Under the name Chronopsychologi, there is a very young field of science, whose basic range of interests can be characterized as the search for the regularity and manifestation of the existence of periodic changes in psychological and psychophysiological processes.
It is possible to distinguish cycles around one year (eg in winter, we often feel depression – the so-called illness of a short day), weekly and daily cycles. Let’s stop for a moment on a weekly cycle. Well, the famous pathology noted in the world is so-called Holiday heart syndrome (HHS), or periodic cardiac arrhythmia, the most common on Mondays. That HHS is triggered by a heavy weekend, without rest and malaise on Monday (after all you have to go to work again) and bad sleep. The worst night’s sleep is just passing from Sunday to Monday! In turn the best from Friday to Saturday. If you are talking about systematic training, then Monday should be the lightest day, warm-up, (in the case of split training the best growing party).
Priorities and the week cycle
It is known that the easiest way to plan a priority on a muscle group using split training.
With reference to the above paragraph, several rules could be distinguished;
harmony with priority eg triceps, cage (better rested body as a result of more intensive training / better rested muscle or more intensive training)
Of course, you can not apply all of these rules at the same time as Weider’s training principles, but I think that the most effective is to train the party not played last weekend (unless we play hard).
You can read also: Bedtime and sleep duration – impact on your health
The daily cycle
The deep temperature of the body has its base in metabolic processes. The morning is definitely the lowest – even 36.5 degrees Celsius. For three hours before waking up, it starts to grow and grows up to 17.00-18.00 when it can even reach 37.4). It must be said that if we do not set an alarm clock near the bed, we will wake up just because our temperature has been growing for some time! It is worth knowing that the morning temperature is not a determinant of health / disease. Even if you have pneumonia, flu or angina – in the morning you can have a normal temperature. However, in the health period, the higher the body temperature, the higher the efficiency of the cardiovascular system. Analogously with the immune system. Between 5.00 and 12.00 there are the most bacterial infections (the weakest defense of the body). After this morning, around 8.00 am we have a lot of cortisol, a hormone in the blood that fights inflammation (eg in sprained joints, rheumatic states), but it is also a source of joint pain – we say that they “stayed overnight. It can also be added that between 8.00 am and 9.00 am there are four times more heart attacks than between 24.00 and 1.00 am! And the risk of asthma between 5.00 am and 6.00 am is close to seventy times higher than between 1:00 pm and 3:00 pm. Yes, so in the morning our body is the most inefficient of the whole day. The circulatory, respiratory, immune systems are insufficient, joints hurt, and not enough – we are not as fast as at 17.00. So this is the worst time for strength training. The best time seems to be 17.00 / 18.00. But!…
Calories, regeneration and training in the circadian rhythm
But, why but? Because we should know that strength training significantly boosts the metabolism and raises body temperature (Who did not have an hour of training the hot thigh muscles after squats?). But what do we think will increase the temperature of the body when we do the training at 18.00 and go to sleep at 23.00 and our temperature should fall? Therefore, it is also suggested to consider and point out the benefits of training in the morning and afternoon hours. Strength training on an empty stomach or at bedtime is a farce.
Morning training (after a meal, two)
Afternoon training (followed by two more meals)
Since you already know how to act during the day, a few words about how to sleep. Above all, eight hours of sleep are enough. If you sleep longer – you see so much you need. However, the lowest mortality rate is seen in people sleeping 7-8 hours a day. In people who sleep 10 or more hours, this rate increases almost twice. On the other hand, in people who sleep about 4 hours – it is two and a half times larger, from sleep 7-8 hours! So, it’s better too much than not enough. It’s best to fall asleep before 24.00. Falling asleep at 1:00 am takes away the best part of sleep for the body. Even if you do not sleep later – sleep will be incomplete. I am concerned that, for example, you will remember less what you have learned during the day. Time 22.00 is the best time to fall asleep. For some time your temperature has been falling and the body is getting ready to sleep. Around midnight, a famous injection of melatonin will get into the blood and you should sleep then.
Finally, it should be emphasized that the hours given in the text should not be taken literally. Depending on whether you are an owl (morning type) or a lark (morning type), they can move towards the evening and the morning. To accurately determine your chronotype, you need specialist research.