Since the beginning of our lives, the human body has loved routine. Ask any parent and they will tell you babies tend to be much better natured when on a schedule, or any professional athlete and why they stick to meticulous sleeping and eating patterns.
Add your scores together to get your total and compare your score with the table below to identify your chronotype. Your chronotype suggests your best time of day to train where overall fitness and pleasure are your primary goals.
This may have just affirmed something you already knew or suspected about yourself, as in yeah this is for sure why I need that morning cup of coffee, or why you get a boost of energy in the evening time that makes you feel like you could take on the world. On to the next step!
STEP TWO: with your chronotype in mind establish a set time for working out especially if you are training for performance or simply want to maximize your time and how you feel in the gym. Here's why, with repetition our muscles can actually start to anticipate an upcoming workout based on the time of day. Within each of your 600 muscles, there is a little biological clock, each of which are paying close attention to your eating and sleeping patterns. When they get accustomed to a time of day for training, they will start to make little molecular adjustments in anticipation for training, kind of like your own little muscular NASCAR crew, thereby enhancing your performance during the workout. Fascinating!
STEP THREE: knowing what we do know about this little science based fact, in order to FEEL better consistently, we must establish routine. Therefore, find what works for you. Don’t force a workout in the morning if it doesn't fit your chronotype. Try changing it up and working out after work/in the evening instead. The same holds true for the opposite, maybe your optimal time is in the morning and it’s time to stop hitting snooze until it’s time to get ready for work. All changes will require some sort of sacrifice, hence the next step.
There was never a truer quote! Make small changes to your day to enact the big ones. This starts with finding the routine that works for you and sticking to it! Empower yourself with small notes, the accountability of someone else, little rewards (my dad has a banana with peanut butter after every workout because he loves it and looks forward to it), etc., until your routine is automatic and becomes a natural, healthy habit. With this, your goals will become who you are, and that is pretty freakin' awesome.