Exercise professor: This is when your muscles are strongest | Karyn Esser
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- Опубліковано 9 вер 2024
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Our energy levels vary throughout the day, but is there a concrete answer to when humans are strongest?
Jonathan talks with Professor Karyn Esser to try and find out.
Karyn is a specialist in how the body's natural rhythms affect muscles. Today, she guides us through the latest research and shows that it's always possible to harness the power of your muscles to enhance your quality of life. She is a professor in the Department of Physiology and Aging at the University of Florida, where she’s also the co-director of the University of Florida Older Americans Independence Center.
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As an active septuagenarian who exercises and walks daily, I suspect the afternoon strength peak does not apply to the over 65s. If I have anything that needs to be done, it has to be done before lunch. Afternoons are reserved for relaxing and snoozing
I wonder now about 2 peaks, morning big one, smaller one late afternoon or early evening? Certainly fits the pattern I fell into when I retired, especially in summer.
I am here in the desert heat of Arizona and split my day into early morning and late afternoon. The time in the middle is leisure or errands. I do yoga and tai chi .I go to the gym swim , weights , sauna and jacuzzi. I’m 70 and seem to have plenty of energy. I do take an occasional nap from time to time if I have over done myself.
Thanks for the video and information.
I am 71 and I have always been stronger in the evening . I go to the gym at about 4:30 to 7-8 pm. I have always wondered why , but , my experiences agree with her. Still don t know why. i would have presumed that , you would be the stongest , when you wake up, since you have been sleeping thru the night. great vid !
@@TheEsquire88 I suspect it depends on whether you are a morning or evening person. I have always been an early riser and the most creative before lunchtime. Other people, I know are at the other end of the time/activity spectrum.
The bottom line is, if it works for you, go with it👍👍
@@TheEsquire88Same, I am 71 still compete in powerlifting competitions and it’s a fact you are stronger in the afternoon but now that I am retired train in the morning because can’t wait all day before I do my training.
Thank you Zoe for just getting right to the answer straight away in the video, rather than the tacky cutting the intro up and hiding the answer somewhere in the video. I'll watch regardless, so thank you for editing this way (and I do it for my videos too - best to just jump straight into it) - thank you once again.
The distinctive feature of Zoe is that the questions are invariably twice as long as the answers.
😂😂
😂
It's very off-putting
And can’t ignore the long stretch and drawl … makes the qn twice as long … (sorry host, you r making this possible…😂)
Would be interesting to know the amount of variation. 0.5% or 10%. Being an old person, I can say mornings is better for excercise for me and I’m guessing for others.
I've recently split my day's workouts into two sessions. Morning and evening. The total time spent had only been increased by the extra time spent warming up for the second session. My recovery send to have definitely improved.
I have realised that I am strongest between 2 and 4pm. I am 62 and back at the gym after a looong break and I'm making great gains. So this is true for me. Interesting video 🤔❤
Same here. When I was working I always trained in the evenings.
Now 67 and when I retired at 65 I thought great, I can train at 9am, which was 2hrs after getting up. Just couldn't get going, felt sluggish both for gym sessions and running.
After a bit experimentation, I found 2 - 4 best, maybe plus or minus a little, so say 1.30 - 4.30. Could be body clock or maybe because I've 'fuelled up' with what I've eaten in the earlier part of the day.
I go to bed 10.30/11.00pm and rise 7.00/7.30am.
@djgibby1301 We're the same you and I even the bedtime.
First thing in the morning after coffee. Rest of the day free. 😊 after warm up you are strong.
Thats my take too, train first thing not later.
I prefer my strength and hardest workouts (for both intensity and duration) in the afternoon but also love to do some exercise, like cardio and HIIT, in the morning to increase wakefulness and energy in the morning before work.
