Fitness Timing Secrets: How Chronobiology Can Boost Your Results

January 28, 2025

The exploration of how biological rhythms affect physical performance has led to growing interest in chronobiology applied to fitness.
This branch of biology studies circadian rhythms, the 24-hour cycles that regulate various physiological functions, including hormone secretion.
Hormones are essential for energy management, muscle building, and recovery.
Together, these factors guide us in choosing the best time to workout and maximize our efforts.

Circadian Rhythms and the Role of Hormones in Fitness

The human body follows an internal biological clock, primarily synchronized with the alternation between light and dark.

Its role is to regulate hormone production, including those that influence our athletic ability.

Cortisol

Often demonized as the “stress hormone,” cortisol is crucial for metabolism and energy management.  

Its levels peak in the early morning, helping us wake up and start the day with vigor.  

Testosterone and Growth Hormone

These anabolic hormones, essential for muscle growth and recovery, tend to be higher in the morning and reach a second peak in the late afternoon.  

Melatonin

Lastly, the sleep hormone, melatonin, regulates rest and signals when the body is preparing for nighttime recovery.

Understanding these fluctuations allows us to optimize workout planning, synchronizing physical activity with the body’s peak capacities.

The Right Time: Morning, Afternoon, or Evening?

The choice of the ideal time to exercise depends on various factors, such as circadian rhythms, personal goals, and the type of activity.

Morning Workouts

Exercising in the morning, especially on an empty stomach, can promote fat burning due to high cortisol levels.

This is a particularly suitable time for those looking to lose weight or improve aerobic endurance.

Additionally, morning activity stimulates the production of endorphins, enhancing mood and improving focus throughout the day.

However, muscles and joints might be stiffer upon waking, making a proper warm-up essential to avoid injuries.

For strength athletes, this time might be less advantageous, as testosterone levels, while high, are still stabilizing.

Afternoon Workouts  

The afternoon is often considered ideal for more intense training sessions.

Between 2:00 PM and 6:00 PM, body temperature is at its peak, enhancing strength, flexibility, and muscle efficiency.

During this period, the cardiovascular system works more effectively, reducing the risk of injury and improving performance.

Moreover, testosterone and growth hormone reach a second peak, making the afternoon suitable for strength training and high-intensity workouts.

It’s no coincidence that many sports competitions take place during this time frame.

Evening Workouts

Finally, evening workouts are a valid choice for those seeking relaxation after a tiring day.  

Physical activity at this time positively impacts stress levels and sleep quality, provided it’s not done too close to bedtime.

In the evening, body temperature remains high, offering benefits similar to those of afternoon training.

However, it’s important to note that melatonin production begins to increase as daylight fades, signaling the body to rest.

For this reason, extremely intense workouts may interfere with sleep, especially in more sensitive individuals.

Personalizing Fitness Based on Hormonal Cycles

Although chronobiology offers valuable insights, it’s important to remember that everyone has their own chronotype.

Each of us has a genetic predisposition that determines whether we’re more active in the morning or evening.

Therefore, the best approach is to test different time slots to identify when you feel most energetic and perform at your best.

For instance, those with irregular circadian rhythms may benefit from adaptation techniques, such as using artificial light to simulate daylight.

A balanced diet and an adequate intake of macronutrients also support hormonal balance and maximize the benefits of training.

Training in Harmony with Biological Rhythms

Training in tune with biological rhythms is about respecting your body.

Incorporating chronobiology knowledge into your fitness routine can improve results, reduce the risk of injuries, and make physical activity a more rewarding experience.

Only by doing so can exercise become an ally for long-term well-being.

If you’d like a free consultation to discover what kind of sponsorship might suit you, contact us. We’re waiting for you!