10 good reasons to take a nap

No, the nap does not only concern the elderly who have eaten too much. Author of the book “Praise of the siesta”, polytechnician and passionate about preventive medicine, Bruno Comby has understood this for a long time. A wealth of advice for a break at the right time.

10 good reasons to take a nap

1. Because it’s simple to do

Nothing is easier than taking a nap. Here are the steps : closing your eyes; maximum relaxation of all muscles; slow, deep breathing; let a feeling of calm and well-being settle in. This sensation is linked to the appearance of alpha-type electric waves in your brain. They are particularly beneficial by their relaxing dimension. Don’t hesitate to stretch at the start or after your nap. Get up slowly.

2. Because the ancients knew its virtues

As Jacques Chirac nicely underlined in the preface to Bruno Comby’s book: “Rest is a serious matter, the quality of which conditions our existence. Many religions have made sleep sacred, of which Charles Péguy wrote that he is “the friend of God and of man”. The ancients knew that the key to dreams is also that of balance and happiness, and recommended the practice of napping. “

3. Because animals do it too

“ Almost every animal on Earth takes a nap . For example, let’s take a look at the pets we know best: dogs and cats. Several times a day, and especially after the meal, they go to bed and rest. When an animal needs to recover because it is tired, it lies down and sleeps. Animals are gifted with a form of natural wisdom that makes them sleep or eat when they need it. “

4. Because it’s so good… take the time

By doing too much without taking a break, you often lose competitiveness. “In fact, we have the time we want to take and it is up to us to organize ourselves to have time for ourselves. We can all find a time in the day to take a nap, if only for ten minutes, if we really want to. “

5. Because it’s even better when you breathe deeply

Here’s how to do it: first, clear your airways before you start, loosening your tie and the first or – let’s be crazy! – the second button on your shirt. Blow your nose to clear your nostrils. Sit down for a nap, close your eyes and preferably breathe through your nose, deliberately slowing down your rhythm, both inspiratory and expiratory. If your health allows, take breaks of a few seconds (by air retention) alternating empty lungs and full lungs, a bit like apneaThis “deep breathing” technique even allows you to relax without closing your eyes , for example during a work meeting.

6. To hold on

A short nap in the early afternoon (between 1 p.m. and 4 p.m.), after the possible post-lunch pump, increases attention and maintains, or even improves, intellectual performance for the next two and a half hours . For those who lack sleep due to shift work, a nap relieves and reduces drowsiness.

7. Because 10 minutes is enough

The calibration of your nap naturally depends on your state of fatigue, generally linked to that of your night. Studies agree on the restorative effects of a ten-minute nap (flash nap). Important file, strategic meeting, drive, it is up to you to attack with a rested head. Please note, however, that daytime sleep greater than half an hour can have the opposite effect. One can wake up tired, even “stuck”, with a nap longer than 30 minutes, and the sleep of the following night may be disturbed.

8. Because the nap releases our inner genius

Access to our creativity is often lodged in our unconscious. A nap allows you to have free access to this unconscious and can even make you conscious after rest. Among the most well-known “ power-naps ” followers : Albert Einstein; Victor Hugo; Leonardo DeVinci ; Winston Churchill; Jacques Chirac; John Fitzgerald Kennedy; Barack Obama; Napoleon Bonaparte, Benjamin Franklin, Thomas Edison, Salvador Dali…

9. Because it regulates our norepinephrine level

According to Agence France Presse, a scientific study published in the United States in the journal Clinical Endocrinology & Metabolism has confirmed the benefits of a nap, even a short one, on the level of stress or the immune system in men who have not slept than two hours the night before. According to this study, taking a nap restores the hormone and protein levels necessary for inner well-being in the body. Scientists have found that noradrenaline levels return to normal after a nap. Norepinephrine is the hormone that promotes attention, learning and stimulates response to reward signals: the greater our sensitivity to norepine, the better we feel in our bodies.

10. Because it can make you smarter

The siesta – from the Latin sixta – etymologically indicates the sixth hour of the day after dawn. Man is thus genetically programmed to sleep at least once a day in the middle of the day. To rest a little is also that: knowing how to let go of the control of your thoughts to accept to merge in this great ocean that is the human brain in order to soothe the interior storms. By also favoring memorization, the nap makes us available to integrate new data. Some studies even point out that a 20-minute nap can increase our intellectual faculties by 20%.

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5 tips to boost your metabolism

Metabolism is a word we hear everywhere. But would you be able to explain clearly what it consists of, what is its impact on your state of health and how to optimize it? If not, don’t panic, we’ll explain everything to you

What is metabolism?