Maybe I'm the odd person in the crowd but I find my strength of the early morning hours. I am more rested and can accomplish a better workout. It's a very good way to start the day and I actually feel great the rest of the day. Sorry but I have to disagree with you !
if i go for a run or do cardio at night i can't sleep at night till maybe 2 am
I don't need a clinical trial to tell me this. No way I can go to the gym in the morning. 1pm is about the earliest I could ever consider going to the gym. I consider hard workouts in the morning akin to thrashing an engine from cold. Start gently, let it warm up, and let the oil circulate.
At 3 PM, there is a human growth hormone HGH peak. There’s also a tendency to get drowsy, and I believe it’s the traditional English tea time.
She's assuming that everyone has the same circadian rhythm. I'm 74 years old. For me, I'm up at 4:00am. I'm out of the house by 5:00 and at the gym. From 7:00 on, I'm doing some type of manual labor (around the house) until about noon or 1:00 and then I'm exhausted. I lunch and I basically rest. I don't have any strength @ 5:00.
Just got back from the gym so this is encouraging information 💪🏻😎
This video confirms what I feel and thank you for that. Perhaps it is related to metabolism has its peak in the afternoon?
Im stronger between 9 and 11am. Forget the afternoon. I'm tripping over my feet by 4pm but my brain is working really well and i can get a lot of creative work done between 3pm and 7pm
Hi Zoe. Did you ever think about checking if your shaking of the head may have a hidden medical issue? Somehow I had this déjà vu feeling-an acquaintance of mine had the same unconscious moving of the head and she was diagnosed with Parkingson. Also you do look tired and nervous in this program. Hope life treats you well and you may have good health both physical and mental.
As a very active octogenarian I can definitely say I don’t believe ya
I have always trained very early in the morning and have much more energy at that time. Just go to a parkrun and see the boundless energy at 9 o'clock I the morning.
frequency is more important than when.
for building muscle, it needs frequency with triggering loads not which time.
I think you can train your body clock
During the opening statement, she points out that time plays a role, and they found that males and females are stronger in the afternoon. Two questions: did researchers check this during daylight savings time, or did they check this also during winter? My reasoning is this: in ancient times, in the afternoon, there may have been a rush before the invention of clocks for everyone to pull all the resources together for the evening's meal. Maybe that's the reason why we're stronger because we're hurrying to make sure when we're not preparing or eating in the dark.
9:06 In other words, it doesn’t matter when we exercise, but it’s best not to change the time constantly.
The reason you're stronger in the afternoon is because we're living in a fractal universe. The human body is a microcosm and is regulated by various natural laws that also exist on the macrocosmic level. The afternoon is a microcosm of summer, the season when solar energy is at its highest. The evening is time to start slowing down like autumn. The night is winter when solar energy is at its lowest, and spring occurs in your body in the morning. On the macro cosmic level this is when nature is waking up after the winter. As humans our arrogance towards nature blinds us to this natural fractal rhythm. We're as much a part of nature as plants, animals, weather, seasons, etc. By looking and copying what's happening on a macro level allows us to adhere to natural laws. As above, so below.
And what is the best moment for cardio or aerobic exercise?
Also the afternoon?
Just do it!
If I work out at 1. Siesta time my lifting is rubbish. If it's after 5 it's great but it disrupts my sleep.
Currently watching the olympics I think this could be very interesting for elite athletes training for events in the morning
This research is very interesting, I wonder what causes cramp in the muscles more at night during repair time.
Lack of magnesium?
Often that's dehydration.
People tend to drink more water in the 1st half of the day.
I have a degree in exercise science, my advice to my clients who suffer cramps during the night is to drink a glass of water before bed.
Results are very positive according to same clients.
It wouldn't surprise me if there are benefits to exercising outside the strength window too. I'm a relative-strength athlete, which means my bodyweight is the determiner of how challenging the exercise is. On days when I'm heavier, while I can't "perform as well" (maybe I can't do as many pullups, for example, because I weigh more), I am training myself better because it's harder. So then when I'm lighter I can do even more than if I had never been heavier. By still working out on my heavier days, it benefits me overall. If you don't are about relative strength, it might not matter, but for people like rock climbers, gymnasts, etc., it's helpful to disadvantage yourself sometimes.
