photo credit: Robbert van der Steeg
What do Olympic planning committees know about exercise that we don’t? That success is all about the timing, which is why they hire circadian rhythm experts to help schedule Olympic events. Taking a cue from them, we can increase the effectiveness of both exercise and dieting by setting them to a clock. In diet world, routine is the name of the game.
First things first–knowing whether you are a night owl or an early bird can really help you watch out for certain pitfalls and structure your day around what works for you. Night owls tend to suffer more from a lack of schedule, which makes them more vulnerable to overeating at lunch (because they skip breakfast more than early birds) and nibble the midnight snacks (because they are up). By focusing on getting a good breakfast and making sure that they have healthy snacks on hand if tempted to eat late, night owls can significantly reduce calories. Early birds, on the other hand, can get out of whack by eating too close to bedtime, with work and activities pushing dinner back. They benefit from eating a bigger lunch and a light dinner or snack in the evening.
Regardless, researchers believe that eating at consistent times, day after day, helps the body to regulate metabolism and run smoothly.
While you might think that early birds benefit from early morning exercise, think again. Researchers have found that everyone benefits more from exercise in the late afternoon and early evening. This is when your body temperature is highest, you are most limber and your heart and lungs are performing at their best. Early birds benefit from exercise between 1-3:30 in the afternoon while night owls get the most out of a later workout, between 5:30 and 7:30 in the evening. On the other hand, researchers have shown that those who make morning exercise a habit tend to stick with it. Just realize that it might take your body longer to wake up in the morning and treat it accordingly!
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4 Responses to “Time Your Exercise for Optimal Performance”
Fascinating! Thanks for this great info. I always feel guilty when I can’t get into a morning exercise routine. Now I don’t feel so badly about not being a morning person.
I always say anytime you exercise is the best time of the day. Although I have to admit, once I force myself out of bed at the crack of dawn and o my workout…it is better.
Thank you so much for your comment on my blog! I’m so glad you led me, in turn, to your very informative blog! These are great tips!!
Circadian rhythms is one of my favorite terms to throw around. This is really a great post–and it’s so true! Sorry I haven’t been around much this past week–with my summer clerkship starting, I’ve been trying to readjust to the new schedule!
Fascinating! Thanks for this great info. I always feel guilty when I can’t get into a morning exercise routine. Now I don’t feel so badly about not being a morning person.
Comment by Dana McCauley — June 3, 2009 @ 5:29 pm
I always say anytime you exercise is the best time of the day. Although I have to admit, once I force myself out of bed at the crack of dawn and o my workout…it is better.
Comment by kristisummer — June 3, 2009 @ 5:53 pm
Thank you so much for your comment on my blog! I’m so glad you led me, in turn, to your very informative blog! These are great tips!!
Comment by Astra Libris — June 7, 2009 @ 4:46 pm
Circadian rhythms is one of my favorite terms to throw around. This is really a great post–and it’s so true! Sorry I haven’t been around much this past week–with my summer clerkship starting, I’ve been trying to readjust to the new schedule!
Comment by Elyse — June 7, 2009 @ 9:02 pm