Exercise in the morning or in the afternoon to advance your biological clock



<div data-thumb = "https://3c1703fe8d.site.internapcdn.net/newman/csz/news/tmb/2019/exerciseinmo.jpg" data-src = "https://3c1703fe8d.site.internapcdn.net/ newman / gfx / news / 2019 / exerciseinmo.jpg "data-sub-html =" New search in The physiology journal suggests that exercise could counteract the effects of jet lag, shift work and other disturbances of the body's internal clock, thus helping individuals to adapt to changing moods. ; schedule. Credit: Kathryn Elliott. ">

Exercise in the morning or in the afternoon to advance your biological clock

New search in The physiology journal suggests that exercise could counteract the effects of jet lag, shift work and other disturbances of the body's internal clock, thus helping individuals to adapt to changing moods. ; schedule. Credit: Kathryn Elliott.

Exercise can change the human body clock, the direction and amount of this effect depending on the time of day or night at which people are exercising. This is according to a new research published in The physiology journal. These results suggest that exercise could counteract the effects of jet lag, shift work and other disturbances to the body's internal clock (military deployments, for example) by helping individuals to get better. Adapt to changes in schedule.

The circadian "bodily" clock is the 24-hour cycle that regulates many physiological processes, including sleep and diet. Many factors affect this internal clock, including light and time signals. Exercise is known to cause changes in the circadian clock, but very little is known about this effect.

This study found that exercise at 7 am or between 1 pm and 4 pm was advancing the body clock at an earlier time, and that exercise between 7 pm and 10 pm delayed the clock. biological clock at a later time. Exercises between 1:00 am and 4:00 am and 10:00 am, however, have little effect on the biological clock and the phase-shifting effects of exercise do not differ by age or sex.

Researchers at the University of California, San Diego and Arizona State University examined post-exercise body clocks in 101 participants for up to five and a half days. The basic frequency of the biological clock of each participant was determined from urine samples taken every 90 minutes to measure the time of the evening rise of melatonin and the melatonin spike several hours later. Participants then walked or ran on a treadmill at a moderate intensity one hour a day for three consecutive days. They exercised at one of eight different times of the day or night, but each individual exercised at the same time the three days or three nights. The timing of the biological clock was reevaluated as a result of the third session of the exercises.

Since the subjects tested were more physically active than the average, the results may not correspond to the average person. Further research will focus on the combination of bright light exercises and melatonin to determine its impact on body clocks, as well as the effect of changes in exercise time and intensity on the biological clock.

Shawn Youngstedt, the newspaper's first author, said:

"It is known that exercise modifies the biological clock.We could clearly show in this study that exercise delays and advances the time." This is the first study to compare the effects of exercise on the biological clock. open the possibility of using exercise to help counteract the negative effects of jet lag and shift work. "


The rhythms of the night?


More information:
Shawn D. Youngstedt et al, Circadian phase reaction curves in humans for exercises, The physiology journal (2019). DOI: 10.1113 / JP276943

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Society of Physiology

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Exercise in the morning or in the afternoon to advance your biological clock (February 20, 2019)
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