When we propose to start practice a sport, or we want to improve our performance, other things are sure to come to mind questions about organizing our sessions educationOne of them is usually related to the most appropriate time of the day to practice physical activity. Is it better to exercise in the morning? Or do I have to go to the gym in the evening? What should I do if I’m doing a long-term workout? What’s really in everything we hear about biorhythms? Why do I feel better when I exercise at a certain point?
We will discuss these aspects of it in the following lines performance, as well as the impact it has on our rest practice sports at an hour or another. First of all, you must understand that we have the performance without a correct Recovery
Hormone levels, biorhythms and performance
A good one Physical performance in many cases during the day is associated with a good night’s sleep. This makes it organism an appropriate one Recovery and thus a better performance the next day. In those people who suffer from sleep problems, this can be one aspect of great importance.
We must keep in mind that the sleep quality It can be changed by the body’s biorhythms or the circadian rhythm. These depend on the hormonal changes that happen. In this way, and in answering this part, the question would be, according to our biorhythm, will it be better to exercise in the morning or in the afternoon?
Basically we find higher levels of it in the morning and in healthy people cortisol and from testosteroneThe first is called stress hormone, and is related to the catabolism, or in other words and in what interests us here, protein breakdown.
The testosterone meanwhile it is one anabolic hormone, that is, protein synthesis and high levels in the morning can counteract cortisol levels.
We might consider making use of it Effects of this hormones for better performance. However, and while it appears that afternoon training (e.g. strength training) helps lower cortisol levels towards the last hours of the day, facilitating later rest, studies they are contradictory in that sense.
In this way, we cannot currently guarantee that morning or afternoon training has significant relevance if we stick to hormonal levels.
Training and nervous system
The time to which the education could have a different effect on our autonomic nervous systemThis, in turn, is subdivided into the nervous system kind Y parasympatheticThe first is related to situations of stress and alertness, while the second has the opposite effect on our body, to understand us, it generates a state of calm in it.
The practice from exercise causes changes in the autonomic nervous system, which can change the quality of sleep during the night. To analyze and understand the changes to this, you can edit the changes it causes on the heartbeat
First of all, we must understand that a intensive training the heart rate increases after exercise, as a result of the stimulus on the sympathetic nervous system. In this sense, we know that an afternoon workout can worsen sleep quality for some people. Moreover, science shows us that a education by morning generates an increase by the last hours of the day of the parasympathetic system and does not affect the quality of sleep or recovery for the next day.
Therefore, it would be possible to find people who, after a workout towards the end of the day, find it difficult to rest, which is not desirable. In this sense, it would be advisable to exercise in the morning to additionally benefit from the trigger effect which has physical exercise on the body.
But when do you get better performance?
We already have an idea of the Effects who have the education and the different times of the day in our body. But if I want to achieve the best possible performance and I have no sleep problems, when is it better to exercise?
The science is more or less convincing about the training of forceIf we have to choose, we should basically train in the afternoon. At this time of day it is levels from activation Y muscle contraction they are usually older. It is therefore, compared to the morning, where higher performance peaks are achieved.
The same doesn’t happen in the case of aerobic exercise (development of activities with less intensity but for a longer period of time, with the aim of achieving more resistance), where there does not seem to be a big difference between the Results obtained at some hours or others.
It can be done the same way anaerobic exercise (It consists of doing high-intensity activities such as lifting weights, short high-speed sprints, or any exercise that requires a lot of effort for a short time) of short duration reaches its best performance peaks by midday. This could be due to increased body temperature during this period, which has a good warming effect on the body, promoting a better later state.
Even with this information, we have to consider some aspects. The first is that the gains in strength and hypertrophy are similar regardless of the time of day you exercise. On the other hand is the body has a great capacity from adjustment, and if the workout is done regularly in the morning, the performance will be similar to that of the afternoons. So we don’t have to worry if our training has to be done before noon, as long as it has a continuity.
Finally, it is important to note that if we have to compete in the morning or afternoon, we’ll pass noestraw organism to train in the same time slot.
Health and exercise at different times of the day
We don’t want to close this article without making a brief comment about it Effects what about health train at different times of the day. It is a broad and complex issue, but we would like to give an example: the time of day, the time of day and the characteristics of the sports activity can be elements to be taken into account when improving some health issues.
Let’s start by mentioning a topic that will always be topical: the loss of Fat or the overweightIn this sense, some studies show us that training in the morning and before breakfast is one positive effect about him organismas an increase in fat oxidation has been observed over 24 hours. This stimulus would not be comparable if the workout was performed after breakfast or during the day.
On the other side is one aerobic exercise in the morning could have a positive effect on blood pressure and it would normalize its values, probably thanks to the modulation that body movement has on the autonomic nervous system.
In this way, when we are going to choose the time of day to exercise, it will not only be a matter of physical performance, but a process of individualized programming accompanied by a professional who takes care of the person’s overall health.
Conclusions
When we start with strength training or one anaerobic exercise, midday is definitely the best time of day to do it.
The aerobic exercise or long-term, it would have no discomfort if performed both in the morning and in the afternoon.
However, we must be able to do it To adjust the education Bee needs from athleteIn this way, if the competition takes place at a certain time, the training must be performed at a similar time in order to achieve an adjustment of the body to the desired time slot.
Finally, we must keep in mind that training is not just a process of performance seeking, but that the movement implies in itself HealthIn this way it may be advisable for some people to perform theirs fysical activity in the morning. Training will improve your sleep quality and it gives them better control over their weight and more efficient fat burning.
* This article is published on The Conversation and reproduced here under the Creative Commons license. Click here to read the original version.
* David Recuenco Serrano is director of the degree in sciences of physical activity and sports. In addition, he is Director of the Double Degree in CCAFYD and Physiotherapy, Nebrija University.