Exercise shouldn't hurt sleep

     By Kim Springer
     View columnist
      The latest issue of the Strength and Conditioning Journal contained several articles of interest.
      The first article, by Paul Roetert, addresses the topic of whether or not to exercise before going to bed.
      Another article, by Jose Antonio, examines one of the many supplements currently available in health food stores, Glutamine.
      It has been thought that working out right before going to bed might interrupt sleeping patterns and cause tossing and turning throughout the night.
      However, it is more common than ever for people to exercise later in the evening after they get done with work. Two experimental studies have examined the influence of vigorous exercise on sleep within four hours of bedtime.
      Sixteen very fit, competitive male cyclists participated in a study in which they each completed two 60-hour laboratory experiments. Other factors were used in the experiment including light perception and caffeine moderation. The subjects kept a journal and rated their sleep or insomnia while they were also monitored electronically.
      The major finding of this study was that the addition of exercise to a 3-hour exposure to bright light, ending 30 minutes before bedtime, did not alter sleep.
      This clearly contrasted the general opinion that vigorous exercise disturbs sleep. This is good news for many people that skip exercise because they feel it might ruin their night's sleep. Although everyone reacts differently to exercise stimuli, you should not let an old myth deter you from getting exercise.
      Since this study was so small, it is hard to conclusively say exercise will not affect your sleep. The individuals in this study were extremely fit and, therefore, might recover faster and reach a steady state quicker than the average person.
      If you do have trouble sleeping after late night exercise, vary your routine to see if your body responds differently to strength training versus cardiovascular exercise.
      The article of interest to those looking to maximize their fitness is the one on the use of Glutamine. In Antonio's opinion, much "of what's sold over the counter has little hard-core scientific backing."
      Glutamine is a supplement that is supposed to enhance the immune system and prevent the loss of muscle mass. Glutamine is classified as a nonessential amino acid but could also be described as "conditionally essential."
      Under conditions of severe stress, the amount of glutamine that your body produces may not be sufficient to meet the body's requirements.
      Glutamine has been shown to prevent the loss of muscle in rats subjected to severe stress such as burn injury. In humans who have undergone surgery, giving glutamine postsurgery seems to help prevent the muscle loss seen in bedridden patients.
      In athletes, the consumption of glutamine immediately and 2 hours after a marathon and ultramarathon reduced the incidence of infections when compared to a placebo.
      The verdict is still out on whether glutamine is of use to the average exerciser. Glutamine taken in large doses has produced no side effects but the benefits are still questionable.
      Before spending money on another supplement, invest your time into a great workout and the physical and mental results will be immediate.
     
     Kim Springer and her husband, Mike, are certified by ACE, NASM and ACSM as personal trainers. They can be reached at 233-9442, by fax at 233-9446 or by e-mail at springtrain@netscape.net.