{"id":773,"date":"2019-09-30T22:12:04","date_gmt":"2019-10-01T05:12:04","guid":{"rendered":"https:\/\/workoutstructure.com\/?p=773"},"modified":"2019-09-30T22:12:04","modified_gmt":"2019-10-01T05:12:04","slug":"sleepandexercisetiming","status":"publish","type":"post","link":"https:\/\/www.workoutstructure.com\/updates\/2019\/09\/30\/sleepandexercisetiming\/","title":{"rendered":"Sleep and Exercise Timing"},"content":{"rendered":"<div class=\"tmpl-blog-10 boldgrid-section dynamic-gridblock\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-md-3 col-sm-12 col-xs-12\">\n<h4>&nbsp;<\/h4>\n<h4>&nbsp;<\/h4>\n<h4 class=\"color3-color\">IN THIS BLOG:<\/h4>\n<ul class=\"bg-list-angle-right bg-list\">\n<li>WHAT we know about exercise and diurnal variations&nbsp;<\/li>\n<li>What WE recommend for timing of exercise<\/li>\n<li>WHY we recommend exercising at a certain time<\/li>\n<li>Other things to THINK about to optimize your training times&#8230; &nbsp;&nbsp;<\/li>\n<\/ul>\n<\/div>\n<div class=\"col-md-9 col-sm-12 col-xs-12\">\n<p><img decoding=\"async\" loading=\"lazy\" class=\"bg-img alignnone wp-image-775 size-full\" src=\"https:\/\/workoutstructure.com\/wp-content\/uploads\/2019\/09\/Sleep2.png\" alt=\"\" data-width=\"652\" data-height=\"246\" width=\"1122\" height=\"591\"><\/p>\n<h2 class=\"color3-color\">THE BEST TIME OF DAY TO WORK OUT?<\/h2>\n<div class=\"row bg-editor-hr-wrap\">\n<div class=\"col-md-12 col-xs-12 col-sm-12\">\n<div>\n<hr class=\"color3-color bg-hr\" style=\"border: 2px solid; margin-bottom: 25px;\">\n<\/div>\n<\/div>\n<\/div>\n<h4 class=\"color1-color\">How MUCH CAN THE TIME OF DAY INFLUENCE&nbsp; YOUR QUALITY OF TRAINING?&nbsp; IS IT BETTER TO TRAIN IN THE MORNING? EVENING? SOMETIME IN BETWEEN?<\/h4>\n<p><strong>Simple questions &#8211; that unfortunately yield some not-so-simple answers &#8211; depending on many factors in which individual circumstances may be different.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"boldgrid-section\">\n<div class=\"container-fluid\">\n<div class=\"row\">\n<div class=\"col-md-12 col-xs-12 col-sm-12\">\n<h4 class=\"color1-color\">WHAT WE KNOW<\/h4>\n<ul>\n<li>Muscle temperature increases gradually throughout the day (even independent of ambient heat conduction); whereas muscle rigidity (stiffness) lingers earlier around the waking hours. &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/li>\n<li>&nbsp;Hormone concentrations are naturally much higher upon rising &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/li>\n<li>&nbsp;Muscle contractile properties are enhanced much later after the waking period &#8211; potentially due to a greater release of calcium within muscle sarcomeres &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/li>\n<li>&nbsp;Skeletal muscle glycogen is markedly reduced by food deprivation during periods of long fasting &nbsp; &nbsp; &nbsp; &nbsp; (ex: 8-10 hour overnight sleeping phase between dinner and breakfast) &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/li>\n<li>&nbsp;1RM strength, peak and mean power, horizontal &amp; vertical jump distance are often observed at acrophase (maximal) levels in the early evening hours &#8211; often up to 10% higher than in the morning<\/li>\n<\/ul>\n<h4 class=\"color1-color\">WHAT WE Recommend<\/h4>\n<p>&nbsp;However, at any professional venue where the athlete&#8217;s training and performance is the top priority (such as an Olympic training center), I would expect to see a daily schedule similar to the following in order to optimize physical growth &amp; recovery:<\/p>\n<ul>\n<li>Morning roll-out (myofascial release or massage) followed by optional fasted cardio at low intensity &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/li>\n<li>&nbsp;Breakfast &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/li>\n<li>Mid morning dynamic warmup (followed by practice or conditioning session) &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/li>\n<li>Lunch (followed by 20 minute power nap) &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/li>\n<li>&nbsp;Late afternoon resistance training session (approximately 8 hours after waking) then ice or cold treatment as needed &#8211; followed by a warm shower &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/li>\n<li>&nbsp;Dinner (followed one hour later by a 30 minute stretch before bed) &nbsp; &nbsp; &nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/li>\n<\/ul>\n<h4 class=\"color1-color\">WHy train later in the day?<\/h4>\n<ul>\n<li>Decreased injury risk for muscle strains&nbsp; (and less time needed for dynamic warm up\/calisthenics) &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/li>\n<li>&nbsp;Safer training conditions due to better sensorimotor awareness, alertness,&nbsp; and cognitive function &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/li>\n<li>&nbsp;Maximize sleep duration &#8211; during which time the highest levels of recovery hormones are secreted &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/li>\n<li>&nbsp;Allows for a &#8220;second peak&#8221; in testosterone and IGF hormone production while cortisol levels are low &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/li>\n<li>&nbsp;Research has shown a higher contribution of the aerobic energy system during exercise in the evening&nbsp;<\/li>\n<\/ul>\n<p><b>ADDITIONAL THOUGHTS: Foam rollers are a great tool used early in the day to help increase soft tissue pliability.&nbsp; Short daytime naps can elicit anabolic hormone secretions similar to REM sleep cycles.&nbsp; I was fortunate to work with legendary Hall of Fame outfielder Rickey Henderson (who played pro baseball into his 50&#8217;s) and credited his longevity to a devoted nightly routine of stretching before bed &#8211; claiming that it always helped him wake up feeling much more loose the next morning. &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; <\/b><\/p>\n<p><b>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; <em>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &#8211; CHRIS BORGARD<\/em><\/b><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; &nbsp; IN THIS BLOG: WHAT we know about exercise and diurnal variations&nbsp; What WE recommend for timing of exercise WHY we recommend exercising at a certain time Other things to THINK about to optimize your training times&#8230; &nbsp;&nbsp; THE BEST TIME OF DAY TO WORK OUT? How MUCH CAN THE TIME OF DAY INFLUENCE&nbsp; &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.workoutstructure.com\/updates\/2019\/09\/30\/sleepandexercisetiming\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Sleep and Exercise Timing&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[2],"tags":[],"_links":{"self":[{"href":"https:\/\/www.workoutstructure.com\/updates\/wp-json\/wp\/v2\/posts\/773"}],"collection":[{"href":"https:\/\/www.workoutstructure.com\/updates\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.workoutstructure.com\/updates\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.workoutstructure.com\/updates\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.workoutstructure.com\/updates\/wp-json\/wp\/v2\/comments?post=773"}],"version-history":[{"count":0,"href":"https:\/\/www.workoutstructure.com\/updates\/wp-json\/wp\/v2\/posts\/773\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.workoutstructure.com\/updates\/wp-json\/wp\/v2\/media?parent=773"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.workoutstructure.com\/updates\/wp-json\/wp\/v2\/categories?post=773"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.workoutstructure.com\/updates\/wp-json\/wp\/v2\/tags?post=773"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}