What are biological rhythms? What role do they play in the lives of the sport? In what period it is best to train? The answers to these questions will be discussed in this article.
What are biological rhythms?
Sport is an integral part of modern life because it allows you to take care of their own health, to look attractive, spend leisure time and reduce stress.
However, responsible is not only the choice of activity, but at the time of training. This will allow the most efficient use of your free time and to achieve visible results. The presence of an extensive system of gyms, fitness clubs, the opportunity to study at home or in the stadiums allow you to train at any time of the day, from early morning to late evening. For the selection of the best time to consider your biological rhythms, overall health, and what goals you pursue, doing sports.
Our biorhythms is a natural repetition of changes in the nature, the intensity of the processes and phenomena occurring in the body.
They are influenced by natural and social factors.
In the hypothalamus (part of brain responsible for the functioning of the neuroendocrine system of the body) is the suprachiasmatic nucleus – the main generator and synchronizer of biological rhythms. It regulates the sleep hormone melatonin, and the stimulator, a serotonin. Depending on which hormone predominates, we feel drowsiness or alertness, our body is ready for active exercise or requires rest.
So, the key to success in the modern world is to achieve harmony between its own rhythms (“internal clock”) and periods of activity/rest (daily routine). To resist them is not worth it. It is better to listen to your body. Then you will achieve maximum results, the least amount of effort.
At this point in the Internet there are many programs to determine the biological rhythms. However, it is enough just to perform the condition of his body. If you are satisfied with your health during the day, the amount of effort and energy, and you can easily fall asleep and get up in the morning, you’re on the right track. If you feel sluggish, depressed, tired quickly, should review the daily routine and to reallocate the physical load in accordance with biochemical processes in the body.
The best time to train
Often, for sports we can take the time free from work and household chores. Thus, conventionally, there are several periods during the day available for physical activity:
(set aside time immediately after awakening and after a few hours of sleep)
Is the best time for training of people belonging to the type “bird”. Because in this period they are most active, and vital signs are at their peak. However, experts say that intense exercise immediately after waking up can harm the vascular cardiac system of the body. The workload in this period often lead to serious injury, because the muscles after sleep is not heated and bring them in tone, it will take some time. If you prefer to train early in the morning, the perfect choice will be the yoga breathing exercises. These sports will allow you to get a charge of vivacity, to perform certain life processes without harming the body.
Period after a few hours of sleep is ideal for people wanting to lose weight, because physical activity at this time helps speed up the metabolism. You can safely give preference to running, swimming, Cycling.
2. Lunch (lunch break)
Exercise during your lunch break – a great way to escape from work to relax by changing activity and return later to perform the duties. However, we should not forget that sports is important to alternate with meals. After a hearty lunch, you should refrain from strenuous exercise, as our body focuses on the digestion and assimilation of food.
This is the ideal time for a workout “owls” because the period from 13 to 14 hours – the first burst of energy. You can safely choose active load, cardio workouts, since the body at this time, most hardy and prepared.
“The lark” in this period may experience a sense of sleepiness. You need to give your body a chance to rest and recuperate. So from serious physical loads, it is recommended to refrain and to give preference to a walk in the fresh air or light workout.
3. Evening (time after work)
This stage also can be divided into several periods. The first, from 16 to 19 hours, is favourable for the exercise of power. At this time it is to train people who want to gain muscle mass and to study the topography of the body. It should be noted that this period of biological rhythms “owls” and “larks” are the same.
If work schedule does not allow you to play sports before, don’t worry. Active load have a beneficial effect on the organism, up to 21 hours. Later, the body enters the recovery phase and preparation for sleep. Practicing at such a late time, note that after sports people may occur during the activity, vitality, which will adversely affect the night rest of the body. Do not forget that within an hour after training needed a meal.
In an extreme case, you can opt for a light and relaxing sports: stretching, breathing exercises, yoga. Such activities will allow you to throw out the accumulated per day negative emotions and balance energy, which in turn will contribute to strong, healthy sleep.
Listen to your body, your “internal clock” will tell you the best time for most effective workouts. Exercise regularly and don’t forget to give your body time to recover. Be healthy and