Exercise and sleep improve metabolic indicators

High-Intensity Cardio Training (HICT) sessions consisted of multi-joint bodyweight exercises performed three times a week for 40-60 minutes. Sleep Hygiene (SH) training was based on the principles of cognitive-behavioral therapy for insomnia using the Resleep mobile app. Participants in the “sleep” groups also underwent a 30-minute in-person interview with a specialist to receive personalized recommendations.

The results showed that a combination of both approaches was the most effective. Participants in the combined group spent 5.6% more time sleeping out of the total time spent in bed, and also reduced the time spent awake after falling asleep by 30 minutes. This indicates an increase in sleep efficiency — the ability of the body to use time in bed for a full rest, rather than for restless stay in a half-sleep.

The study confirmed that physical activity is directly related not only to the quality of sleep, but also to the indicators of the cardiovascular system. Participants who performed training (both in the HICT group and in the combined group) demonstrated the following positive changes:

• reduction in waist circumference
• reduction in total cholesterol levels
• normalization of blood triglyceride levels

The authors of the work emphasize that these results highlight the importance of a comprehensive approach to the health of young people. Since chronic diseases are increasingly common in adults under the age of 30, integrating physical activity and sleep quality control can be an effective primary prevention strategy. However, the researchers note that the current findings are only applicable to women in this age group, and further research is needed to develop universal clinical protocols for men and older adults.