare vid University of Otago har funnit att korta, l\u00e4tta aktiviteter kan leda till b\u00e4ttre s\u00f6mn. 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