PHYSICAL ACTIVITY: GET MOVING AT THE RIGHT TIME
When training becomes a real medicine.
“Physical exercise is a real drug”, explains Dr. Massimo Gualerzi, Cardiologist and member of the Comfort Zone Scientific Committee, “and just like all other drugs, the correct posology helps us to achieve desired objectives, while the wrong posology can be useless, if not dangerous”. Physical activity is known for its important awakening action on the metabolism: targeted sessions favor the reduction of body fat and guarantee a sense of psychophysical wellbeing thanks to the release of endorphins, the “feel-good” hormones.
Is there a preferable time to dedicate ourselves to this important activity? Choosing the early hours of the morning allows us to activate and maintain the metabolism active for the rest of the day. This is beneficial because the body presents very low levels of sugars due to the long overnight fast and is influenced by the release of cortisol which stimulates weight-loss. Training in the morning means stocking up on ‘good mood’, thanks to the production of endorphins, which last the whole day.
If you are not particularly inclined to train in the morning, there is a solution: during the central hours of the day we can reach our maximum performance. The body, and in particular, the hormone system during this time is ready for the more demanding efforts. This happens until the end of the afternoon when it is possible to exploit the remaining cortisol in your system and maintain the metabolism at high levels.
For those who only have the possibility to workout in the evening, the most important effect is the decrease of stress and elimination of tensions that accumulate throughout the day. Keeping well in mind the objective of our physical activity and the time frame in which we want to train is key. If the final goal is to lose weight, the ideal training will be to alternate anaerobic sessions of muscular strengthening and aerobic exercises of a few minutes, to be done without pause. Furthermore, if we want to target the whole body, we will need to opt for exercises that involve specific muscular areas such as glutes, thighs, shoulders and arms.
To maximize the time and efforts done in the gym, and obtain better results, is essential to follow a diet with a considerable protein content. Integrating a good dose of proteins in your daily diet prevents the muscles from becoming our source of energy. Green light to the increase of meat and fish in our daily meals, or legumes and cereals for those who prefer a vegetarian regime, and to spirulina-based supplements, a wondrous alga rich in proteins and mineral salts. Let’s remember that carbohydrates are necessary, especially when the intensity and frequency of the trainings increase. Favor simple and whole-wheat carbs and avoid complex ones to optimize our body’s performance without introducing any toxic substances that are rich in sugar and result in the digestion and assimilation of the complex.
Last, but not least: hydration. Do not forget to provide to your body with all the liquids it needs. Physical activity increases skin perspiration, causing a loss of water that must be reintegrated with small sips of water during, or after, physical activity. To avoid expelling mineral salts through sweating, take saline supplements or coconut water, a natural source of sodium, potassium and magnesium… with very few calories!