Night-time training can put the body out of sleep-wake rhythm
Night training is only recommended in exceptional cases. This is what Professor Ingo Froböse from the German Sport University Cologne points out in an interview with the news agency "dpa". According to the expert, the body could unnecessarily get out of the natural sleep-wake rhythm. Nevertheless, numerous fitness studios are now open around the clock, 24 hours a day.
Exercise in the afternoon instead of at night Many professionals have to put up with long working hours - even on weekends. If you still want to play sports, you can not avoid moving it to the very late evening or night. However, Froböse emphasizes that recreational athletes should only train at night in exceptional cases. Training at unusual times can negatively affect the natural sleep-wake rhythm. According to the sports expert, people are usually most efficient between 9 a.m. and 11 a.m. tomorrow and from 4 p.m. to 7 p.m. The best training time is the afternoon, because then all physical functions are in full swing.
The internal clock is mainly influenced by two hormones: melatonin and serotonin. Both are released by the epiphysis in the brain. As serotonin wakes the body, melatonin gradually brings the body into nighttime sleep mode. Exercising late in the evening or at night can upset this hormonal balance. It is therefore not surprising that recreational sports usually cannot fall asleep immediately after training. Froböse therefore recommends that you allow at least two to three hours to pass between the end of training and bedtime.
The sports expert advises those who have no other option than to do sports at night due to shift work, for example, to do an extended warm-up. This outwits your own body by raising your body temperature and increasing your performance. In addition, recreational athletes should avoid intensive training sessions at a late hour. Yoga or gymnastics, on the other hand, are well suited, as long as no overly demanding exercises are practiced, says Froböse.
Every training session should be adapted to individual physical fitness, which depends on the one hand on the general condition of the recreational athlete - including age and weight - and on the other hand on the time of day. Mental health can also affect physical fitness. (ag)
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