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SPORT E RITMI CIRCADIANI. QUANDO ALLENARSI PER MASSIMIZZARE LA PERFORMANCE

SPORT – Salute – Bellezza – Benessere Psicofisico – Libertà – Inclusione Sociale.


SPORT E RITMI CIRCADIANI. QUANDO ALLENARSI PER MASSIMIZZARE LA PERFORMANCE.

La prestazione atletica segue una ritmicità circadiana. Alcuni test hanno dimostrato che:

  • I picchi più elevati di temperatura corporea si registrano nel tardo pomeriggio e nelle prime ore serali (16-18). A questo aumento di temperatura si associa un miglioramento delle capacità reattive, della FORZA ESPLOSIVA e della FORZA MASSIMA (sport di forza anaerobici) e del MASSIMO CONSUMO DI OSSIGENO (massima capacità aerobica). Se si considera che l’ipertermia corporea migliora la velocità di propagazione degli stimoli nervosi ed aumenta il METABOLISMO facilitando la produzione di energia, si spiega facilmente il miglioramento della prestazione sportiva che essa comporta;
  • Al mattino si registra invece un miglioramento della capacità intellettiva.

Anche le concentrazioni plasmatiche di alcuni ormoni possono influire positivamente o negativamente sulla prestazione sportiva nelle varie fasi della giornata. Il cortisolo è soggetto ad una secrezione basale pressoché costante nelle 24 ore. Il GH (ormone della gioventù) raggiunge la propria acrofase intorno alle ore 24.00 e fa registrare i suoi valori minimi dalle 8 alle 20. Sua maestà TESTOSTERONE ha il suo apice intorno alle 2-3 del mattino, mentre il picco minimo si registra intorno alle ore 18.00. Il TSH, principale ormone che regola le funzioni TIROIDEE, ha un andamento del tutto simile a quello del testosterone.

COME GLI ORMONI INFLUENZANO LA PRESTAZIONE FISICA

A che ora è meglio allenarsi?

Il picco di cortisolo determina una maggiore predisposizione del nostro corpo ad utilizzare gli acidi grassi come SUBSTRATO ENERGETICO. Pertanto, laddove si volesse dimagrire è utile allenarsi al mattino in condizioni di IPOGLICEMIA (digiuno). Qualsiasi assunzione di cibo antecedente la seduta di allenamento mattutina comporta una riduzione dei livelli di cortisolo annullandone i suoi effetti positivi sulla lipolisi. Chi vuole dimagrire, preservando o addirittura aumentando le proprie MASSE MUSCOLARI, deve tener presente che l’IPERCORTISOLISMO mattutino favorisce il catabolismo degli amminoacidi, processo fondamentale per produrre GLUCOSIO e MANTENERE COSTANTE I LIVELLI GLICEMICI. L’ipercortisolismo cronico tra i suoi effetti deleteri favorisce l’accumulo di ADIPE specie nella regione ADDOMINALE, riducendo allo stesso tempo anche le masse muscolari ed innescando un processo catabolico che interessa soprattutto i MUSCOLI degli arti inferiori. Per chi conduce una vita stressante, con abitudini alimentari scorrette, una tale strategia dimagrante è sconsigliata. Il profilo ormonale SERALE favorisce la glicogenosintesi, predisponendo il corpo all’accumulo di glicogeno e di acidi grassi sotto forma di tessuto adiposo; ecco spiegato perché è sconsigliabile assumere un pasto ricco di CARBOIDRATI A CENA. Nelle prime ore notturne si ha invece una predisposizione all’accumulo proteico che favorisce l’anabolismo muscolare; ciò spiega come mai ai bodybuilder venga spesso consigliato di assumere un INTEGRATORE PROTEICO A BASE DI CASEINA (PROTEINE DEL LATTE A LENTO RILASCIO) prima di coricarsi. Gli ormoni anabolici vengono stimolati durante i primi minuti di attività fisica, specialmente se questa viene eseguita ad un ritmo particolarmente elevato, con iperproduzione e conseguente accumulo di acido lattico. Gli ormoni catabolici si attivano sensibilmente dopo 45 minuti di esercizio.

Prenota da noi la tua consulenza gratuita, migliora la tua qualità di vita. Insieme troveremo la soluzione migliore per te. Ci vediamo al prossimo articolo cari amici. E, MI RACCOMANDO, FATE SPORT, SEMPRE!!!

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