My guess is that exercise is useful at all time of day once you have done a good warm up. Infact its continuation of movement that key to good vascular health and probably muscular skeletol health
Haven’t we always instinctively known this? Many sports matches are staged in the mid-afternoon, so could there be some core instinctive understanding behind this?
The best exercise is exercise that has inten like waking the dog or diting the car and waking to work in using pubic transport etc
Interesting, it doesn’t seem like the good professor does much deadlifting or military presses, but I guess we’ll can take her word for it. I am fairly physically active, and I honestly I don’t see much difference in my strength throughout the day assuming I’m not fatigued. If the difference is 5% or less, I doubt people will notice much difference.
Interesting it’s so late in afternoon. One would have thought it might be around midday. Guess if its around 5pm its useful for those getting the shopping in after work
can you do tldw for these trivial questions or at least give citations please....
Is this also true for people who don't wake up at 6-8 am? For example for people who wake up at 2 pm? I know this has been observed in for example strength sports competitors who fare better in the afternoon than in the morning, but does it correlate to your daily rhythm and x hours from waking up or just about the time of day? Does it correlate with nutrition timing, for example is it consistent no matter if you eat breakfast or lunch in certain way or skip either? It sounded to me like we're actually not the strongest in the afternoon but we just generally tend to teach the muscles to be most effective in the afternoon.
If I waited for afternoon to exercise I'd never do it
My body clock says early b4 life takes over 🌹😊
I’m probably the odd one out. Ive never been a morning person and so I prefer to go to the gym at 15:00. Also the gym is fairly quiet so I can get to all the equipment. I do 15 mins or so of cardio and one and a half hours of weight training and stretching . Then I go to the jacuzzi and steam room. By the time Im home I’m ready to make dinner and relax.
I’m 70 .
Apparently most sporting wold records are achieved during late afternoon
very intersting -
I read this some time ago, there's an article
Time of Day and Muscle Strength: A Circadian Output?
Collin M. Douglas
I always try to work out in the afternoon, but it's a choice between a nap or a workout some days. Walking for me is mornings, gym is afternoon (early or late)
I think it depends on one's life style except after 7pm
15-00 seems to work for me.
Omg they look like twins😮
Professor snape
@@M.Sid9.3
😂😂😂😂😂😂
And the woman speaks like a man and the man speaks like a woman lol.
My body is hotest around 6pm , which temperature is generated from mitochondria, which is actuality increased work of theirs
There are far too many variables to reach the conclusion that training is strongest in the afternoon. Some days it is and some days it isn’t.
Is this a surprise? I remember being taught that the majority of human performance records are set at this time of day over 25 yrs ago,
My caffiene and nicotine levels are highest about then, so yeah
❤
I'm a morning person.
Solar Radiation
Glycogen maxed out. Nervous system maxed out. Not super big insight here. Good to study it i suppose. This also won’t apply to all. .
Your stronger in the afternoon because your muscles have recovered from the fasted sleep state and are loaded with glycogen.
Not true
Just take a 15 min walk every day. Too much over analysis.
👏🏻😁
Muscle clock, get real lady !
Are you asking and answering the questions yourself!
Make the questions short and let her finish. You are rude.
How rude to interrupt her! Mastubating your ego I suppose!
He talks too much!
Always gotta love it if people who look like shit give health and exercise advice.
This isn’t a beauty contest..this is serious research being discussed..which means engage brain!
@@rosemaryrayner5897 typical female response. And, yes, it is a beauty contest if you claim to have health and fitness wisdom and it clearly shows you either don't apply any of it, or if you do it ain't working.
Why be a woman-hating troll? If your idea of health or beauty is skin deep and superficial, you need to take a look at your soul and reflect on how cringey your words are about others. Hating on the looks of women with attacks on appearance especially wh er n there is no justification kind of sounds like something a Nick Fuentes fan or Trump supporter would say. Why are you checking out much older women and rating them in the first place? Is that what you do with your grandma too?