Your circadian (sir-kay-dee-an) rhythm is a daily cycle of biological activity. The biological activity with the most obvious circadian rhythm is your sleep-wake cycle. Think of your body as having an internal clock that regulates when to activate every system. Actually, the part of your brain called the suprachiasmatic nucleus (SCN) has built-in molecular oscillators that function very much like a pacemaker. That’s why the SCN is often called your internal or biological clock. The SCN interacts with virtually every major system in your body, including hormone production and central nervous system activity. Look at the image below for examples of biochemical and physiological events with a 24 hour biorhythm.
When you should workout is based on the goal you want to reach. The optimal body temperature for strength training normally occurs in the late afternoon to early evening. That’s when flexibility, power and muscular strength reach their daily peak. This would be between 14:30 and 20:30.
For weight-loss incorporating fasted cardio can burn almost 20 percent more fat compared to exercising with fuel in the tank. Fasted cardio is when you do not eat prior to working out in the morning.
If you are looking for a energy booster in the middle of the day, it is recommended to workout during lunch. So if your work is particularly fatiguing, it may be best to schedule all your training sessions before work or during lunch. Note that this particularly holds for physical fatigue, not necessarily mental fatigue.
• Your hormonal milieu, gene expression and core body temperature have a circadian rhythm. Together, they result in peak physical condition to train and recover in the late afternoon to early evening for most individuals. • The best time to work out is generally between 14:30 and 20:30 h if you have a regular sleep-wake cycle. • You can determine the optimal time to train by monitoring your maximum resting heart rate and training performance. Some people do just fine training in the morning. • Getting in your workouts in the first place is of course always more important than when you do them.
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