Simply put, metabolism is the way the body uses calories from food to produce the energy needed to maintain vital bodily functions (breathing, digestion, etc.). Its effectiveness is determined by three factors: the basic metabolic rate, the thermal effect of food, and the energy expenditure due to physical activity. These three elements influence how calories are used in the body. Together, they are called “total energy expenditure”

1 Adopt the standing desk

In many studies, subjects using a standing desk, even part of the day, have higher energy expenditure than those who sit all day. If standing all day seems a bit rough, start by alternating between sitting and standing.

2 Drink green tea

Green tea contains a specific compound associated with increased energy expenditure and fat burning. While this does not have a miracle effect (no, drinking green tea will not solve all of your metabolic problems), it helps maintain a healthy metabolism and keeps you well hydrated.

3 Treat your sleep

A good night’s sleep can fix many things, including metabolism. Try to sleep 7 to 9 hours a night. Develop a bedtime routine, such as turning off electronic devices 1 hour before bedtime, or a good reading session with herbal tea.

4 Do not neglect your protein intake

Compared to carbohydrates and fats, proteins have the highest thermal effect. Try to include a full source of protein with each meal. For those who eat meat, eat eggs, chicken, fish or lean beef. For vegetarians, look for your protein in tofu, tempeh, quinoa and buckwheat which are great options.

5 Add HIIT sessions to your habits

High Intensity Interval Workouts (HIIT) increase post-exercise oxygen consumption, fat oxidation and metabolic rate. They keep the body burning long after your workout ends. If you have never done HIIT, do not hesitate to contact a coach to discover the discipline

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8 foods to improve your endurance

To improve your endurance you must suffer but not only! Here are 8 foods to improve your natural endurance and doping without doping

The grenade

Pomegranates are rich in polyphenols, such as punicalagin, which prove to be remarkable antioxidants and powerful anti-inflammatory. Consuming it would reduce muscle pain and inflammation by 10%, according to research from the University of Texas.

Peanut butter

Eat two tablespoons of peanut butter before training. It contains an amino acid, L-tyrosine, dopamine precursor, which contributes to the improvement of your concentration and your mental capacities, according to a study carried out at the University of Maryland.

The Gherkin

High potassium content, low sodium level. Pickle is the food you should eat to balance the electrolyte or mineral salt levels that you lose when you sweat during a workout ( Journal of Athletic Training ).

La bettrave

Beets are rich in nitrate, a compound which, transformed in the body into nitric oxide, has the property of regulating blood pressure and promoting vasodilation. What save a few seconds on your best times ( Journal of Nutrition ).

Dried tomato

Thirty grams of sun-dried tomatoes provide your body with almost a third of the recommended daily dose of iron, which helps capture and transport oxygen to the muscles ( Institute of food ).

The banana

Scientific studies have shown that bananas are as good for endurance as “sports” drinks (according to the Human Perfomance Lab ). Without chemical compound and much less expensive than the latter, it will make you crack.

The Orange juice

The consumption of a glass of orange juice, source of vitamin C, would stimulate almost 10% the absorption of iron by the body … Which contributes to good oxygenation of the muscles ( Clinical Nutrition ).

Turkey breast

Turkey meat contains an amino acid derivative, beta-alanine, which will increase your performance by promoting the elimination of lactic acid, according to a study published in the International Society of Sports Nutrition .

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5 Ways to increase muscle endurance – Exercise

Train aerobically or anaerobically

Since the term endurance refers to the ability to maintain activity for a long time, to develop more muscle endurance, you need to do activities that can be done for long periods of time. Aerobic exercise refers to exercise that is done at a level that allows the body to use oxygen. Oxygen breaks down glycogen which provides energy to the body to continue the exercise. Working at a level that challenges you but isn’t so demanding that you won’t be able to do it for long will help you increase your stamina.

Anaerobic exercise, on the other hand, occurs when you train so hard and quickly that your body cannot provide enough oxygen. This means that the body no longer has the glycogen byproducts available for fuel. In this case, you will quickly run out of energy and will not be able to continue the activity any longer. Although anaerobic exercises develop more muscle power, you will not be able to train at this level long enough to increase endurance.

An example of aerobic exercise would be to run at a moderate pace. An anaerobic exercise would be a sprint.

Use the principle of overload

In order for muscles to become stronger, they must be challenged to take on more demanding workloads than they are used to. This means that you have to use a weight heavy enough to really challenge the muscles. Also, as you continue to train, you should continuously gain weight as you get stronger. A good rule to use is the “10 Rep Max.” This involves finding the amount of weight that allows you to do 10 reps in good shape before you get too tired to continue. If you can easily do 10 or more reps, the weight is too light. If you can only do six or seven reps and find yourself in trouble, the weight is too heavy. Experiment up until you find a weight where you can do 10 reps with good. Then stay with that weight and work up to three sets of 10. When it becomes easy, increase the weight.

