As we mentioned in a previous post, Dr. James Maas of Cornell University has a new sleep book out and I wanted to share with you his recommendations for the optimal exercise time during the day. While “training and competing” might not be on everyone’s to-do list, the tips offered below can easily be adapted to any lifestyle or fitness routine, be it power walking or kickboxing, aqua therapy or yoga.
If you already have a fitness routine, tell us about it! Have you noticed a good time for exercise? Do you feel that your workout quality varies based upon time of day? Share your thoughts in the comments below.
Sleep, Exercise, and The Athlete
When is the best time to train or compete?
Your core body temperature, which is linked to your circadian rhythm, fluctuates naturally throughout the day. Synchronizing workouts and competitive events with the peaks in these temperature cycles is one secret to enhancing performance.Avoid strenuous morning exercise.
Body temperature is lowest as we’re waking up, usually between 7:00 am and 10:00 am. It takes several hours after awakening for our bodies to build back up to an optimum temperature for alertness. Exercising during this adjustment period increases core temperature too quickly and disrupts this process, causing overheating and exhaustion.A late-afternoon workout is ideal.
The optimal time for exercise is between 5:00 pm and 7:00 pm because the body is neither trying to accumulate heat or disperse it. In this window, the body’s natural cooling methods respond quickest to the increase in body temperature from exercising, allowing you to avoid overheating and work out longer and harder with less perceived effort. This window is also past the usual midday dip in alertness (typically between 2:00 pm and 4:00 pm) when core body temperature naturally drops and reaction time slows.Say no to nighttime workouts.
Body temperature is at its highest between 9:00 pm and midnight, prompting the drowsiness that eventually tucks you in. However, in order to allow for sleep, some of this heat needs to be shed. That’s why exercising in the evening is counterproductive: your body is trying to cool down, but late-night exercise warms you up for hours afterwards. As a general rule, never exercise within three hours of bedtime, or you won’t be able to fall asleep. An exception to the rule: satisfying sex, which can promote deep sleep.
Derek (ZQ: 83) is (among other things) our community manager; chances are you chatted with him on Facebook or read one of his tweets. He is one of the leaders of Zeology and an all-around friendly guy who loves to talk sleep.
{ 1 comment… read it below or add one }
I just returned from visiting my doctor where I mentioned that I have trouble getting to sleep,
and sleeping more than 6 hours.
He advised me to check out the site: Power Sleep by Dr. Maas. I will definitely follow some of
his directions.