Morning person or morning grouch: We all tick differently when it comes to biorhythms. A fitness trainer assesses what that means for sports planning.
The work colleague says that he was already running in the woods at 6 a.m. – and others just think: “I could never do that!” Perhaps you are one of those people for whom it is unimaginable to get up for a sports session in the evening.
Everyone has their own biorhythm. Sven Seidenstücker advises that it makes sense to take this into account when planning your sports sessions for the day. He is a speaker at the German University for Prevention and Health Management.
Take your body’s signals seriously when exercising
According to the fitness and personal trainer, the question of whether sport generally makes more sense in the morning or in the evening only plays a role for those exercising who want to be particularly efficient.
Everyone else incorporates the run or workout into their day in the best way possible – and in a way that is good for the body. Which is why you should always feel into him.
If you are so exhausted after your morning run or workout that you want to go back to bed, you should turn down the intensity. Or consider whether a different time of day suits the body better. Many people have more endurance and muscle strength in the evening.
Cardio training before breakfast is particularly effective
And what applies to those who want to get the most out of their training? It can make sense for them to schedule endurance sports such as running before breakfast. “This is supported by a slightly increased fat burning compared to cardio training after breakfast,” says Seidenstücker.
When it comes to strength training, if you are an early riser, you can do the unit in the morning. “Because hormones that are important for the muscle-building effect are then already found in increased concentrations in the blood,” explains the expert.
For those who get up late or take a nap in between, this hormonally favorable effect shifts to the afternoon hours. So it is better to plan the dumbbell workout then or in the early evening hours.
Don’t stress too much about the timing though. “For the health benefits, it is primarily important that you have trained,” Seidenstücker clarifies.
No exercise right before bed
At one time of the day, however, exercise makes little sense: just before going to bed. If we then exercise, it reduces the release of the hormone melatonin, which can make it harder to fall asleep.
Seidenstücker’s advice: The training should end one and a half to two hours before bedtime.
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