Circadian Training
In the pursuit of optimal health and performance, modern approaches to training often emphasise consistency, intensity, and technique. However, a lesser-known yet profoundly insightful perspective comes from Traditional Chinese Medicine (TCM). TCM offers a holistic framework that considers the body’s natural rhythms and energies, including the concept of the circadian rhythm. Let's explore the concept of circadian training through the lens of TCM.
The Circadian Rhythm in TCM
In TCM, the circadian rhythm is intricately tied to the flow of Qi (vital energy) and the balance of Yin and Yang within the body. This rhythm follows the natural cycles of the sun and moon, influencing various physiological and psychological processes throughout the day. According to TCM principles, different organ systems have peak activity at specific times, aligning with the body's circadian clock.
Early Morning (3 am - 7 am): This period is associated with the Liver Qi reaching its peak, signifying a time for renewal and detoxification. Training during this time can support the body's natural cleansing processes and promote vitality.
Morning (7 am - 11 am): As the day progresses, the focus shifts to the Stomach and Spleen systems, which govern digestion and nutrient absorption. Training lightly during this time can enhance metabolism and nutrient utilisation.
Midday (11 am - 3 pm): The Heart system is most active during midday, correlating with peak cardiovascular function. Engaging in moderate-intensity workouts around this time can be beneficial for heart health and circulation.
Afternoon (3 pm - 7 pm): Lung Qi reaches its peak in the afternoon, supporting respiration and oxygenation. This is a suitable time for aerobic activities that enhance lung capacity and overall endurance.
Evening (7 pm - 11 pm): The focus shifts back to the Liver, preparing for detoxification and renewal during sleep. Gentle exercises such as Tai Chi or Qi Gong can aid relaxation and promote better sleep quality.
Applying Circadian Training Principles
Incorporating TCM principles into training means aligning physical activity with the body's natural rhythms. Rather than adhering to rigid workout schedules, individuals can benefit from adapting their training based on the time of day and their own constitution:
Morning Energization: Start the day with gentle stretching or Qigong exercises to awaken the body’s Qi and prepare for the day ahead.
Midday Workouts: Schedule more intense workouts during midday when the body is naturally warmer and metabolism is higher.
Afternoon Aerobics: Engage in cardiovascular exercises during the afternoon to leverage optimal lung function and endurance.
Evening Wind-Down: Embrace calming activities like yoga or walking in the early evening to promote relaxation and prepare for restorative sleep.
Listening to the Body
TCM emphasises the importance of listening to the body's cues and adapting training accordingly. Factors such as personal constitution, health conditions, and seasonal influences all play a role in determining the most suitable exercise regimen. By tuning into these subtleties, individuals can optimise their training effectiveness while supporting overall health and vitality.
Circadian training, as viewed through the lens of Traditional Chinese Medicine, offers a profound understanding of how physical activity can harmonise with the body's natural rhythms. By aligning exercise routines with the ebb and flow of Qi and the body's organ systems, individuals can optimise their training outcomes while promoting long-term health and wellness. This holistic approach invites a deeper connection with one's body and the environment, fostering balance and vitality through mindful movement.
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Dr Fatima.