Body & Mind Training Center

Please, leave any health issues under this section.

When is the best time of exercise during one day and night ? and why ?please

Dear master Jamshid, thank you for the question. I never thought about a moment in a day to be the best time to exercise before.
I think the best time could be the early morning, because the body is restored by the night's sleep. We are full of energy but we also should pay attention to avoid body accident. I think in the first part of the day it is very important to do a good warm-up and do some soft stretching exercise.
Due to work commitments we are generally accustomed to train in the evening, but I don't think this is a good time to exercise, because we tend to be tired after the day's activity. The muscles are easy to warm up but it could get difficoult to keep control of the movements.
So I could say that maybe the early day is good for energy but we have to pay attention because we tend to be more rigid and risk to damage the tendons, and the evening is worse for energy, better for the muscles elasticity and worse to keep control of the moves on a long lasting training.

I hope to have correctly understood your question. My answer is coming from personal experience and so it is just a personal point of view. Thank you.

Well, i think there is no best time. It depends on the individual. Everybody has different points of time during the day where it´s concentration and produktivity is max.

Hi my dear friends , answering to this question depends to our objectives of exercise and hormonal and physiological changes in the human body !due to variation in Insulin and cortisol secretions during day and night ,human body is more performance in the evening almost between 18h and 23 h because cortisol is high and insulin down , mean while human nerves system is more adapted to hard exercises afternoon because of high activity of sypathetic system and low activity of parasypathetic system .So it is better to do very hard and long exercises for augmentation of perfomance at evening after 18 h .in the end of day we are more nerves and stress-ful so during exercises at evening we can release more tension and we will become more relax and then we will sleep better and at the next morning we feel better because of good quality of our sleep !
Please note if our target is diminution of weight or augmentation of our cardio pulmonary resistance it is better to do the exercises at early morning an empty stomach I mean between 5 h and 7 h .because our body is not completely ready to do extensive exercise and it will use more energy and more calory to do small efforts and we can augment our perfomance in small time and using little effort .because during early morning parasympathetic system is more active than sympathetic system and of cours insulin serection is high and cortisol secretion is down at early morning too ! so we will suffer more at morning and we are less ressisstant too .Some articles says it is better to limite morning exercise to maximum 45 minuts because of risk of damages on tissues . Morning eexercise must be limited to runing and jump rope or walking ! after several time of morning exercise if we feel trembling in our hands or legs it is better to stop this kind of exercises .
The wors time of exercise is between 01h and 05 h because human body is in his wors condition biochemically and physiologocally and concetration is very limited at this time and cortisol secretion is low and human body is exposed to damages very easily. We mustn't forget that choosing a time for exercise depends to our mood and psycological needs and having enough time ! so the best time of doing sports or exercise directly depends to us and our desires ,and it is better to do exercise when really we have enough time and we really want to do it .Don't say oh ! the best time of exercise is past so I'll do later ! no ! remember please that if we do some exercice when we have time ,it is better than nothing ! What we said is the theory concening to physiology of human body , but don't forget that every body is diffrent and special so we are the best person to find our best time of exercise more adapted to our body and mind. thanks to all of you

Cellular Respiration

What is Respiration?
Cellular Respiration is the process that takes place in cells to convert food into energy. This process is also known as internal respiration. In order to release the maximal amount of energy, the molecules of Carbon, Hydrogen, Oxygen and Nitrogen which make up our food are stored as a high energy molecule known as ATP or Adenosine Triphosphate.



What is Respiration?
Cellular Respiration is the process that takes place in cells to convert food into energy. This process is also known as internal respiration. In order to release the maximal amount of energy, the molecules of Carbon, Hydrogen, Oxygen and Nitrogen which make up our food are stored as a high energy molecule known as ATP or Adenosine Triphosphate.

The Products of Respiration

When energy is needed, ATP is broken down using an enzyme (known as ATPase) into ADP (Adenosine Diphosphate). This process breaks the high energy Phosphate (P) bond and so provides energy for use by the body. Here is the equation you may see in text books:

ATP = ADP + P +Energy

The human body is also capable of resynthesising ATP to allow it to continue producing energy. To do this it must use energy to reverse the equation shown above. This is known as an endothermic reaction as it requires energy. The breakdown of ATP is called exothermic as it produces energy. The process of breaking down and resynthesising ATP is efficient at producing energy as less energy is required to resynthesis the ATP than is made to break it down. Here is the Resynthesis equation:

Energy + ADP +P = ATP

What are the Energy Systems?indeed
There are two energy systems used in during the process of respiration. Aerobic Respiration, meaning 'with oxygen' which is used for long-term, steady paced exercise and day-to-day activities and Anaerobic Respiration or 'without oxygen' which produces fast bursts of energy for short, powerful bursts. The Anaerobic system can be divided into two further systems, ATP-PC and Lactic acid. All energy systems work together, but the intensity and type of activity will determine which system is predominant.

•Aerobic system
•Anaerobic system
1.ATP-PC system
2.Lactic Acid System

Aerobic Respiration:

The aerobic system produces the largest amounts of energy, although at the lowest intensity. At the start of exercise the body cannot deliver oxygen to the muscles fast enough to initiate the complex chemical reactions which occur during aerobic metabolism. Therefore the body relies on anaerobic processes for the first couple of minutes.

The aerobic system can be broken down into three sections:

•Glycolysis
•Kreb's Cycle
•Electron Transport Chain (ETC)
Aerobic Glycolysis

Glycolysis is the breakdown of Carbohydrates (in the form of Glucose or Glycogen) into Pyruvic acid and resulting in the production of two ATP molecules. A total of 10 chemical reactions are required to convert Carbohydrates into Pyruvic acid which take place in the muscle Sarcoplasm. Gylcosis can take place without the presence of Oxygen in the cells however on finishing Glycosis the cell decides which process to carry out. If Oxygen is present then the cell will perform Oxygen Respiration (aerobic respiration) and continue on to Kreb's Cycle.

