Running at dawn, fitness studios that are open around the clock, more and more people to exercise extreme times. What is often due to the daily work, endangers the biorhythms of the body - and the healthy sleep.
For more and more people in employment, the closing time moves backwards. And so, jog, workout dumbbells and perquisites many willing beyond the 20 clock brand. In the studios and on the well-worn paths of urban parks jogging then a hive of activity. Even if it sweats so nice after work: Actually, there are better times for training.
Blame for the hostile work timing is just a grain of rice large area in the diencephalon: the so-called suprachiasmatic nucleus. As a kind of master clock, he governs with the help of bedtime melatonin hormone and stimulant hormone serotonin circadian rhythm, ie the internal clock in 24-hour clock. This biorhythm determines when we are awake or when we are particularly powerful or caught us a performance deep tired.
Good times, bad times
The individual shape curve is largely a matter of genes - but also of habit, like Christine Graf knows: "Our fitness varies in the same diurnal rhythm as our performance in the job," says the professor of the German Sport University in Cologne. The stress hormone cortisol, for example, worry that we are in the morning and am very focused and fit. Later in the day, this hormone decreases more and more. "You can retraining their own biorhythm on time and with much effort, but some people are just morning athletes, others love their evening workout," says Graf
In great shape but most people are 16 to 19 clock. The reason: The body functions then run at full speed, the body is fully efficient. Pulse, blood pressure, respiratory rate, muscle strength and skill to achieve the maximum daily high. Perfect time for an intense weight training, a grueling endurance unit or technically demanding sports such as aerobics, tennis, martial arts, where coordination is required. Ambitious athletes can achieve the best training effect at the time.
Of owls and larks
Too bad that most still sitting in the office. Although training is also worth late: Up about 21 clock, the fitness holds high on a decent level. A good base on which to build on the work directly to the sport. From 21 clock then it goes downhill in terms of performance but in many. The cardiovascular system is going down, the body switches from power in recovery mode and preparing for sleep. Who still excessively late trains and circulation brings back on the road, risking (A) sleep problems.
Sports and exercise: How to keep your body fit and healthy
With one exception: night people can now train intensively. Both early birds and night owls something ticking time lag to most people: Approximately one in eight in the morning is powerful and one of the "Larks". One in five, however, is only awake at night and is a "owl". Risers Owls are at the end of a day usually still fit, because their power curve has shifted, and may also impoverish even late at night. "For safety's sake, they should really consider again whether it really is good for them or whether classic stress symptoms such as insomnia or stomach problems emerge," says sports medicine Graf
Morning exercise to dusk
Against their evening performance low early-bird Larks should not train yourself. This is the ideal type of Lerch Early athletes. Blood pressure, pulse and body temperature are generally from 6 to clock speed. However, only moderate endurance training is ungefrühstückt it, right after breakfast, it is difficult to train on a full stomach.
From about 11 clock more red blood cells circulate through the veins - ideal for intensive endurance unit on non-working days. At least until lunch. After that, the body runs on the back burner, the blood is not the muscles, but the gastrointestinal tract is available effort should be avoided at least two hours.
Whether owl or lark - for most people does not fit one's biorhythm partout to the job everyday. The solution is to be a matter Feierabend sport. For late work-out gym, yoga, pilates, qi gong, tai chi or casual training such as a continuous run are. Then you should take enough time for cooling and stretch for example, so that the body comes to rest.
"As long as the bed is not too short, the regeneration does not degenerate into the sport and stress, is not opposed to a workout in the late evening or at night," says Graf, "Most people are already regenerated over and need more sports . ahead " Gym and 24-hour opening times do sports always available from the perspective of an expert. True to the motto: Better to own a custom-night rhythm training as no exercise.
