Living things run on a 24-hour schedule. Our cells’ internal clocks sound the bells for metabolism, mood, and performance. Stanford researchers even found that circadian rhythms affect sports: In Monday Night Football games, West Coast teams facing East Coast opponents are closer to their late-afternoon physical peak, and they win nearly twice as often. Here’s how to tailor your timing for peak performance.
- Wake up. 6-7 am
Melatonin production drops; cortisol, epinephrine, and norepinephrine levels rise as the body gears up.
- Eat. 7-8 am
Cortisol peaks, helping the body break down food, which is burned off quickly. Testosterone peaks in men.
- Train. 7-9 am
Lower body temperature makes morning ideal for endurance workouts.
- Don’t push it. 7 am-12 pm
Blood pressure climbs in the morning, elevating stroke and heart attack risk.
- Run the numbers. 9 am-12 pm
Tackle tasks that require quick processing, such as mathematics.
- Go and do. 12-8 pm
High epinephrine levels flush the muscles with blood and oxygen, keeping you alert and responsive. Slight dip at 2 pm.
- Nap. 2-3 pm
Alertness and strength wane; great time to take a rest.
- Study a language. 3-6 pm
Long-term memory is stronger. Review info that you need to retain.
- Compete. 3-7 pm
Body temperature, flexibility, physical strength, and speed all peak. Breathing is easiest, pain tolerance highest.
- Have sex. 4-6 pm
Sperm is speedier and more concentrated than in the morning. If pregnancy is your goal, it’s a good excuse.
- Don’t sleep. 8-10 pm
Mental alertness returns. Classic “second wind.”
- Relax. 11 pm-2 am
Leptin surges, curbing appetite. But you should be sleeping anyway.
- Get ZZZs 10 pm-6 am
Melatonin production ramps up, telling the body it’s nighttime.
Apps to Motivate You
Excuses can overcome the mightiest motivation to exercise. We’re too tired. Too busy. We’ll go tomorrow. Luckily, there are tons of health-related apps available, so our devices can step in when our willpower runs out.—Liz Stinson
Excuse: I don’t know what to do. Solution: Fitness Buddy: 1700+ Exercise Workout Journal With more than a thousand guided exercises and dozens of workouts, you’ll have a body of steel before you deplete this app’s catalog. $0.99 (iOS, Android)
Excuse: I can’t stick with it. Solution: GymPact If your waistline can’t get you to the gym, maybe your wallet can. Commit to how often you’ll exercise—and what you’ll pay if you skip a workout. Free (iOS)
Excuse: It’s boring. Solution: Zombies, Run! Turn your dull cardio workout into a survival game: The faster you run, the less likely your braaains will become lunch. $7.99 (iOS, Android, Windows Phone)
Input | Exercise
Input | Information
Input | Sleep
Input | Nutrition
Output | Performance
Output | Wellness
Output | Longevity
