Optimal time for training. What time for home exercise is best for weight loss - a detailed study by the hour
As the old saying goes: “There is a time for everything.” It’s the same in sports: there is both the best time to train is it is also the most effective for obtaining results - both neutral and worst time for training, when performance decreases, and the effect of training also decreases accordingly. Today in this article we will look at best time to train; we'll find out when is the best time to train V gym , A When is it preferable to do aerobics for weight loss?
Depending on what goals you are pursuing: losing weight, gaining weight muscle mass, keeping the body in good shape, training the cardiovascular system, etc., depends on V what is the best time to train, and what types of fitness to give preference to. In order not to get confused in time, let's first listen to what various "smart" minds and scientists from around the world think about this. What's the best time to train? They also highlight, most importantly, what guides their choice.
Scientific research on the best time to exercise
Research from the University of Washington, USA
Scientists from the University of Washington, who conducted numerous studies to identify the best time period for playing sports, announced the following results:
“The best time to workout depends on your body type.
If a person is an endomorph and has a slow metabolism (often prone to gaining excess weight), then the morning hours for playing sports (from 7 to 10) are better suited for him, when the body’s reserves of glycogen and glucose are depleted, and it has to feed on the energy of fat oxidation.
If a person is an ectomorph, that is, genetically predisposed to thinness and has a fast metabolism, then for him best time to workout This is the evening time (from 16 to 19), when the body has a lot of strength and energy, which it will need during training.
If a person is a representative of the golden mean and is a mesomorph, that is, he has a normal metabolism without a tendency to be thin or fat, then training in the evening, as well as in the daytime or morning, is suitable for him. It all depends on the general well-being of the body and the desire to exercise physical exercise».
According to the results this study best time to workout depends on what body type you have. But there are other opinions on this issue. To complete the picture, let's find out them too.
Research by scientists from the Williamsburg Department of Kinesiology
Scientists conducted a series of experiments where they took 4 time periods during the day: 8 am, 12, 16 pm and 20 pm. Several subjects at a certain time (these were men who had not previously been involved in sports, but for girls in this case the mechanism will be similar) performed some strength exercises with weights. And the following was revealed:
Maximum effectiveness of strength exercises was achieved in the evening. This is due to the fact that the work and contraction of fast muscle fibers, which are involved in resistance training or high-intensity training, occurs much better in the evening, when body temperature is higher, than in the morning or afternoon.
Also, during this study, another important reason Togo, when is the best time to train. And this reason lies in the level of hormones such as cortisol and testosterone.
Testosterone is responsible for building muscle mass, and cortisol is responsible for its destruction. In other words, testosterone is an anabolic growth hormone, and cortisol is a catabolic destruction hormone.
At rest, testosterone levels (in both men and women) are higher in the 1st half of the day, but if we're talking about about training in the gym, then its level is much higher after an evening workout than if you work out with weights in the morning. Therefore, if you girls have a goal muscle building , That best time to workout in the evening from 16-00 to 19-00, when the level of testosterone after training is higher, and cortisol, on the contrary, is lower.
15:00-16:30 – aerobic training
From 15:00 the girls’ body temperature begins to rise, and at 16:30 it reaches its peak value, therefore, at this time it is best to give preference to active types of fitness: dancing, aerobics, running, cycling, etc., they will have a beneficial effect on the fat burning process, and will also strengthen the cardiovascular and respiratory systems.
17:00-18:00 – strength and high-intensity training
This best time to workout with weights, so going to the gym or attending any strength classes, as well as high-intensity or interval training classes that require a lot of endurance and strength, will only benefit you. In the second half of the day, body temperature and testosterone levels increase compared to the first, and cortisol levels, on the contrary, decrease. All this together has a good effect on the surge of strength and has a positive effect on your productivity from the workout.
After 19:00 – Mind training& Body
After 7 o'clock in the evening, the girls' body temperature begins to decrease again and best time to workout Mind&Body direction, which includes different kinds yoga, Pilates, tai chi, port de bras, stretching, bodyflex, etc. These types of training are healthy and calming in nature, they also help strengthen the deepest layers of muscles, form beautiful and correct posture, develop flexibility and endurance, and have a positive effect on psycho-emotional background of women.
Now you know, what time of day is best to exercise one or another type of active activity, and in order to systematize your knowledge, I provide you with a small table that will help you choose the time and type of training if you want to follow the indicators of your body.
But there is no need to get upset and give up on training if for some reason you cannot engage in your favorite form of fitness at the recommended time.
If you want to run, but it’s difficult for you to get up early in the morning, then you don’t need to force your body, such training will not be of any benefit. If you prefer to work out in the gym, but you can’t do it in the evening, you don’t need to get depressed. The main thing is to listen to your own body, and if your energy is enough for exercise strength training in the morning, then please, no one forbids you to train in the morning.
A person is designed in such a way that he can get used to everything and adapt to the conditions that are convenient for him. Therefore, if you have the opportunity to engage in the type of physical activity that is most suitable for this at the recommended time, then this is great: you naturally help your body achieve faster desired result. If you don’t have such an opportunity, then don’t worry, best time to workout your body will choose itself, the main thing is to listen to it carefully and help it find this time.
So, today we looked at the issue in detail, when is the best time to train? and together we determined best time to workout. Now you just have to decide what time is convenient for you personally and does it coincide with the recommended types of fitness? Send your answers in the comments.
Your coach, Janelia Skripnik, was with you!
