Physical activity is necessary for a person to maintain health and normal functioning of all body systems. However, those who want to get the most out of their workouts also need to consider that the right timing of exercise also plays a significant role in the effectiveness of training. A study recently presented in the journal Cell Metabolism found that the circadian rhythm of muscle tissue controls the level of muscle metabolism depending on the time of day.
Muscle circadian rhythms affect exercise performance
Dr. Joseph Bass, lead researcher at Northwestern University in Chicago, Illinois, who is a specialist in endocrinology, metabolism, and molecular medicine, believes that oxygen and internal clocks need to work together to produce energy in muscle cells. , which depends on the time of day, as well as the ability of the cell to perform the most important functions.
The study ran lab mice on treadmills at different times of the day, and the researchers studied the activity of muscle fibers by analyzing the expression of genes that affect exercise performance. Also, experts noted that the violation of circadian rhythms negatively affects the processes of energy production and accumulation. Mice, which are naturally nocturnal, were better at exercising at night, so the researchers hypothesized that for humans, the best time to exercise would be during the daytime.
During rest or low-intensity exercise, the muscles use oxygen to generate energy. However, as the intensity of exercise increases, the need for oxygen in cells increases, as a result of which it is quickly consumed. As a result of the lack of oxygen, HIF proteins (hypoxia-induced factors) are activated, which give the muscles a signal to use sugar for energy production. As a result, the production of lactic acid increases. However, this process becomes more difficult when the internal clock of the muscles stops working.
Based on the results of the study, the experts suggested that the effectiveness of sports depends on the time of day. As the scientists noted, the obtained data is not enough to make recommendations regarding the optimal time for exercise.
Optimal time to exercise according to circadian rhythms
For many people, the answer to this question is determined by the peculiarity of the work schedule: for example, some prefer to exercise in the morning; others manage to dedicate their lunch break to physical activity, while others are more comfortable exercising after work.
However, if you take into account the circadian rhythms, the most advantageous in this regard is the afternoon.
If you take into account the circadian rhythms, the most advantageous in this regard is the afternoon
Specialists conducted a study in which they compared the effect of exercise at different times of the day on the circadian rhythms of mice from the group with "healthy" mice. and disrupted circadian rhythms. Exercise had a positive effect on both groups, regardless of the time of exercise, however, regular physical activity turned out to be the most beneficial for rodents with disturbed circadian rhythms: after a few weeks, their internal clocks returned to normal, the effect was especially pronounced after exercise in the afternoon time. And evening physical activity had a negative impact on the sleep of rodents.
Circadian rhythms control body temperature, which rises by one or two degrees after lunch. Thanks to this, the performance of the muscles increases, and the risk of injury is reduced. Therefore, the optimal time for exercise (in terms of circadian rhythms) can be considered 13:00 – 14:00.
Benefits of Morning Exercise: Reduce Appetite and Increase Energy
Scientists have conducted a study that demonstrates the benefits of morning exercise. According to the results obtained, 45 minutes of moderate or vigorous physical activity in the morning can reduce appetite throughout the day. Because physical activity in the morning – a great way to recharge your batteries and keep your body in shape.
Performing morning exercise on an empty stomach enhances its benefits to the body by preventing weight gain and insulin resistance.
Performing morning exercise on an empty stomach enhances its benefits to the body by preventing weight gain and the development of insulin resistance. Experts attribute this effect to the fact that fat burning processes are controlled by the sympathetic nervous system, which is activated during physical activity and in conditions of food shortage.
Therefore, exercise on an empty stomach maximizes the effect of cellular factors and catalysts (cyclic AMP and AMP kinases) that promote the breakdown of fat and glycogen for energy.
Does exercising in the evening harm the body?
A study published in 2011 found that 35 minutes of intense exercise before bed did not affect sleep quality.
The US National Sleep Foundation (NSF) conducted a survey that found that 83% of people sleep better after evening exercise. More than half of people who exercise at moderate or vigorous intensity reported that they sleep better on training days than on rest days. And only 3% of those surveyed reported a deterioration in the quality of sleep after evening workouts. That's why the NSF experts concluded that exercise generally has a beneficial effect on the quality of sleep, regardless of the time of exercise.
Despite the fact that, in terms of muscle circadian rhythms, the optimal time for exercise is in the afternoon, estet-portal.com recommends not to forget that each organism is individual. Try to do exercises in the morning for a month, then – in the afternoon and then – in the evenings (if, of course, the schedule allows you). Listen to your body – it is subjective feelings that will help you choose the best time to exercise.
Add a comment