Working out has time, yes ma’am! – GOOD SHAPE

How many of us don’t jump out of bed early with ease, while others don’t work before 11 am? The explanation lies in the biological rhythm: close to 20% of people perform better in the morning, that is, they belong to the morning team. Another 20% represent afternoon workers, who produce more in the afternoon or at night. The remaining 60% are somewhere in between and end up adapting to the imposed schedules. The challenge, then, is to learn to adapt our biological clock to the schedule and continue with physical activity. Find out the pros and cons of each schedule and follow the experts’ suggestions for working out more.

Ready soon

Benefits

• “Doing gymnastics in the morning is ideal for those who want to lose weight. When we wake up, the glucose rate (our fuel) is low, because we complete several hours without eating. When practicing between 30 and 60 minutes of exercise, the body quickly depletes this reserve and will draw energy from fatty acids, fat”, explains Marcos Brazão, president of the Brazilian Society of Sports Medicine. So, if you want to lose weight, just drink juice or eat fruit before working out.

• “In the morning, the levels of growth hormone and testosterone are also higher, which helps burn fat”, adds Marcos.

• You’ve rested all night and your system is buzzing.

• Outdoor exercisers can enjoy the sun: from 6 am to 10 am, its rays strengthen bones and prevent osteoporosis.

Disadvantage

At that time, you are at greater risk of getting hurt. “In the morning, the joints are less lubricated and motor coordination is slowed down”, explains Mauro Guiselini, professor at the Faculty of Physical Education at UniFMU, in São Paulo. So start slowly and work even harder on stretching and warming up.

To enjoy better

• If you only have the morning to work out, but you’re dying of sleep, prefer intense aerobic exercises (running, stepping, wrestling). They release a greater amount of endorphin, hormone responsible for well-being.

• Those who drink breakfast early should have lunch in advance and can have two mini-snacks (two fruits, for example) before dinner.

Vausa in the middle of the day

Advantage

• Women who choose to work out at lunch ensure that they feel more willing to face the afternoon. Claudia Zamberlan, specialist in exercise physiology and coordinator of physical evaluation at the Triathon gym, explains that endorphins, once again, are responsible for guaranteeing peak performance.

Disadvantages

• “Since the first meal of the day is already behind us, your fuel is running out and, therefore, the metabolism slows down”, recalls physiologist Claudio Pavanelli, from the Center for Physical Activity and Sports Medicine (Cemafe ). The result: you have less energy for physical activity. “If you want to avoid this happening, always keep your metabolism active, eating small meals every four hours”, adds Cláudio. Eating an energy bar before working out solves the problem.

• This period is the hottest and most humid, especially in summer. “Body temperature rises and the organism will wear out more to balance it. Drink plenty of water and reduce the intensity and duration of your workouts”, says Marco Túlio de Mello, associate professor at the Department of Psychobiology at the Federal University of São Paulo (Unifesp).

To enjoy better

• “Don’t skip lunch. It’s important to sit down to eat after working out: you’ll feel revitalized”, guarantees nutritionist Cynthia Antonaccio.

• Overeating before the gym can alter your metabolism and the quality of your workouts. “When the body receives food, the blood flow intensifies in the digestive system and not in the muscles. There is also an increase in melatonin, the hormone responsible for that drowsiness”, recalls Marco Túlio. “If you have lunch first, the meal should be light and take place 2 hours before training”, warns Marcos Brazão. Opt for a salad with grilled meat or a flat dish of pasta à sugo.

full of gas at night

Advantage

• Exercising at night relieves tension and helps control anxiety, which leads many people to devour the fridge when they get home.

Disadvantage

• As much as you plan for the class, your body goes downhill at the end of the day. Around 6:30 pm, body temperature drops and the level of melatonin (that hormone that induces sleep) rises. Result: tiredness and indisposition. “Start the exercises slowly until your temperature normalizes”, says Marco Túlio.

To enjoy better

• Evening girls, who are hyperactive at night, can do more intense activities, such as spinning, step, jogging or aerobics.

• Those who cannot sleep should avoid the above modalities. Prefer swimming, yoga, bodybuilding and do at least 15 minutes of some exercise to relax. “The lack of carbohydrate in the body inhibits the production of serotonin, the neurotransmitter that induces sleep. Therefore, a light pasta or a slice of wholemeal bread is free for dinner”, explains Cynthia Antonaccio.