Weight Loss

NEVER Workout at This Time of Day (Unless It’s BETTER for your Chronotype)

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Are you a morning or evening person? Do you even believe that there is a such thing? Well, I’m here to tell you.. IT IS SUCH A THING!! Your body could have a different chronotype than the next person, and that could affect your workout performance! I’ll see you in the COMMENTS!!

Some research (Biological Rhythm Research), shows much greater variability from person to person in the strength of the growth signals sent to muscles with a morning versus an evening workout

https://www.tandfonline.com/doi/abs/10.1080/09291016.2012.740314

The term “chronotype” refers to the variation of individual patterns of early or late – extreme chronotypes often referred to as “morning types” or “evening types”

A study from Current Biology took 20 athletes of similar age and fitness levels were selected to take part in a cardiovascular endurance test at six different times of the day

The participants represented the population levels of early (28%), intermediate (48%) and late (24%) circadian types

Early phenotypes performed best in the earlier tests, followed by intermediates, and the late types peaked in the evening

Early and intermediate types had a 7% to 10% variation in their physical performance over the course of the day, but late types varied by up to 26% – biggest factor in predicting performance was the time since when your body would naturally wake up

https://pubmed.ncbi.nlm.nih.gov/25639241/

Chronotype & Circadian Rhythm

The Morningness–Eveningness Questionnaire (MEQ), assigns a person to a different chronotype group: morning (M), evening (E), or neither (N) type

https://www.researchgate.net/profile/Jacopo_Vitale/publication/287483406_The_effect_of_chronotype_on_psychophysiological_responses_during_aerobic_self-paced_exercises/links/56d4428a08ae1f46f7cad238/The-effect-of-chronotype-on-psychophysiological-responses-during-aerobic-self-paced-exercises.pdf

Two studies have assessed diurnal variation in directly measured performance (e.g., time trial), taking chronotype into account.

In a study (Journal of Strength & Conditioning Research) of 16 university rowers, morning-types had faster 2000 m ergometer time trial times in the morning compared to those in the evening, while the neither-types and evening-types displayed no diurnal variation in performance

https://pubmed.ncbi.nlm.nih.gov/18978619/

Similarly (European Journal of Applied Physiology), among 26 trained adult swimmers, the morning-types had faster 200 m time trials in the morning, while neither-types swam faster in the evening time trial

https://www.dovepress.com/impact-of-chronotype-on-athletic-performance-current-perspectives-peer-reviewed-fulltext-article-CPT

Note on Perceived Exertion

In one study, Italian researchers report that morning-types perceived a bout of interval training to be harder in the evening than it was in the morning – evening-types, on the other hand, felt like they were working harder when they trained in the morning: https://pubmed.ncbi.nlm.nih.gov/28769855/

Also note that your body can adapt to training at different times of day: https://pubmed.ncbi.nlm.nih.gov/12430993/

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