Home » Fitness by Alessandro Bracceschi: 7. Part: Biological Humann Clock

Fitness by Alessandro Bracceschi: 7. Part: Biological Humann Clock

by WoV
author: Alessandro Bracceschi

Our body has a daily system inside called “Biological Human Clock” that maintains the synchronization between our body parameters (hormone secretion, body temperature, blood pressure, sleep cycle, cells regeneration..) and the natural cycle of day and night (light and dark) by natural stimulation (like sun light, ambient temperature…) as well as social stimulation (for example, lunch or dinner at the same time, training intensity).


Human clock

The knowledge of these variations (circadian rhythm) in athletes body can make more sense in our training programs  to better manage timing and intensity of fitness work-out as well as ball training.

Particularly trainers have to consider daily blood concentration of some hormones like CORTISOLO, TESTOSTERONE and GH that fallow sinusoidal trend:


  • rising phase
  • rising peak
  • decreasing phase
  • low peak

CORTISOLO is the hormone of stress (increases with stress like training) and produces physiological effects like glucose production from fat and protein, saves glucose for the brain and acts as anti-inflammatory agent

It has negative effects like protein catabolism converting amino acids into carbohydrates (muscles decreasing especially for fast twitch fibers, which is very important to us) and inhibition of protein synthesis (difficulty of muscles growth). It’s important to know that after a long fasting the level of this hormone increases.  If an athlete skips the breakfast or eats a lot but only one or two times a day that will cause high levels of C., if he eats 5 times a day and starts with a good breakfast with slow carbohydrates, it will decrease C. level and protect him from it’s negative effects on muscles.

TESTOSTERONE is a male hormone produced from testis cells that travel for the main part full of proteins and partly contains blood that is ready to be used by muscle cells.

It develops male sexual characteristics, muscle mass and protects men from osteoporosis risk.

Level of T. increases during the exercise and stays high for an hour after training. He has two rising peaks: between 6 and 7 in the morning and around 17:30 in the afternoon. Numerous studies have demonstrated that short and high intense work-outs create an increase of general blood level (which is full of protein and free formula).

GH (Growth Hormone) is a peptide hormone with 3 secretional peaks (2 at the beginning of the night and one in the early morning time. It promotes cells growth and function, protein production and controls bones, muscles, connective tissue and enhances all the other tissue. It also promotes liquid oxidation instead of the carbohydrates as energy for our bodies and because of that it increases sugar blood.

Lactate work-out, hypoglycemic diet together with protein meals increases its production.

Stay tuned for the part 2…



ALESSANDRO BRACCESCHI (Fano, Italy 16/07/1980) 
– Degree in accounting (I.T.C Battisti, Fano 1998)
– Degree in Physical Education (with emphasis on Prevention/Rehabilitation)University of Urbino, Italy 2003


  • 2006-2007 Player and Athletic Trainer    “Nuncas Piu Volley Chieri”
  • 2006-2007     Athletic Trainer “Pallavolo Torino”          Men’s Division C, Italy
  • 2007-2008      Athletic Trainer                “Santeramo Sport”         Women’s Division A1, Italy
  • 2007-2011      Athletic Trainer                 Bulgarian Women’s National and Junior National Teams
  • 2008-present  Athletic Trainer                 “Vakifbank Gunes Sigorta” Women’s League 1, Turkey Champion’s League

Related Articles

Leave a Comment

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.