Optimum Training

Are you a morning person or a night owl? And did you know that training at your optimum time could give your work out a much needed boost? Optimum training times do vary from person to person and it very much depends on your body’s natural rhythm.

The key is to understand the daily cycles that our bodies follow, which are known as circadian rhythms. These rhythms originate in the hypothalamus, which regulates everything from body temperature and fat metabolism to blood pressure. These rhythms dictate body temperature and in turn temperature has a massive effect over your performance levels, i.e. your body is at its coldest one to three hours after waking up and when your body is cold it’s more prone to injury, which is why a suffi cient warm up is always essential.

Having an early morning workout does increase your metabolic rate from when you begin exercising, which can produce an elevated metabolic rate for approx. 2-3 hours. It is important to give your body fuel before you work out, so aim to eat approx 90mins before a workout to produce adequate energy reserves. Realistically you probably won’t do this so try and grab a sports drink or something small and sugary – Jaffa Cakes are awesome for this.

Body temperature is usually at its highest late afternoon, going into the early evening, making this a great time for a workout. Studies have consistently shown that exercise during this time produces better performance and more power because your muscles are warm and more pliable, the perceived exertion is low (you feel you’re not working as hard as you are), reaction times are quicker, strength reaches its peak, and resting heart rate and blood pressure are low.

If you feel happy with your current exercise plan don’t change it. If you feel good beginning your day with exercise then do and if not, try an afternoon/early evening session. Exercise at any time is better than no exercise at all.