Five Timing Tips To Improve Your Workouts
Updated: Jan 17
Written By: Amy Ashmore, Ph.D. - Kinesiology & Exercise Science
New research shows us that the key to fitness success is to time your workouts in alignment with your body’s natural rhythms and current knowledge about how muscles work best. Here are five easy tips to personalize your workouts for faster results.
Tip #1: Time your workout type in alignment with biological clocks. Some things like testosterone peaks and muscle pliability are constant across most people. For example, testosterone and muscle pliability is greatest around 4 – 6 pm and thus strength and flexibility workouts will be most useful at that time.
Tip #2: Time your workouts in alignment with your Chronotype, or natural sleep-wake cycle. Some things like alertness and sleep-wake cycles are different between us and will impact your workout success. To determine your chronotype and your best time to train take the short quiz.
Tip #3: Stick to a regular schedule. Your muscles perform best with a routine, and the next tip shows you why.
Tip #4: Teach your muscles to anticipate. Inside each one of your over 600 muscles, there is a mini biological clock. With the right routine, your muscles figure out what is next and perform best when they can anticipate.
Tip #5: Use intermittent rests similar to intermittent fasting. Take two non-consecutive days off per week and schedule your most intense workouts prior to a day off for the best results and full recovery.
About The Author:
Amy Ashmore holds a Ph.D. in Kinesiology from the University of Texas at Austin. She has over 30 years of sports & fitness industry and academic leadership experience. Amy is the former Program Director for Sports Sciences and Management at the American Military University (AMU) and has been a Professor at American Public University System, University of Tampa, and College of Southern Nevada. Amy has delivered over 250 presentations to academia, business, and industry. She is the author of dozens of articles and blogs and three books that have reached over 500,000 fitness professionals in 80 countries. Amy lives in Las Vegas, Nevada with her son, Aiden, and their dog, Jimbug.