{"id":8990,"date":"2023-08-08T20:36:44","date_gmt":"2023-08-08T20:36:44","guid":{"rendered":"https:\/\/magniflex.al\/?p=8990"},"modified":"2023-08-08T20:47:30","modified_gmt":"2023-08-08T20:47:30","slug":"nuk-kam-fjetur-mire-a-duhet-te-ushtrohem-gjithsesi","status":"publish","type":"post","link":"https:\/\/magniflex.al\/en\/nuk-kam-fjetur-mire-a-duhet-te-ushtrohem-gjithsesi\/","title":{"rendered":"I haven't slept well: should I exercise anyway?"},"content":{"rendered":"
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Finding time to exercise during the day is undoubtedly a good habit and nothing but good for you. However, sometimes you still wake up tired and less energetic than usual, which also affects your approach to physical exercise.<\/p>\n\n\n\n

When this happens, should you postpone your workout to another day? No, and here's why.<\/p>\n\n\n\n

But why didn't I sleep well? And what should I do now?<\/p>\n\n\n\n

There could be several reasons behind a bad night's sleep deprivation : a heavy dinner, unfavorable environmental conditions, consuming coffee or alcohol just before or around bedtime... If you're not in a good enough state to do your workout, instead of skipping it, we recommend reducing the load so as not to overexert yourself and risk injury. For example, if you've had a healthy run in between, try running a shorter distance or going for a walk. You may have had a bad night, but there are still training activities you can engage in to ensure your body gets the right dose of exercise and well-being. These include squats and wall push-ups to train your legs and arms (and other parts of the body too).<\/p>\n\n\n\n

Sleep-performance ratio<\/p>\n\n\n\n

Sleep and the quality of physical exercise are closely linked. As we have seen, a sleepless night requires adjustments to avoid the next day's training session being too strenuous or the risk of exhaustion. Instead, a restorative sleep will ensure that you start the morning on the right foot and have new energy to face your planned training. The opposite is also true: a regular and healthy exercise schedule will make it easier to fall asleep and recover your energy at night, while studies show that people who have a sedentary lifestyle have a harder time falling asleep or in any case they sleep less. Now that you know this, try to balance the time you spend exercising and resting throughout the day: your body will thank you and you will sleep like a baby!<\/p>","protected":false},"excerpt":{"rendered":"

