People know a lot about light: blue light from phones interferes with sleep; sunlight lifts the mood; better lamps can improve productivity. But recently, fitness studios have made a rather bold claim: the right light, whether natural or artificial, can even increase the effect of training.
Well, ask the experts, however, and they will tell you: scientific evidence is not conclusive. What is the best way to study, in the light or in the dark? “We have no answer,” says Walter R. Thompson, professor at Georgia State University, USA.
What we do know for sure is that: “Light is a very, very powerful signal to the brain,” says Phyllis See, MD. The answer should be something like this: "We live in a cycle of light / dark, which affects the circadian rhythm that regulates our performance."
Most of the facts about fitness boil down to personal observation - for some it is better to exercise at 5:00 in the morning in complete darkness, says Thompson. Others swear that they study only at lunchtime and do not imagine classes in the dark at all.
But you also need to know that when you are most focused, your muscle strength is at its highest, which can help you achieve the greatest performance, says See. In larks, this occurs in the afternoon when there is plenty of bright and natural light. But does muscle strength increase with light intensity? Not necessarily, says Zee, but definitely, bright light at any time of the day can make you more focused, more energetic and motivated. All of these can improve performance, either motor or mental.
You will be faster in bright light
With a lot of bright light, you will probably run faster, says Zee. Most natural blue light occurs at noon. But in addition to the physical effect, light also has a mood effect, which, as the professor notes, can either soothe or, on the contrary, energize.
You will stay sleepy in the light of muted shades
Dimmed light in the long, red / orange range does not provide a high level of alertness. In the afternoon, when twilight begins, you see more light in the orange / red range. This type of lighting is suitable for meditation or soothing yoga, but is not intended to be arousing. Red light has the least effect on your body clock and has little or no suppression of the sleep hormone, melatonin.
Working by the window improves your sleep.
Through research, it has been found that people who work in offices with more windows generally have better sleep and overall health. It was also found that these people were more physically active, says Dr. Zee.
Morning light improves your metabolism
Another study by Professor See found that people who received more morning light had lower body index scores than those who received sunlight later in the day. Blue light activates metabolism, says Professor See. And in the morning it can even suppress appetite.
