For many friends who like fitness, we all have such a basic concept: the indicators of the human body are not stable, and the values ​​of the human body will constantly fluctuate during different time periods of the day. Body temperature, blood pressure, testosterone, etc. are constantly changing within a day, which determines muscle strength and hormone levels, and there will be significant differences within a day.
So, at which time of the day is fitness the best and the best? Fitness is best at around 4-6 pm.
Some friends may ask: How is this time period determined? What is the basis? And listen to Xiaobian one by one for you:
Muscle growth is better
Why do you get higher returns after training? This is because the ratio of testosterone to cortisol is the largest during this time period, which is most beneficial to the muscle synthesis of the human body, that is, muscle gain! According to scientists, cortisol is reduced by 92% at 6-11 pm. Studies have also shown that the human body is at a minimum at 6-12 pm during the day.
While the peak testosterone was shown at 8 am, studies have found that testosterone rise caused by resistance training can also be observed in the evening. Testosterone levels represent levels of muscle growth, whereas cortisol, on the other hand, affects muscle synthesis and even muscle breakdown. That is to say, in the afternoon exercise, your cortisol level is at the lowest point, which makes the ratio of testosterone to cortisol increased. This means that your muscle synthesis rate is faster, muscle growth is at its highest, and the gains from training will be higher.
Sports injuries may be minimal after terminating muscle growth, and then talk about the chance of injury. The elastic tissue of the muscles is like a small bundle of rubber bands. And the muscle itself is sticky. Sticky muscles are not only incapable of working, but are also prone to injury. The lower the temperature, the greater the viscosity of the muscle, and the more likely the muscle strain is. The higher the temperature, the smaller the viscosity, and the longer the break length of the elastic tissue, the relative muscle strain is not easy.
In other words, the higher the body temperature, the less easily the muscle fibers and muscle elastic tissue break, and the more stretch-resistant – the same principle as warm-up. Scientists have found that during the day, the highest temperature period is between 4 and 6 in the afternoon, so choosing this period of exercise is less likely to be injured.
The greatest strength of the muscles
Training intensity can be higher
In addition to being less prone to injury, the maximum strength of the muscles at 4 o'clock in the afternoon will also peak. The scientists compared the exercise power of the subjects at different times and found that muscle strength and explosiveness were better in the afternoon than in the morning. Around 4 o'clock in the afternoon, the human body has the highest temperature, which is equivalent to passive warm-up, muscle viscosity is reduced, resistance is reduced, and natural strength is more convenient.
Another reason is that the muscle length and muscle tension are increased at this time, so the strength is also increased. For example, the maximum voluntary contraction of the muscle will increase by 6-18% in the afternoon compared with the lowest point; for example, the eccentric contraction and the centripetal contraction are similar to the body temperature change, and the performance is higher at 4 o'clock in the afternoon. In addition, the flexion strength and back strength of the elbow joint also reached a peak in the afternoon. So go to exercise in the afternoon, you can try to challenge the bigger weight and let yourself play better than ever.
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