Do a circuit or interval training

Circuit or interval training is a great way to challenge the body and build muscle endurance. This type of training oscillates between rapid aerobic movements and slower bodybuilding movements. For example, you can start with two or three minutes of jump rope or other aerobic activities. Then you would immediately follow this up with a weight training exercise such as a bench press. You then return to two or three minutes of aerobic exercise, then another weight training exercise. Repeat this sequence for your entire workout.

Vary your routine

If you continually do the same workout in exactly the same way, day after day, you will eventually reach a point where you no longer benefit from your program. Indeed, the body has an innate ability to adapt to your routine and, since it knows what will happen, it is no longer sufficiently challenged. To get the most out of your workout, you need to do a variety of exercises that get you moving in different ways.

Another way to train is to do the same exercise but with a different type of resistance. For example, if you are still working your chest while doing a bench press, try using a chest press machine or do push-ups on certain days.

Avoid overtraining

One sure way to watch your endurance failure is to train. More is not always better. If you work too hard without enough rest between sessions, you will eventually become exhausted. After lifting weights, your muscles need 48 hours to recover. When you lift, you create tiny tears in the muscle fibers. Rest allows the fibers to repair themselves stronger than they were before your session. This is a healthy and productive process to help improve muscle endurance. However, if you lift for two days in a row, these muscle tears will not have time to heal and you will actually become weaker.

The same is true for aerobic exercises such as running. Going too far or too hard can have detrimental effects. It is well known that if aerobic exercise is too intense, the efficiency of the immune system can be reduced. Training too hard will make you weak and weak.

One sign of overtraining is exhaustion. If, after your workout, you just need to sleep or if, the day after your workout, you can no longer move, you are probably in overtraining. The right intensity of exercise should give you energy, not exhaust you.

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Endurance: Progress in 5 lessons

Working on Endurance means Knowing the right tips for rapid progress

Discover our tips to learn how to resist stress better.

Be Regular

The regularity, this is obviously one of the keys to success. The ideal is to practice an endurance sport every two days to improve performance. It all depends on everyone’s goals and determination!

To progress, it is essential to establish a training program and stick to it over the long term. Ideally, keep a schedule and clearly indicate your progress. Give yourself progressive goals (duration, performance, blood sugar). Also, remember to vary the pleasures! It’s not just the treadmill; the bike where the rower: all the cardio-training activities indoors or in group lessons are effective in developing endurance skills.

Measuring your theoretical Heart rate

Great athletes pay particular attention to the heart rate measurement during and after training. To progress in endurance, you must calculate your maximum heart rate (FCM) during exercise. In theory, it is said that this is equal to 220 minus your age (226 for women, who have a slightly faster heart than men). For example, if you are 35, you take 220 – 35 = 185. The optimal training zone corresponds to 60-70% 70-80% of the FCM. It is therefore obtained by multiplying the FCM by 0.6-0.7 or 0.7-0.8 in the event of fundamental endurance training.

It is at this frequency that the body uses the cardiovascular system most effectively. There is also talk of an aerobic training zone: the body uses oxygen to burn energy. 

To optimize your efforts, you can have a heart rate monitor. A practical accessory based on heartbeat, and therefore on the intensity of the effort. Make sure you never train below or beyond your own ability.

Raise the Heart

Put yourself in the fractional! Including interval training in your endurance training means that you will add specific distances or times to your workout during which you will accelerate your speed and thus go beyond your cruising speed. You define high-paced exercise periods (between 30 seconds and 3 minutes) interspersed with recovery periods. The goal? Increase the total workload by limiting fatigue. So you work your speed, your explosiveness, and exercise your muscles differently.

By forcing the body to adapt to different exercise rhythms, you improve your cardiovascular endurance. You can start including this type of workout in your training plan if you are able to run 30 minutes at a constant speed.

In practice, on the basis of 45-minute sessions, start by training continuously. Then integrate a split session per week. Then go up to 2 split sessions per week + 1 continuously. Limit yourself to a maximum of 2 interval sessions per week.


– I wish improve my recovery

Work at 85% HR max. Your working time should be more important than the recovery time. Ex: alternate 30 seconds of fast running for 15 seconds of recovery.

– I wish work my ability to maintain high intensity the longest time possible

Work at 90% max HR. In this work method called “intermittent endurance”, the recovery time is equal to the work time (with durations ranging from 20 to 45 seconds in general). Ex: alternate 30 seconds of very fast running and 30 seconds of recovery.

– I wish work my ability to work hard

Work at 95-100% HR max. Here the working time is less than the recovery time. Ex: practice long interval training which corresponds to 5×500 meters with longer recovery time (generally 1 minute).

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