How to Time Your Workouts Right--Even When Your Body Clock Is Out of Whack
By: Bean Jones
If you've ever tried getting up at the crack of dawn to do some exercise and failed--don't feel so bad. Your inner body clock probably didn't deem it an appropriate time for you to sweat it out right then. And, hey, you're not alone. I have the same sort of body clock, too.
Besides, David Dinges, chief of the Division of Sleep and Chronobiology at the University of Pennsylvania, advises that we should all time our workouts according to our respective body clocks or circadian rhythms. In other words, you have to figure out whether you're a morning person or a night owl so you can schedule your workouts accordingly.
Then again, even if you're naturally a morning person or a night person, varying work schedules, hormonal changes, and environmental factors (like jet lag) mess up your body clock's schedule. A lot of people often don't realize that their inner clocks are already out of whack, which, of course, makes them too exhausted to keep up with their workouts or resort to bingeing to deal with the stress.
Dr. Matthew Edlund, head of the Center for Circadian Medicine in Sarasaota, Florida and author of Designed to Last, has come up with a Body Clock Quiz that will help determine how your body clock is running right now.
But whether or not you decide to switch back to the body clock you were born with or reset it to fit your lifestyle, body clock experts offer the following "timely" tips to help you stay fit:
1. Wait it out. Regardless of your inner clock, the optimal workout time is in the afternoon and early evening. During the second half of the day, the body's systems are primed for action. It's when the heart and lungs are performing most efficiently and the body is most limber.
2. Keep it regular. Weight lifters who exercise at the same time consistently get more power than those who work out at different times. This need for routine is considered important enough that circadian rhythm specialists help organize Olympic event scheduling.
3. Eat on time. Body clock experts stress that consistent meal times are crucial in keeping the clock running smoothly. Being a night owl shouldn't be an excuse to miss breakfast.
So, I guess this means I can no longer use my "I'm not a morning person" spiel whenever I'm tempted to skip my daily run and just stay warm and toasty in bed. Sometimes it takes science to rub in the fact that I no longer have any "biologically sound" excuse to be lazy.
Comments
Thanks Mark,
This was very helpful information.
This supports the goal of being in the flow.
When you're there, boy you know it!
Nice piece, it had good resonance but it might not be what people were hoping to hear. Good work though some of your best writing to date. Bravo, take a bow Mr Joiner that piece is Pulitzer stuff there, its a shame it had to end.
Bean,
Thanks for this post man!
I guess we have to face the facts, eh?! haha
So what motivation do you use to get out of bed in the morning to go on that run rather than staying in the toaster oven?
I've tried posting a sign that says:
"you're crushing your soul for every minute you stay in bed past 5am"
on my ceiling... not so effective though... hrmmmmm
Maybe it's time to make the quantam leap...
Sincerely,
Matthew Detrick
As a cycling coach, your article has pointed me to another resource to explore when planning my athletes' workouts. In further support of your "timely" article, I've read that more world records are set later in the day than any other time. When an athlete needs to push himself hard in a workout, he'll benefit best when his body is really sitting at his individual daily peak for performance. Finding that time is a key to success. It's usually found later in the day.
Kevin
http://www.bicyclingblogger.com
I found this article on circadian rhythms very informative - just shows you, a person is never too old to learn something new!
regards
Judi
Excellent information. Stuff I do need to know right now so the timing was excellent. Keep up the good work Bean.
Linda
Great. This brief article helped me point out to my son the problem of leading an owl's life to which he has shifted only recently. May be it will help in redemption.
Thanks Bean, for an interesting article.
I know for certain I'm a morning person, but sometimes my desire to "get on with" the business of the day overcomes my desire to do my workout before leaving the bedroom in the morning.
Now I can rest easier and develop a new habit of doing my workout after my workday. Maybe it will even keep me from falling asleep after dinner while watching a movie with my wife.
Thank you sir, for this help out for everyone and all should follow this good exercises.
Good info - nice variation
I can never work out in the morning for some reason.
Nice blog you have here. I pretty much lurk the internet when I'm bored and read all I can about the organic lifestyle, but I really liked you view on things. I'll bookmark the site and subscribe to the feed!