The Best Training Time
Research shows the most effective training time for the majority of individuals is later in the afternoon.
The reason for that has to do with…
Your Circadian Rhythm has to do with the fluctuation of your body temperature during the day.
There is an “Ebb and Flow” effect with your body temperature; it is tantamount to the ebb and flow of the ocean’s low and high tide or day and night.
Circadian Rhythm determine if you are a “Night Owl” or an “Early Bird”.
You are most efficient when your body temperature is at its highest.
Your are least effective when your body temperate is at its lowest.
Your Circadian Rhythm is a genetic quality. It can’t be changed but it can me modified, somewhat.
Low Body Temperature = Low Performance
You body temperature, especially “Night Owls”, is at its lowest in the morning. Thus, “Night Owls” tend to struggle more and be less productive early in the day.
“Early Bird”, such as myself, for the most part wake up ready to do. However, I still take an hour or longer to allow my body temperature to increase.
Thus, the focus needs to be on elevating your body temperature prior to your training.
With that said, let look at how to increase your body temperature prior to your training session.
Wake up an hour before your training session. Your body temperature automatically begins to increase upon waking.
Coffee/Caffeine: It is a thermogenic agent that increases your metabolism, gets your blood pumping and increases your body temperature.
That is one of the reason it is the first thing many people have when they wake.
- Warm Up Suit: Upon waking, dress for warmth in layers the hour or so before your training session. Put on a heavy winter coat. This increases your body temperature.
One of the things I do is put my Warm Up Suit in the dryer before putting it on.
I also have a heavy ski jacked that I place in the dryer, then put on.
Sauna Suit: A few months ago, I ended up purchasing the Kutting Weight Sauna Suit. It well made is very effective for increasing your body temperature. It’s a neoprene suit, essentially a Scuba Suit.
Heating Blanket: A book on Circadian Rhythm recommended this for “Night Owls” who struggled with early morning hours.
They recommended getting a timer for the electric blanket and setting it to go off 30 to 60 minutes before you wake.
- Passive Warm Up; If you workout at a gym, dress in your Warm Ups and a heavy jacket. While driving over, turn your car heater up full blast.
“Those Crazy East Germans”
“The East Germans understood the role of additional heat when an extensive review of world record performances revealed how often the record setter was at the early stages of a cold and running a fever when the record was set. (Later into the cold, the adverse effects outweigh the benefits, of course.) This led the East Germans to experiment with de-natured viruses to generate a slight fever immediately prior to a world record attempt!” Source: Charlie Francis, High Octane Training: https://www.t-nation.com/training/high-octane-training-2
One of the benefits of elevating your body temperature is the increases Heat Shock Proteins: These protein assist with growth, recovery endurance , etc.
“Intermittent Hyperthermia” (short periods) produce a additional variety benefits.