Maximizing Fitness: The Science of Chrono-Exercise and When to Work Out

Research has shown that when we exercise is just as important as how we exercise. Chrono-exercise, also known as chrono-activity, takes into account the body’s natural circadian rhythms and suggests that timing workouts accordingly can produce optimal results. Recent studies have revealed that morning activity, namely between 8am and 11am, is most effective for reducing the risk of heart disease and stroke in both men and women. However, for building and preserving muscle, it’s best to work out later in the day, as muscles reach peak fortitude in the afternoon and evening. Short, frequent workouts are just as effective as longer sessions, with multi-joint exercises such as squats and push-ups being particularly beneficial. Diabetic individuals should consider exercising after dinner, whereas midnight to 6am is the only time when physical activity is consistently harmful. Finally, stretching in the evening is better for flexibility and relaxation, whilst exercising at specific times can help shift the body clock for those needing to wake up earlier or later. In summary, regularly moving during daylight hours and understanding our individual chrono-tendencies can lead to more efficient and effective workouts.