摘要：·运动后的恢复质量直接决定了训练成效，专业选手通常要保证8-10小时睡眠才能维持最佳状态。那些幻想每天只睡三小时就能练出健美身材的想法，完全是不切实际的。真正适合在深夜运动的群体，其实是需要倒时差工作的夜班族。科学研究发现，合理的夜间锻炼能通过体温波动调节人体
原创 夜半撸铁的 较高端人类
【写在最后】·运动后的恢复质量直接决定了训练成效，专业选手通常要保证8-10小时睡眠才能维持最佳状态。那些幻想每天只睡三小时就能练出健美身材的想法，完全是不切实际的。真正适合在深夜运动的群体，其实是需要倒时差工作的夜班族。科学研究发现，合理的夜间锻炼能通过体温波动调节人体生物钟，帮助夜班群体更好地适应昼夜颠倒的工作节奏。·保持规律锻炼确实能改善整体睡眠质量，哪怕是深夜进行高强度训练，也不会明显干扰夜间休息。不过要注意的是，这类剧烈运动可能打破自主神经系统的平衡，特别是在入睡初期，可能会影响心脏的自我调节功能。参考资料[1]Faust L, Feldman K, Mattingly S M, et al. Deviations from normal bedtimes are associated with short-term increases in resting heart rate[J]. NPJ digital medicine, 2020, 3(1): 1-9.[2]Myllymäki T, Kyröläinen H, Savolainen K, et al. Effects of vigorous late‐night exercise on sleep quality and cardiac autonomic activity[J]. Journal of sleep research, 2011, 20(1pt2): 146-153.[3]Bonato M, La Torre A, Saresella M, et al. Salivary cortisol concentration after high-intensity interval exercise: time of day and chronotype effect[J]. Chronobiology International, 2017, 34(6): 698-707.[4]Hayes L D, Bickerstaff G F, Baker J S. Interactions of cortisol, testosterone, and resistance training: influence of circadian rhythms[J]. Chronobiology international, 2010, 27(4): 675-705.[5]Nieman D C. Exercise effects on systemic immunity[J]. Immunology and cell biology, 2000, 78(5): 496-501.[6]Ammar A, Chtourou H, Souissi N. Effect of time-of-day on biochemical markers in response to physical exercise[J]. The Journal of Strength & Conditioning Research, 2017, 31(1): 272-282.[7]Hurdiel R, Pezé T, Daugherty J, et al. Combined effects of sleep deprivation and strenuous exercise on cognitive performances during The North Face® Ultra Trail du Mont Blanc®(UTMB®)[J]. Journal of sports sciences, 2015, 33(7): 670-674.[8]Fullagar H H K, Skorski S, Duffield R, et al. Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise[J]. Sports medicine, 2015, 45(2): 161-186.[9]Yang D F, Shen Y L, Wu C, et al. Sleep deprivation reduces the recovery of muscle injury induced by high-intensity exercise in a mouse model[J]. Life sciences, 2019, 235: 116835.[10]Eastman C I, Hoese E K, Youngstedt S D, et al. Phase-shifting human circadian rhythms with exercise during the night shift[J]. Physiology & behavior, 1995, 58(6): 1287-1291.传播一切值得传播的知识原标题：《每天熬夜健身1小时，多久能收获一具健康的遗体？》 来源：Mya穿搭一点号
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