Kreb's Cycle

Sometimes also known as the Citric acid cycle, or the Tricarboxylic acid cycle, this is the second phase in the process of aerobic metabolism. The Pyruvic acid produced during Glycolysis enters the mitochondria and is immediately converted to Acetyl Conzyme A which combines with Oxaloacetic acid to form a 6 carbon compound, known as Citric acid.

Further chemical reactions occur to wield enough energy to resynthesise 2 ATP molecules. Bi-products of these reactions include Carbon Dioxide (CO2), which is exhaled by the lungs and Hydrogen (H) which is transported to the site of the Electron Transport Chain by carrier molecules NAD+ and FAD. The process is termed a cycle due to the starting product of Oxaloacetic acid is also the end product, ready to start the process over again.


The aerobic system produces the largest amounts of energy, although at the lowest intensity. At the start of exercise the body cannot deliver oxygen to the muscles fast enough to initiate the complex chemical reactions which occur during aerobic metabolism. Therefore the body relies on anaerobic processes for the first couple of minutes.

The aerobic system can be broken down into three sections:

•Glycolysis
•Kreb's Cycle
•Electron Transport Chain (ETC)
Aerobic Glycolysis

Glycolysis is the breakdown of Carbohydrates (in the form of Glucose or Glycogen) into Pyruvic acid and resulting in the production of two ATP molecules. A total of 10 chemical reactions are required to convert Carbohydrates into Pyruvic acid which take place in the muscle Sarcoplasm. Gylcosis can take place without the presence of Oxygen in the cells however on finishing Glycosis the cell decides which process to carry out. If Oxygen is present then the cell will perform Oxygen Respiration (aerobic respiration) and continue on to Kreb's Cycle.

Kreb's Cycle

Sometimes also known as the Citric acid cycle, or the Tricarboxylic acid cycle, this is the second phase in the process of aerobic metabolism. The Pyruvic acid produced during Glycolysis enters the mitochondria and is immediately converted to Acetyl Conzyme A which combines with Oxaloacetic acid to form a 6 carbon compound, known as Citric acid.

Further chemical reactions occur to wield enough energy to resynthesise 2 ATP molecules. Bi-products of these reactions include Carbon Dioxide (CO2), which is exhaled by the lungs and Hydrogen (H) which is transported to the site of the Electron Transport Chain by carrier molecules NAD+ and FAD. The process is termed a cycle due to the starting product of Oxaloacetic acid is also the end product, ready to start the process over again.

Electron Transport Chain

The hydrogen mentioned above is transported into the inner membranes of the Mitochondria where it is split into a proton (H+) and an electron (H-). The electrons are then subject to a series of redox reactions which release a large amount of energy in order to resynthesise ATP.

The protons also create energy by moving back through the inner membrane of the Mitochondria because of the redox reactions. This causes an imbalance of H+ and so they return through the membrane, producing energy. A final exothermic reaction is the combination of hydrogen with oxygen, to form water. The total ATP production during all of the reactions of the electron transport chain is 34, meaning it is by far the highest producing phase of aerobic metabolism.

Aerobic Respiration Equation:
Glucose + Oxygen = Carbon Dioxide + Water + Energy

C6H12O6 + 6O2 = 6CO2 + 6H2O + Energy



Anaerobic Respiration:


The anaerobic energy system provides energy in the absense of Oxygen. This is used in the first few minutes of all exercise, before there is suffiecient oxygen available at the muscles for aerobic metabolism. It is also used for fast, powerful bursts of energy, for which the aerobic system is insufficient. There are two systems within Anaerobic metabolism, which are the ATP-PC system and the lactic acid system.

ATP-PC System

ATP as already discussed is a high energy molecule which is broken down to form ADP and release energy. PC or Phosphocreatine is another high energy molecule, found in the Sarcoplasm of muscle fibres. The breakdown of ATP and so increase in volume of ADP triggers an enzyme known as Creatine Kinase to initiate the breakdown of PC into Phosphate and Creatine. Being an exothermic reaction, this provides the energy required to resynthesise ATP at a fast rate.

We only have 120g of Creatine within our bodies and so this repeated breaking down of PC in order to produce energy to resynthesise ATP is temporary and can only last a maximum of 10 seconds. Therefore the ATP-PC system is used mainly for bursts of speed.

Lactic Acid System

Sometimes also known as Anaerobic Glycolysis due to the initial process being the same as aerobic glycolysis (as mentioned above), only without oxygen. So, as before 10 chemical reactions occur within the Sarcoplasm which turn Carbohydrate into Pyruvic acid and 2 molecules of ATP. The difference now being the lack of oxygen meaning the carrier molecule NAD+ cannot offload the Hydrogen (H+) by-product of glycolysis causing a build up in the cell.

To try to prevent an increase in acidity the pyruvic acid accepts the H+, forming Lactic acid. If oxygen was present the H+ would be transported to the Mitochondria for use in the Kreb's cycle. Lactic acid is thought to interefere with muscle contraction due to disrupting the binding of Calcium to Troponin. Acidity also stimulates free nerve endings within the muscle, causing pain. Due to lactic acid production, this energy system can only be predominant for up to 2 minutes.

Following anaerobic exercise, despite the metabolic process used not requiring oxygen, your body will be in Oxygen Debt and so your respiration rate will be very high.

Anaerobic Respiration Equation:

Glucose = Ethanol + Carbon Dioxide + Energy

C6H12O6 = 2C2H5OH + 2CO2 + Energy