Over twenty-four hours, all the body's functions (temperature, hormonal secretions, blood pressure) go through highs and lows, and our muscular strength, our reactivity, our endurance vary. This is the teaching of chronobiology.
And if sitting his sacrosanct session of abs-glutes just before breakfast was downright counterproductive? Tips from a sports pro to optimize your physical activity during the day.
From 7h to 8h: we start our weekly sport session smoothly
Upon awakening, cortisol (stimulating activity-stimulating hormone ), adrenaline and norepinephrine (exercise and stress hormones) are at their maximum levels. This energy allows to go directly to the lipid reserves, and this from the first ten minutes of effort. As the body comes out of a sleep tunnel, it works without any carbohydrate intake. If you force, you risk dizziness or even discomfort.
The advice: do not ask too much of his heart early in the morning since the blood pressure is already on the rise, which naturally stimulates the heart muscle. No need to add!
The ideal activity: so-called soft gyms (tai-chi, yoga ...), swimming and walking, from twenty to forty minutes max.
From 12h to 13h: we work his endurance
This schedule, ideal when working, is perfectly aligned with the timing of the body : around noon, just before lunch, the hormones that promote destocking work at full speed. It is also at this time that the insulin level is at its lowest level, and that the motor and coordination abilities are optimal.
Breakfast having been taken at least three hours before, there will be no interaction between physical effort and digestion, two activities that pump a lot of energy and compete if they are practiced a few minutes apart. If you start to get hungry in the middle of the morning, one hour before the session, you can nibble a protein bar or some dried fruits. This allows after the sport not to jump on food but light and balanced lunch.
The ideal activity: a medium intensity sport (cool jogging, aquabiking, ground bar) for a good hour. Do not focus on the pace, but work stamina.
Bonus: during the thirty minutes following the session, the body will continue its momentum, and the calories of the lunch will be easily burned by the muscles still in "heating".
From 18h to 19h: we give their all during his sports session
With the rise in temperature and blood sugar, the body is at its maximum, muscle strength and oxygenation are at the top. It is no coincidence that it is in this niche that the big records are beaten.
The ideal activity: A high intensity effort (bodybuilding, step, abs-cladding, boxing) that we conclude with twenty minutes of relaxation or stretching. After 19 hours, the body begins to be tired, it is better to choose endurance sports (bike type, running) and do not skimp on stretching. After 20 hours, we enter the "no sport" zone because the excitement induced by physical activity may affect the quality and duration of sleep .
