The best exercise routine, according to your muscle clocks | Professor Karyn Esser
Circadian Rhythm: Our master body clock, the circadian rhythm, influences muscle function. Core body temperature tends to be highest between 2 pm and 6 pm [2]. This might suggest exercises requiring strength and power could be more effective during this window.
Muscle-Specific Clocks: Research suggests individual muscles might have their own rhythms too. However, this is still being explored, and specific timing recommendations aren’t established.
Optimizing Your Routine:
Consistency is Key: While muscle clock research is ongoing, consistency in your workout schedule seems to be crucial. Training at the same time each day helps synchronize your body’s internal rhythms [1].
Listen to Your Body: Pay attention to your energy levels throughout the day. If you feel more energetic in the mornings, consider a morning workout. Conversely, if afternoons are your peak, schedule your workout then.
Focus on Exercise Type: Muscle clocks might respond better to specific types of exercise. For example, continuous activities like running or using the elliptical might be more aligned with muscle clocks than strength training that requires bursts of energy [1].
Current Limitations:
Research is Evolving: Muscle clock research is still in its early stages. More data is needed to create specific recommendations for optimal exercise timing based on muscle groups.
Individual Differences: Everyone’s body clock and muscle rhythms might be slightly different. Experiment and find what works best for you.
Overall:
While the concept of muscle clocks offers an interesting approach to exercise timing, consistency and listening to your body seem to be the most important factors. If you’re curious about muscle clocks, experiment with different workout times and see how your body responds. Remember, a well-rounded routine with a variety of exercises is always beneficial.