When is the best time for exercise according to our muscles?

When do you usually exercise?

Is it in the morning after waking up in the morning?

Or in the afternoon when you have finished doing all the activities then take the time to exercise?

Or even at night?

To make exercise more effective and have an impact on health, you must know the ‘alarm’ that muscles have for doing sports.

A recent study stated that the muscles and skeletons of the body have

their own time and alarm in determining when to exercise and when to stop.

Then where is the best time to exercise from the 24 hours we have in a day?

Muscle has its own schedule for effective exercise

Did you know that all cells in the body have their own hours and schedules to do their jobs?

This natural body clock is called the circadian rhythm.

Circadian rhythms regulate the body’s time to eat, sleep, wake up, or perform various other functions.

So, if you have 24 hours a day, the body will automatically regulate and determine meal times and other activities.

All cells have a circadian rhythm, including the muscles we use to carry out various activities.

A study conducted by researchers from Northwestern University stated

that the circadian rhythms of muscles make all the movements they produce more effective.

Therefore it is important to know the muscle’s natural hours.

According to research: exercise is better if during the day

The study, published in the Journal of Cell Metabolism, conducted experiments on mice to find out

whether muscles have natural hours of activity.

From the experiment, it was discovered that mice were more actively running on spinning toys when doing it at night.

Mice are animals that are nocturnal or more active at night.

The researchers concluded that genes related to regulating circadian rhythms work very effectively at night.

The gene possessed by mice is also owned by humans. And in contrast to mice,

humans are more active during the day, the researchers assume that humans will be more effective at exercising during the day.

How do natural muscle hours make exercise more effective?

Based on this study, researchers also found that circadian rhythms in the muscles regulate the response and efficiency of energy use.

Circadian rhythms regulated by these special genes are related to the cell’s ability to produce energy.

This ability is the most important thing in the occurrence of muscle contractions.

Under normal circumstances, when the muscles are resting or stretching,

the muscles will take the oxygen flowed through the blood vessels and convert it into energy.

Whereas when you start doing heavy activities, such as running, the body will use more oxygen and cause oxygen to run out quickly.

The process of making energy that does not use oxygen will produce lactic acid.

When genes that work to regulate the circadian rhythm are inactive – like at night – the production of oxygen

that should be done by muscle cells will be more difficult and reduced.

This of course can cause lactic acid buildup in the body.

Excessive accumulation of lactic acid can cause a person to feel cramps.Exercising in the morning is also good

Another study has conducted research related to the benefits of exercise in the morning.

This research shows that doing moderate intensity exercise for 45 minutes can reduce hunger.

In this study, exercise in the morning can also increase physical activity for a full day.

However, it should be noted if you do exercise in the morning, fill your stomach about 2 hours before doing exercise.

this will prevent the occurrence of abdominal pain when exercising.

What about sports in the afternoon and evening?

If indeed you are very busy and do not have time in the morning to do sports

then actually it does not matter to exercise in the afternoon or late in the day.

A study conducted in 2011 stated that people who exercise for 35 minutes before they sleep, the quality of their sleep will be better.

Morning Sports or Night Sports, Which Is Better?

Solid activities at school, on campus,

or in the office, sometimes make our time to exercise a little.

In fact, at least the time for adults to exercise is 150 minutes in five days or about 30 minutes a day.

Many people suspect that the healthiest exercise is when there is exposure to the morning sun,

because it gives our body lots of vitamin D, besides because the air in the morning is also fresher.

But, what if there is no time to exercise in the morning, and the time we have only at night?

Benefits of morning exercise The Professor of Applied Sports Sciences, Lara Carlson, Ph.

D. from the University of New England, said morning exercise has benefits for those of you who want to lose weight or improve health.

As quoted by Womens

HealthMag.com, Lara said exercise in the morning is beneficial to increase daily physical activity.

“In addition, it also revitalizes the body’s metabolism, so that the calories in the body will burn more.

Even blood pressure can be more stable and your hours of sleep at night can be better, “said Lara.

Morning exercise also helps you to form more consistent exercise habits, according to Cedric Bryant,

PhD from the American Council on Exercise.

But Bryant also recommends that you warm up longer because your body temperature is relatively lower in the morning.

Benefits of evening exercise or night sports

Nighttime exercise, according to Laura, benefits from increasing enzyme activity and

muscle function, and helps relax the body after a day of work.

In theory, according to health expert Dr. Michael Triangto, SpKO, night sports are more effective for muscle formation.

Michael also explained, exercise at night can help sleep problems such as insomnia.

“As long as it is done correctly and the intensity is in accordance with our body’s capacity.

“The body will be dehydrated and we will find it difficult to sleep if the exercise is excessive,”

Which is healthier?

In the end, all will return to the benefits you want to get yourself.

Want it at night or in the morning, depending on you.

According to the American Heart Association, ultimately everything will depend on four things:

• location
  time
• type of sport

social settings, for example whether you exercise alone or with friends

If you are not someone who can get up early every day, maybe exercise in the afternoon or evening will be better for you.

That way, you don’t just turn off the alarm every morning and your exercise plan is only a discourse.

If you like to exercise alone, then choose a time or place where you can exercise alone.

Vice versa. Basically, exercise will be beneficial if you can do it consistently with routine.

Therefore, choose a time where you can do it consistently easily.

Which must be considered if you prefer night sports

Sports specialist, Andi Kurniawan, told Kompas.

com, if you don’t have time to do morning exercise, actually afternoon exercise to night is not a problem for health.

“Those who do not have time to exercise in the morning, have only had time for the night,

will be much better than those who do not exercise at all.

Now, right, there are many who run night sports in Senayan.

That’s not a problem, really, “

Even though it’s okay to exercise at night, Andi recommends not exercising too late, because it can disrupt sleep and

affect the quality of your sleep. When you finish exercising too, you should not go straight to sleep.

Give a time interval of 1-1.5 hours between the time of exercise and your sleep.

When exercising at night, don’t forget to also warm up.

When finished, we still need to do cooling and stretching, don’t go straight to sleep.

In principle, whether in the morning or evening,

when exercising do not exceed the limits of the body’s abilities and conditions.

If you are not used to exercise, start exercising by doing mild physical activity.