Gjetja e koh\u00ebs p\u00ebr tu ushtruar gjat\u00eb dit\u00ebs \u00ebsht\u00eb pa dyshim nj\u00eb zakon i mir\u00eb dhe asgj\u00eb tjet\u00ebr ve\u00e7se e mir\u00eb p\u00ebr ju. Sidoqoft\u00eb, ndonj\u00ebher\u00eb zgjoheni ende t\u00eb lodhur dhe m\u00eb pak energjik se zakonisht, gj\u00eb q\u00eb ndikon gjithashtu n\u00eb qasjen tuaj ndaj ushtrimeve fizike. Kur t\u00eb ndodh\u00eb kjo, a duhet ta shtyni st\u00ebrvitjen tuaj p\u00ebr nj\u00eb dit\u00eb tjet\u00ebr? Jo, dhe ja p\u00ebrse. Por pse nuk fjeta mir\u00eb? Dhe \u00e7far\u00eb t\u00eb b\u00ebj tani? Mund t\u00eb ket\u00eb disa arsye pas nj\u00eb nate t\u00eb keqe q\u00eb ju la pa gjum\u00eb: nj\u00eb dark\u00eb e r\u00ebnd\u00eb, kushte t\u00eb pafavorshme mjedisore, konsumimi i kafes\u00eb ose alkoolit pak para ose rreth gjumit\u2026 N\u00ebse nuk jeni n\u00eb gjendje t\u00eb mjaftueshme p\u00ebr t\u00eb b\u00ebr\u00eb st\u00ebrvitjen tuaj, n\u00eb vend q\u00eb ta anashkaloni, ju rekomandojm\u00eb t\u00eb zvog\u00ebloni ngarkes\u00ebn n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mos lodheni tep\u00ebr dhe t\u00eb mos rrezikoni. P\u00ebr shembull, n\u00ebse keni pasur nj\u00eb vrapim t\u00eb sh\u00ebndetsh\u00ebm n\u00eb mes, provoni t\u00eb vraponi n\u00eb nj\u00eb distanc\u00eb m\u00eb t\u00eb shkurt\u00ebr ose shkoni p\u00ebr nj\u00eb sh\u00ebtitje. Ju mund t\u00eb keni pasur nj\u00eb nat\u00eb t\u00eb keqe, por ka ende aktivitete st\u00ebrvitore n\u00eb t\u00eb cilat mund t\u00eb angazhoheni p\u00ebr t\u00eb siguruar q\u00eb trupi juaj t\u00eb marr\u00eb doz\u00ebn e duhur t\u00eb st\u00ebrvitjes dhe mir\u00ebqenies. K\u00ebto p\u00ebrfshijn\u00eb squats dhe wall push-ups p\u00ebr t\u00eb st\u00ebrvitur k\u00ebmb\u00ebt dhe krah\u00ebt (dhe pjes\u00eb t\u00eb tjera t\u00eb trupit gjithashtu). Raporti gjum\u00eb-performanc\u00eb Gjumi dhe cil\u00ebsia e ushtrimeve fizike jan\u00eb t\u00eb lidhura ngusht\u00eb. Si\u00e7 e pam\u00eb, nj\u00eb nat\u00eb pa gjum\u00eb k\u00ebrkon rregullime p\u00ebr t\u00eb shmangur q\u00eb seanca st\u00ebrvitore e dit\u00ebs tjet\u00ebr t\u00eb jet\u00eb shum\u00eb e r\u00ebnd\u00eb ose rreziku p\u00ebr t’u rraskapitur. N\u00eb vend t\u00eb k\u00ebsaj, nj\u00eb gjum\u00eb rigjenerues do t’ju siguroj\u00eb t\u00eb filloni m\u00ebngjesin n\u00eb k\u00ebmb\u00ebn e djatht\u00eb dhe t\u00eb keni energji t\u00eb re p\u00ebr t\u00eb p\u00ebrballuar st\u00ebrvitjen tuaj t\u00eb planifikuar. E kund\u00ebrta \u00ebsht\u00eb gjithashtu e v\u00ebrtet\u00eb: nj\u00eb orar i rregullt dhe i sh\u00ebndetsh\u00ebm st\u00ebrvitje do ta b\u00ebj\u00eb m\u00eb t\u00eb leht\u00eb t\u00eb biesh n\u00eb gjum\u00eb dhe t\u00eb rikuperosh energjin\u00eb t\u00ebnde gjat\u00eb nat\u00ebs, nd\u00ebrsa studimet tregojn\u00eb se njer\u00ebzit q\u00eb kan\u00eb nj\u00eb m\u00ebnyr\u00eb jetese pa aktivitet e kan\u00eb m\u00eb t\u00eb v\u00ebshtir\u00eb t\u00eb bien n\u00eb gjum\u00eb ose n\u00eb \u00e7do rast ata flen\u00eb m\u00eb pak. Tani q\u00eb e dini k\u00ebt\u00eb, provoni t\u00eb balanconi koh\u00ebn q\u00eb kaloni duke u ushtruar dhe pushuar gjat\u00eb gjith\u00eb dit\u00ebs: trupi juaj do t’ju fal\u00ebnderoj\u00eb dhe do t\u00eb flini si nj\u00eb bebe!<\/p>","protected":false},"author":1,"featured_media":8992,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-8990","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/magniflex.al\/en\/wp-json\/wp\/v2\/posts\/8990","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/magniflex.al\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/magniflex.al\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/magniflex.al\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/magniflex.al\/en\/wp-json\/wp\/v2\/comments?post=8990"}],"version-history":[{"count":3,"href":"https:\/\/magniflex.al\/en\/wp-json\/wp\/v2\/posts\/8990\/revisions"}],"predecessor-version":[{"id":8999,"href":"https:\/\/magniflex.al\/en\/wp-json\/wp\/v2\/posts\/8990\/revisions\/8999"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/magniflex.al\/en\/wp-json\/wp\/v2\/media\/8992"}],"wp:attachment":[{"href":"https:\/\/magniflex.al\/en\/wp-json\/wp\/v2\/media?parent=8990"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/magniflex.al\/en\/wp-json\/wp\/v2\/categories?post=8990"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/magniflex.al\/en\/wp-json\/wp\/v2\/tags?post=8990"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}