What is the best time to exercise to achieve the maximum benefit from your exercise?

Usain Bolt broke the record for the 100 -meter race in the 2009 World Championships at athletics in Berlin in a flood -luminous stadium under the night sky of ink.

This was not a coincidence: when it comes to mathematical ingenuity, the timing of things. For activities that depend on the strength of absolute muscles and endurance, the evening or late in the afternoon when most of the world record numbers are identified, and perhaps because of the help of peaks in the daily rhythms of a number of the main physiological outputs of the body.

But what about daily exercises? Is there a perfect time from today, or a month, to get the most out of exercises and reduce the risk of infection?

He says: “Whatever the aspects of sport you are looking at – whether it is sports medicine or responding to exercise – today’s time is important,” he says. Qing John Meng At Manchester University, UK. In the afternoon or evening later when high body temperature reaches, which leads to faster metabolic reactions and transmission of the nerve signal compared to the early morning. The connective tissue is also more flexible in the afternoon, while our glycogen reserves – the vital chemical energy source on which our muscles depend on moderate to condensed exercise – had time to renew.

Daily rhythms

Other physiological parameters are also different within 24 hoursWhich can be related to exercise: the secretion of testosterone reaches around 9 am; Coordination tends to be the best at about 2.30 pm; The reaction times are the fastest at about 3:30 pm; Cardiovascular efficiency, the peak muscle strength and infection at 5 to 5.30 pm.

“The biological clock rhythms are almost all the cells of the body and organize the main operations related to exercise and metabolism,” says Meng. “Based on the time you exercise, your muscles, fats and other cells will be in a different condition, and they will respond to exercise differently.”

In fact, a recent study conducted Rinsky Locke At Stanford University in California and her colleagues found this, on average, Olympic swimmers are more than a third of a second faster If they are competing in the evening instead of morning. “In 40 percent of [swimming] The races, the effect of today’s time is greater than the difference between the completion of the first or the second.

For sport that involves more technical skills, such as tennis or football, peak performance tends to reach a little early – perhaps because our cognitive capabilities are usually their peak late in the morning or early. Football players Decorate and commit the ball in the largest accuracy At approximately 4 pm; Tennis players tend to be faster in the eveningBut more accurate in the morning. Of course, this timing is based on average – in fact, “Larks” who tend to wake up early and be more active in the morning will be at its best earlier, while “album”, which comes normally in the evening, is peak at a time Later.

What are the effects of all this because we do exercises? Last year, Fabian Borujer At Basel University in Switzerland and its colleagues Ensuring the evidence from 26 previous studies He did not find much to support or refute the idea that training at a specific time leads to better performance or improving health results.

However, they found some evidence to support training at the same time today as a race or competition to improve physical performance at this time. In other words, morning training improves morning performance than evening training, and vice versa. However, given that studies only included male youth participants, it remains to see whether such conclusions apply to the general population, the authors said.

Monthly courses

Women may have another layer of complexity to consider it. In recent years, many women’s football teams, including Chelsea FC women, have started designing players training programs around menstrual courses, claiming that doing this enhances their performance and reduces the risk of injury.

“The theory is that when the estrogen hormone is high and that the hormone progesterone is low … this is an anabolic environment; it is a good thing [time] “To work hard,” he says. Stewart Phillips At McMaster University in Canada. However, when he and his colleagues recently Review For the impact of the menstrual period on the performance of the exercise, they found it “significantly thin”. “The evidence is that we suggest that there is no advantage for that,” says Phillips.

However, it does not refuse the symptoms and use it as a guide to schedule. “I know that some women are negatively affected in certain stages of their cycle with associated menstrual symptoms: cramps, back pain, lack of motivation, fatigue, etc. “.

“But for the blanket, this is the approach that exists of its kind, there is no fixed pattern for performance when studying it systematically, and we know that gold medals and global records have been appointed in various [menstrual] Stages, outside the pill. “

Meng believes that there may be other factors that must be taken into account. In general, it calls for exercise in the morning – especially in the open air – because this exposes people to bright light, which helps to synchronize our biological hours with time of today. Our bodies work better when the watches are in all our cells and tissues together, and with time of today.

Even if there is no “better” time a day, there may be time to avoid exercise. Meng and his colleagues have suggested that there is a major mechanism to maintain biological watches in our bones and joints syncing with those in other tissues is exercise, and that if mice are encouraged to exercise when they are usually sleeping, then this causes them the structural hours of Desnchronise from their brain watches Meng’s phenomenon has been called “Lageal Jet Lag”.

Although the effects of infection and physical performance in humans are unclear, additional experiments in mice indicate that exercise continuously during its equivalent to lead at night to stimulate genes associated with osteoporosis. “We doubt that if I did this over a long period of time, it may be really harmful,” says Meng.

Topics: