Is it really dangerous to exercise after staying up late?

Fitness is undoubtedly a good habit.

Drink a cup of coffee and go to the gym to work out, lose weight, build muscle, and relieve stress. However, if you stay up late and work out, it's not a good idea.

I went to bed at 3 or 4 in the morning the day before, and insisted on finishing work the next day. I thought: "Staying up late is harmful to my body. I need to exercise to neutralize the damage to my body."

It is a mistake to drag your tired body to lift weights in the gym.

Fitness is a good thing, but if you do it at the wrong time, you will not be able to receive your pension.

01 Staying up late to exercise will make your cardiovascular system vulnerable

Resting heart rate refers to the rate at which our heart beats when we are not exercising.

Resting heart rate is an important indicator of cardiovascular health.

Staying up late affects our resting heart rate.

People with regular work and rest schedules have the lowest resting heart rate, and those who stay up late have a more serious problem of accelerated resting heart rate: the increase is 40% for more than an hour, and 200% for 3 hours.

And this effect will last until the next night, that is to say:

If you stay up late the night before, your body will be weakest the next day (everyone on earth has experienced this pain).

"I can't muster up the energy. I'm tired."

“I feel like my body has been hollowed out.”

Research published in Nature journals:

The heart has its own fixed circadian rhythm.

After forcing yourself to stay up late, myocardial cells become more fragile and unable to do heavy work. In more serious cases, the internal chaos may lead to sudden strike, causing arrhythmia or even sudden death.

At this time, if you drink a cup of coffee and go to the gym with full enthusiasm, it will accelerate the engorgement of muscles and the expansion of blood vessels. The already tense string may finally break under the pressure, which may lead to tragedy.

02 Staying up late to exercise will increase the risk of injury

The University of Lyon in France once conducted a study on the relationship between sleep and fitness and found that:

Not only does lack of sleep impair a person's athletic ability, but it also increases the risk of injury during exercise.

The human body secretes important hormones during sleep, which play a role in repairing human cells and organs.

For example, growth hormone is essential for muscle growth and fat metabolism.

Staying up late will hinder muscle growth and easily lead to injuries.

In addition, lack of sleep will affect the function of our body's sympathetic nerves, making people's thinking slow and even causing hallucinations.

Therefore, some people feel groggy after staying up late. If they exercise at this time, the risk of injury will increase.

03 Staying up late to exercise will reduce the body's immunity

A study published in the Journal of Sports Sciences found that:

Moderate exercise for 30 to 45 minutes will continue to enhance the immune response. After 2 hours of exercise, this effect will gradually disappear and return to the original level; (solid line in the figure below)

After high-intensity exercise for more than 3 hours, the immune response will be enhanced briefly, and then quickly fall into immunosuppression, which is the so-called "window period", and the window period can be as long as 6 hours. (The dotted line in the figure below)

The study found that:

After high-intensity exercise, immune function may temporarily decrease.

Staying up late to exercise will make the cardiovascular system fragile, and to make matters worse, it will affect the immune function and allow viruses to take advantage of the opportunity to invade.

This deal doesn't seem appropriate from this perspective.

It’s not “the harder you work, the luckier you get”.

But "the harder you work, the more tragic it becomes."

So, after staying up late, is it true that you can only lie down?

That's not it either.

It's still okay to do some light exercise.

For example: take a walk, practice gentle yoga, or meditate.

But you must not do high-intensity anaerobic exercise.

If you have trouble sleeping, you must find a suitable solution. Don’t endure it or procrastinate. Face it positively so that you can recover soon.