“The biological clock that is in our brain and in all cells of the body does not allow us to always play sports with the same physical intensity. Depending on our chronotype or circadian rhythm, that is, whether we are in the morning or in the evening, we will have maximum performance at different times of the day. It is important to keep this in mind, especially when it comes to elite sports, where a few tenths of a second make up the difference between a win, a gold medal or a podium finish. ” This was stated by CuídatePlus Juan Antonio Madrid, professor of physiology and specialist in chronobiology at the University of Murcia, from his presentation Time of Exercise in Chronological Destruction, Health and Disease held at the XXVII Congress of the Spanish Dream Society (SES), which took place in Vitoria.
In order to do better sports, we need a quiet workout, the expression of which Madrid calls restful sleep. Likewise, we must exercise to sleep well.
On the other hand, the idea proposed by the chronobiologist is to adapt sports training as much as possible to the hours of competition. For some people, the difference between maximum potential and minimum potential can be as high as 25 percent depending on the time of day they compete.
“If a person is in the evening, which means that he is activated in the afternoon and early evening, his maximum performance will come at 21:00 or 22:00. However, morning results are better at noon, at 1:00 or 14:00, ”the speaker says.
Until when should you go in for sports
A professor of physiology at the University of Murcia highlights another important aspect of sleep: exercising helps people synchronize their biological clocks. And he adds that exercise is therapeutic.
“People who do not move all day and therefore do not give them natural light tend to have more sleep problems, among them the so-called phase delay,” says the expert. Phase retention syndrome is characterized by the onset and end of sleep that are delayed by more than two hours, usually relative to socially or conventionally acceptable sleep times.
But how is it that exercising for the benefit of night sleep makes us sleep worse? “We need to encourage physical activity, but control the time of day at which it is performed. In particular, you should avoid vigorous or intense exercise, such as rotating, about two hours before bed. In addition to staying active, our muscles are still inflamed and undergoing oxidative stress when we go to bed, making it harder to start sleep and make it more fragmented, ”replies Madrid.
“yoga and tai chi are preserved, which can be done during this period of time, as they are exercises that are relaxing and compatible with going to sleep,” he adds.
In the case of adolescents, it is recommended to exercise in the early hours of the morning, as they already suffer from phase delay.