Colectivo Colectivo de comercio de la madera, el mueble y la marquetería de la provincia de Badajoz 2014-2015-2016

Resolución de 11 de agosto de 2014, de la Dirección General de Trabajo, por la que se ordena la inscripción en el Registro de Convenios y Acuerdos Colectivos de Trabajo de la Comunidad Autónoma de Extremadura y se dispone la publicación del texto del Convenio Colectivo de Trabajo de comercio de la madera, el mueble y la marquetería de la provincia de Badajoz 2014-2015-2016″.Consultar esta disposición en formato PDF

 

Colectivo Colectivo de comercio de la madera, el mueble y la marquetería de la provincia de Badajoz 2014-2015-2016.

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  1. Sleep And Muscle Growth: Everything You Should Know

    # Sleep And Muscle Growth: Everything You Should Know

    Sleep is a fundamental pillar of health, wellness,
    and athletic performance. For individuals striving to build muscle,
    improve strength, and achieve their fitness goals, understanding the
    role of sleep becomes crucial. Proper sleep quality and quantity not
    only aid in recovery but also play a significant role in muscle
    growth and overall performance. This article dives into how sleep impacts muscle
    growth, performance, and recovery, providing you with everything
    you need to know to optimize your sleep for maximal results.

    ## Sleep and Performance

    Sleep is the cornerstone of physical performance.
    During sleep, especially REM sleep, the body repairs and regenerates tissues, which is essential for muscle recovery and
    growth. Studies have shown that poor sleep can impair strength, endurance, and overall athletic
    performance. Conversely, adequate sleep enhances focus, coordination, and motor skills, all of
    which are critical for peak performance during workouts
    or competitions.

    ## Sleep and Recovery

    Muscle growth and repair primarily occur during sleep, particularly during deep sleep stages
    (Stages 3 and 4). During these stages, the body synthesizes muscle proteins, such as collagen and myoglobin, which are essential for muscle repair and
    recovery. Additionally, sleep is when growth hormones (GH) are released, promoting muscle
    growth. Without sufficient sleep, the body’s ability to recover and rebuild muscles diminishes, leading to
    slower progress and muscle atrophy over time.

    ## How Many Hours of Sleep Do You Need?

    The amount of sleep required varies by individual, but
    generally, adults need around 7-9 hours of quality sleep per night to support optimal
    muscle recovery and growth. Research suggests that sleep duration has a dose-response relationship with muscle gains, meaning more sleep
    typically leads to better results. However, consistency is key—consistent
    sleep patterns are more important than hitting a specific number of
    hours every night.

    ## Waking: Stage 1

    Stage 1 sleep is often referred to as the «light sleep» stage.
    During this brief phase, which lasts for approximately 5-10 minutes,
    your body transitions from fully awake to asleep.
    This stage is characterized by mild cognitive function and light muscle activity.
    While it’s not the deepest sleep, Stage 1 still contributes to overall recovery and muscle repair
    processes.

    ## Stage 2: Light Sleep

    Stage 2 sleep is a bit more prolonged than Stage 1, lasting
    for about 20-30 minutes. During this phase, your body experiences a
    increase in heart rate, blood pressure, and
    brain activity. This stage is also associated with light
    muscle contractions, which help in restoring and repairing muscles.
    It’s during this stage that the immune system
    often receives boosts, further supporting overall health.

    ## Stage 3 and 4: Deep Sleep

    Stage 3 and 4 sleep are considered the deepest stages of sleep, where your body
    undergoes critical repair processes. This is when muscle protein synthesis occurs in high gear, promoting growth and recovery.
    Additionally, hormones like human growth hormone (HGH) and testosterone are released during this phase,
    which further contribute to muscle building. These stages account for about
    60-70% of total sleep time, making them essential for overall health and performance.

    ## Stage 5: REM Sleep

    REM sleep is the final stage of the sleep cycle, lasting about 20-30 minutes each night.
    During this phase, your brain is highly active, often leading to vivid
    dreams and intense muscle contractions. While REM
    sleep itself doesn’t directly promote muscle growth, it plays a role in cognitive
    functions and overall recovery processes.

    ## How to Fall Asleep and Stay Asleep

    Achieving quality sleep is just as important as the quantity.
    Here are some tips to help you fall asleep and stay asleep:

    – **Maintain a Consistent Schedule:** Go to bed and wake
    up at the same time every day, even on weekends or holidays.

    – **Create a Relaxing Bedtime Routine:** Engage in calming
    activities like reading, meditating, or taking a warm bath before
    bed.
    – **Optimize Your Sleep Environment:** Ensure your bedroom
    is dark, quiet, and cool. Use blackout curtains,
    white noise machines, or a fan to create a restful atmosphere.

    – **Avoid Screens Before Bed:** Limit screen time
    in the evenings, as blue light can disrupt melatonin production and make it
    harder to fall asleep.

    ## Herbal Remedies for Sleep

    For those struggling with sleep, herbal remedies may
    offer natural solutions to improve quality and duration. Some popular options include:

    1. **Ashwagandha:** An adaptogen that promotes relaxation and reduces cortisol levels, aiding in deeper sleep.

    2. **Phosphatidylserine:** Supports brain function and may help improve sleep quality by enhancing
    REM sleep.
    3. **Magnesium:** A natural muscle relaxant that can reduce stress and promote better sleep.

    4. **Panax Ginseng:** Known for its ability to improve energy levels and promote deep sleep.

    5. **Rhodiola Rose:** May help regulate circadian rhythms
    and reduce fatigue, leading to better sleep quality.

    ## Transparent Labs Vitality

    For those looking for a natural performance boost, **Transparent Labs**
    offers high-quality supplements designed to enhance
    vitality and recovery. Their **Vitality** line includes:

    – **Vitality**: A comprehensive blend of adaptogens and nootropics to support energy,
    focus, and overall performance.
    – **StrengthSeries Vitality**: Formulated to optimize muscle repair and recovery, enhancing strength and endurance.

    These products are backed by research and can be a valuable addition to your
    daily routine when combined with proper sleep
    hygiene.

    ## Wrap Up

    Sleep is a cornerstone of health, wellness, and athletic performance.
    It’s not just about how long you sleep—it’s about
    the quality of that sleep. By prioritizing adequate sleep duration and incorporating practices that promote deep, restful
    sleep, you can maximize muscle growth, recovery, and overall
    performance. Remember, your body cannot function optimally without sufficient
    rest, so make sleep a priority in your daily routine.

    **References:**
    – National Sleep Foundation (www.sleepfoundation.org)
    – Journal of Sports Sciences (journals.ugent.be)

    **About Austin Letorney:**
    Austin Letorney is a sleep scientist and fitness enthusiast with a passion for helping individuals achieve their health and performance
    goals through proper sleep optimization.

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