The ideal time

Are you an early riser or a night owl?

The right time to start practising sport is now! But when is the ideal time of day for exercising? In many cases, because of family and/or work, we often only have the choice between getting up early or exercising in the evening. But what difference does it make to the body if we exercise in the mornings or the evenings?


Your internal clock

The time at which your body is performing best depends on your bio-rhythm. It is different for everybody and primarily a question of your type. Whether it’s our sleep pattern, our performance, our body temperature or our circulation – our biological clock determines what our body does and when. For instance, what we call our “internal clock” causes blood pressure to fall at night, and boost our performance curve in the mornings so that we can deal with the day’s challenges.

On principle, we can say that because of its own rhythm, the body naturally goes through phases of higher and lower performance.

#Exercising in the morning

Sport wakes us up. Even if you start off “tired”, and feel a little stiff at the beginning, afterwards you’re sure to be wide awake. The feeling of being “fit, awake and able to perform” stays with us throughout the day, boosting our sense of wellbeing and our productiveness. What’s important: our limbs are usually stiff in the morning, so make sure you do a good and thorough warm-up if you’re exercising in the early morning.

In addition, sport early in the day is good for people who are interested in losing some weight. The reason for this is that our reserves are depleted, so that fat cells are targeted to source energy. This means that if you train in the morning you’ll melt off a few more fat cells than at other times of the day. But don’t overdo it in the morning because once your energy reserves are exhausted, your performance will go downhill rapidly – with increased loss of concentration and the risk of injury. That’s why we’d tend to recommend a light workout in the morning.

Perfect after physical activity: RINGANA PACK energy. Take a look at our “Smooth Energy” breakfast idea



#Exercising in the evening

Your body is at its most productive in the afternoon. The performance curve goes upwards, so early evenings are ideal for more intense exercise. Your body is awake, your reserves are full and you have enough energy for training. In addition, your muscles are warmed up and exercising in the evening can also have a relaxing effect. You simply sweat out all the day’s tension and happiness hormones are secreted too. Afterwards you’ll feel fantastic. Tip: To get the better of your weaker self – do your sport directly after work rather than spending too much time on the couch first.

In the later hours of the evening, the body starts to secret melatonin – a sleep hormone that slowly makes us tired. The body gradually starts switching to recovery mode. Do remember that you should end your workout at latest two hours before going to bed. If you train too late at night, you will reactivate your body. This will get your circulation moving again and can lead to interrupted sleep.

After training in the evening, you should eat mindfully, so that you replenish those reserves needed for regeneration. (Too much food can also stop you sleeping.) In addition, you should pay heed to giving your muscles the necessary rest. Many athletes swear by a relaxing bath after intensive training: heat is real treat for tired muscles. Apart from the sense of wellbeing, better circulation also ensures improved metabolisation of oxygen and nutrients in our tissue. The muscles are thus better supplied and can regenerate faster. Natural substances can support this process, particularly if you feel like a cramp is coming on. RINGANA SPORT go with chili and ginger extracts relaxes your muscles after intensive activity. At the same time, the menthol-mint in the product feels refreshing on the skin and stimulates the circulation. With that, you’ll be ready for your next training session in a flash!

…a question of type


Some people are real early risers, others tend to be night owls. And that is what determines the ideal time for exercise. So we should each choose the time we exercise based on our personal bio-rhythm. Listen to your body and find the best time for your training.

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