Contents:
- Medical Video: How Does Exercise Impact Weight Loss?
- Muscle has its own schedule for effective exercise
- According to research: exercise is better if during the day
- How do natural muscle hours make exercise more effective?
- Exercising in the morning is also good
- What about sports in the afternoon and evening?
Medical Video: How Does Exercise Impact Weight Loss?
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.
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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.
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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.
Other studies also show the same thing, the National Sleep Foundation found that as many as 83% of people who exercise before bed, claim that they sleep better than those who do not exercise.
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