Working out can feel like a slog sometimes, and the first things to ask yourself should always be:
Am I overtraining?
Am I under-fuelling?
If the answer to both these questions is ‘no’ and you feel you have a good balance of volume and fuel then it may just be that you’re not training in sync with your body's natural rhythms.
These rhythms, known as circadian (daily) and infradian (menstrual cycle), can boost your performance, results and recovery if you pay attention to them.
Here’s five practical ways to sync your workouts with your body clock so that you can maximise your results and don’t feel like a workout zombie!
1. Embrace your inner ‘early bird’
Our circadian rhythm is our body's 24-hour internal clock that dictates when we wake, sleep, eat, and even feel most energetic.
Morning workouts are a great way to work with this rhythm.
Your body should be buzzing with cortisol in the morning (you can thank your cortisol awakening response for that) giving you an energy kick, meaning it’s a great time for a workout, in line with when you want your cortisol to be peaking. Testosterone is also highest in the morning (for both men and women) so it’s a great time to support muscle growth!
2. Swerve the late night sessions
On the flip side, we want our cortisol levels (wake hormone) to be winding right down in the evening, so this isn’t a great time to smash out a workout (which will cause another peak in cortisol and suppress production of your sleep hormone melatonin).
Where possible, try to fit your exercise in earlier in the day, and if you can’t fit that into your schedule, then lean towards low intensity sessions like yoga, pilates or lighter/lower volume strength work in the evenings.
3. Flex those ‘3pm’ superpowers
If you’re lucky enough to have time to fit in a workout during the day, then the afternoon is also a good time to train for a multitude of reasons:
Your body temperature is generally higher in the afternoon. Warm muscles are a) more efficient and b) less prone to injury.
Your reaction time is quickest in the afternoon, which can enhance performance in exercises/activities that require coordination, agility and speed.
You will hopefully have already fuelled yourself with plenty of the food by the afternoon (don’t be a hero and train fasted after a 16 hour fast, you’ll be in a catabolic state, aka breaking down muscle tissue).
4. Go with the Flow (Literally)
Ladies, listen up! Your menstrual cycle, or infradian rhythm, can hugely impact your workout game. I have a whole guide on this, so hit me up if you’d like a copy, but know that you shouldn’t expect your body to be in top gear all the way across your cycle, your energy, performance, strength and recovery will all ebb and flow in line with your hormones.
5. Listen to Your Body
No one knows your body better than you. Pay attention to it’s signals and adjust your workouts accordingly (you don’t need any fandangled mind reading app to tell you this)
Energy Check: Keep tabs on your daily energy levels. If you’re dragging, it might be a sign to take it easy or just enjoy a rest day.
Recovery Matters: Watch for signs of overtraining, like persistent fatigue or soreness. Make sure you’re giving yourself enough rest and recovery time to come back stronger.
Syncing with your workouts with your body’s natural rhythms can make a huge difference. It’s all about working smarter, not harder. So, listen to your body, maybe tweak your schedule and enjoy the ride to a healthier, stronger you! Happy training!
Coach Harri
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The content in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding your health.