Human activity is affected by its biorhythms, owls and Larks at different times of the day feel differently. How to better organize training for people with different biorhythms?
Many sports fans claim that it is better to train in the morning, for them, morning exercise is a way to cheer up and tone up the whole day. Those who do not agree with this opinion bet that they can not withstand the load in the morning, because they do not have time to wake up and recover. Which one of them is right?
The ideal time for training does not exist, the schedule should fit the characteristics of the well-being of a particular person. If you find it difficult to get up in the morning and finally wake up only for lunch, then morning training will not be a good idea. You can drink very strong coffee, take a cool shower, but still such training will be violent and will not bring a good result. In the reverse situation, if a person feels completely emptied in the evening, it will be better to transfer the training to the first half of the day.
The formation of biorhythms does not depend on lifestyle and habits, but on the activity of the adrenal glands at certain times of the day. About 40% of people belong to owls, they are as active as possible in the evening, about 25% of the world’s population belongs to larks, their maximum activity falls in the morning. The remaining 35% of people do not fall into these categories, their activity and well-being during the day do not undergo any special changes, this biorhythm is called a dove.
When to train for larks?
The lesson should be morning and as intense as possible, to determine the intensity, use the pulse indicator. With a heart rate of up to 120 Beats Per minute, the intensity of training will be low if the pulse rises to 140 beats – a high intensity.
If the workout lasts more than an hour, you need to have a light breakfast before.
Before performing the main part of the training, a warm-up must necessarily take place, the best type of loads for larks is a combination of aerobic and strength loads. If one day it is necessary to transfer training to the evening, the lesson should be calm and measured. Swimming or fast walking is suitable, such loads will not affect the time of falling asleep and the quality of sleep.
When to train Owls?
A typical representative of owls is difficult to see in the morning without a cup of coffee, such people in the morning are powerless and incapable of any activity. In the morning, the blood pressure of owls is always lowered, because of this, they find it difficult to train early. For a person with nocturnal biorhythms, morning exercise on an empty stomach is not only undesirable, but very dangerous. As a breakfast, you need to use light carbohydrates, many prefer to supplement it with a portion of coffee.
If it is necessary to train in the morning, the loads should be strong and calm to correspond to the state of the body. Running in the morning for owls is extremely undesirable, because in the morning they experience difficulties in coordinating movement, if you run, for safety reasons only on the treadmill in the Hall. Some owls like swimming as a morning workout, but this is individual, because the water can relax and bring drowsiness for the whole coming day.
The best time to train an owl is in the evening, at this time they are ready for serious loads, you can afford to run at a heart rate of up to 140 beats per minute and strength training with solid weights. After class, dinner must necessarily take place, even if the training is aimed at losing weight, in such a situation you need to give preference to protein foods.
Fitness and health 