SMARTER EARLY MORNING AND LATE NIGHT WORK-OUTSposted January 30
Hey there, shift worker. Are you a 6 or 7am regular? Maybe a 7 or 8pm regular? The fact that you’re committed to improving yourself via Crossfit is immensely commendable. Please make sure you’re doing it wisely.
I know how hard it is to wake up early to hit the gym before work. And I know how great that feeling is after the WOD, when you’re pumped up to take on the day. However, keep a few things in mind. You are likely waking up with just enough time to go through your morning routine, work out, shower, and get to work. (You are showering afterwards, right?) I get it, you want to maximize your sleep. But this comes with responsibility.
– First thing in the morning, your muscles and tissues are tight from having not moved them for the last 6-8 hours.
– Cortisol (stress hormone) levels are already high in the morning.
– Muscles are cold and core body temperature is low.
– You may not be getting enough pre-workout nutrients in your system.
– You are likely waking up to an alarm clock. No matter what time you went to bed, if you are being artificially woken up, your body is sleep deprived. Sleep is the body’s recovery period. Insufficient sleep = insufficient recovery = diminished health and performance.
– You may not be allowing enough post-workout cool down before moving on to your day. That’s fine if you enjoy tight hips and shoulders and the occasional injury.
It doesn’t take a certified coach to know this can be a recipe for disaster. Delicious, grass-fed disaster.
Hey, evening Crossfitters, don’t think you’re off the hook yet. Just because you’re working out after a whole day of moving around, improving blood flow, and no strict time constraint post-workout, doesn’t mean there aren’t concerns.
– About 1-2 hours after your post-workout protein shake (you are drinking a post-workout protein shake, right?) you should have a full meal of whole foods. Is this coinciding with your nighttime routine preparing for bed?
– After a workout, cortisol levels are high. Excess cortisol can lead to reduced muscle and increased abdominal fat, impaired immunity, lack of quality sleep, and more. If needed, take appropriate supplements (like magnesium) to decrease stress at night.
– You may not be allowing enough post-workout cool down before settling in for the night. Again, that’s cool if you want your tissues to really tighten up while you sleep.
Bottom line: Warm up and cool down properly, and feed your body the nutrients it needs.
We want to improve your longevity inside and outside the gym. Understand the ramifications on your body of working out and WHEN you work out.
Talk with the coaches if you have any questions. If you really want to geek out, ask Andy about nutrient timing.
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