We all understand the importance of daily exercise and staying active. But unfortunately, because work and life are too busy, most people are overwhelmed with chores and distractions. But there is still one thing to note: the timing of exercise has a profound impact on the effectiveness of exercise. All functions and systems of the human body are regulated according to a pattern called “biological cycle rhythm” (from the Latin “circa dies”, meaning once a day cycle). As the word suggests, these rhythms are biological phenomena that fluctuate on a 24.2-hour average cycle. Related examples include our body temperature rhythms, the sleep/wake cycle, and hormone production. Both human and animal life is synchronized with the sun and the alternating light/dark cycles. When the eyes are exposed to light, the “environmental clocks” (zeitgebers, German for “time givers”), the light and dark receivers in the brain, pick up the signal. The corresponding part of the brain is called the supraoptic nucleus, also known as the “master biological clock”, which is the head of a complex hierarchical system that controls the synchronization of body rhythms. When to exercise 1. These rhythms are also related to other aspects of exercise, although their effect on the performance of athletes remains controversial. It has been suggested that the performance of professional athletes may be influenced by the timing of competition. However, athletic performance is a complex process that involves many different factors, and the effect of biological cycle rhythms on athlete performance remains uncertain. 2. The time window for performing physical activity is very broad and it will vary with individual differences. Specifically, it can be broadly divided into two categories: larks (early sleepers and early risers) and owls (late sleepers and late risers). 3, This time preference affects all biological rhythms, including the ability to exercise and exercise. Overall, it appears that the best exercise performance occurs in the evening, when there are multiple rhythms associated with exercise are at their highest levels of the day. This means that exercise at that time of day has the best effect on improving health, improving muscle mass and reducing adipose tissue. 4. The ability to perform endurance exercise remains stable throughout the day, but reaction time, joint flexibility, muscle strength and power reach their highest levels in the evening. In the evening hours, the level of subjective physical sensation (used to measure self-perception of the intensity of physical work) decreases. This means that the perception of fatigue is diminished during this time, so we are able to work harder and get better results. World records in several sports have been broken in the late night hours. But training too late at night can have a detrimental effect on the sleep/wake cycle. If you want to improve your health, improve muscle mass and reduce fat tissue, nighttime is your best time to work out. The effects of exercise on sleep 1. Sleep is a special rhythm of the physiological cycle. Although the role of sleep is still not fully understood, it is a well known fact that sleep is important for many biological functions. Especially after exercise, sleep is one of the best ways to recover. 2. The onset of sleep is largely associated with a decrease in body temperature and an increase in melatonin secretion. Exercising too late at night can cause a rise in body temperature and reduce melatonin secretion, which can affect sleep. However, methods such as a healthy diet can moderately compensate for these negative effects on sleep. Physical activity uses energy, so it is important to replenish the proper amount and quality of energy after training is over. The body is powered by food, but choosing the right food can be difficult. In any case, there are some guidelines to follow in this regard. For example, the diet should be individualized and must be based on individual needs and goals. 3. Everything that was consumed during the workout should be added back with a balanced diet after the workout. In the case of late-night workouts, for example, the quality and timing of the post-workout diet plays a crucial role in the subsequent sleep. To improve the quality of sleep, the last meal of the day should be no later than one hour before bedtime. 4. The last meal of the day should be rich in carbohydrates and protein. These two macronutrients can reduce the time needed to fall asleep and improve the quality of sleep, respectively. On the other hand, a fat-rich diet should be avoided because it reduces the time needed for sleep. The duration of exercise has an important impact on the quality of training and recovery, especially for athletes. However, most people should pay more attention to the act of exercising itself than to the duration of the workout.