What days do you think people most often visit gyms and fitness clubs? Monday, Wednesday and Friday are the correct answer to this question. Maybe you also know the right time? Yes, yes, from six to eight o'clock in the evening. According to statistics, it is at this time that about 65-70% of athletes come to training. This is not surprising, because the working day is ending, which means you can own body work out. Why does the peak occur on odd days? Here, everyone has their own options: some need to get themselves in order after a hectic weekend, while others want to complement their ruined Monday with a grueling workout in the gym.
But seriously speaking, most people have simply become accustomed to the original schedule of classes and no one is going to change anything radically. Is it necessary? Let's figure it out now.
So, sports have already moved from the category of a thoughtless “rocking chair” and now invariably keep pace with the development of science. Researchers are constantly conducting various experiments so that athletes can improve their results and achieve the goal of “faster, higher, stronger.” Somehow they received an excellent proposal to find out whether there was a best time for training, and they actively began to find out. So let's take a look at what they found out.
Important: in the following note we will talk about various studies that provide data on what time is considered the best for more effective transformation of the body and building sculpted muscles. Let's look at each in order.
Experiments number 1 from the Department of Kinesiology (in Williamsburg, USA)
The essence of the experiment: Researchers recruited 100 trained men in good health to perform a variety of strength exercises daily. Moreover, the strength test was carried out in different time:
- At 8 cheers;
- At 12 noon;
- At 4 o'clock in the afternoon;
- At 8 pm.
results: the most high performance muscle performance was achieved in the evening (when fast movements were made). This is explained by the fact that the process of activation of muscle fibers, which contract rapidly, occurs at a time when body temperature is higher. Which also happens in the evening.
Another important detail that the researchers paid attention to was the different levels of hormones throughout the day (cortisol and testosterone). Testosterone actively takes part in building muscle mass, and cortisol, on the contrary, actively destroys it and promotes intensive fat deposition. Studies have shown that the amount of testosterone in the blood is higher in the morning, but after training it becomes significantly higher. But cortisol in the body is least in the evening (the lowest level is at 7 pm).
Conclusion: The ideal balance for training is high levels of testosterone in the blood compared to low amounts of cortisol. This allows you to build muscle and burn fat more effectively. And this time period occurs in the evening.
Important: Despite the research, do not forget that each body is individual and has its own characteristics of wakefulness and rest at different times of the day. It is due to the chronotype (features of the body’s functioning during the day) that indicators of the activity of physical functions are formed (for example, hormone levels, cognitive functions, body temperature, etc.). Chronotype is an explanation of why some people easily wake up early morning and feel just fine, while others crawl out of bed and take a heavy dose of coffee before coming to normal condition.
Final conclusion: as scientific research shows, it is better to exercise in the gym in the evening, but everyone must decide for themselves individually how best and most conveniently to exercise in accordance with their condition and chronotype.
Experiment number 2 from the University of Washington (in the USA)
If you want to know the best time for the most effective workouts, the first thing to determine is your body type.
For endomorphs, whose metabolic process is slow, the ideal time for training is the first half of the day (12 noon). At this time, the body uses existing fat deposits for energy. Ectomorphs with thin bones are best suited for evening workouts, when the body has sufficient caloric reserves for effective training. Mesomorphs can choose both morning and evening workouts. You need to pay more attention to how you feel after classes. In the morning, for example, you may have a lot of energy or, on the contrary, very little energy, so it’s better to focus on your own feelings.
What is the best way to train when you need to build muscle and remove excess fat?
The first thing to do is to include cardiovascular training in your workouts and do them regularly at the same time. Moreover, the break between physical exercise approaches should be no less than 6-8 hours. This requirement is explained very simply - in the process of training with weights, the body's reserves are depleted, and if you add cardio training to this, the body begins to use muscle tissue as fuel, that is, the so-called process of muscle burning occurs.
For example, if your work schedule allows you to go to the gym only in the evenings, then cardio exercises should be performed in the mornings.
Experiment number 3 from Sportsmedicine magazine
Human life is subject to so-called circadian rhythms (cycles of wakefulness and sleep). It is through them that body temperature, metabolism, blood pressure and other physiological indicators. These rhythms operate 24 hours a day, but they can be changed based on signals environment. One of these signals is the time of day.
Most rhythms are considered innate, but some can be changed by a person himself, for example, by setting a certain time for training, eating, or getting up in the morning with an alarm clock. That is, the body’s ability to train more effectively will adapt to the time allotted for training. For example, if you constantly worked out in the evenings, and then suddenly decided to switch to morning workouts, then at first the classes will be very sluggish. But don’t worry, circadian rhythms are very flexible and can be adjusted to suit your needs, and this will take no more than one or two months.
So, based on various scientific research and experiments, the following conclusions were drawn:
- The best time to train (when human body reaches its most high temperature) - 4-5 hours after lunch;
- At 12 noon, strength indicators increase by 5%;
- The most top scores anaerobic productivity (increase by 5%) are observed in the evening;
- The body's endurance, including anaerobic, is much higher in the afternoon;
- The likelihood of getting injured in the gym in the morning is 20% higher than in the evening;
- Physical activity improves sleep quality (if done 2-3 hours before bedtime).
Now that the research part has come to an end, it’s time to move on to the practical component. Now we will analyze the day in detail and decide what time is best to be active.
Number 1. Hello sun, at 5 am
In the morning, body temperature is very low, especially in girls. And this only means that the most optimal type of exercise for this time is yoga. It helps to relax your joints and makes further training easier, creating the necessary body mood.
Number 2: 7am is the time for cardio.
Early cardio loads will set the background for everything next day, making it more efficient. After waking up (but still without breakfast), the human body contains a minimal amount of glycogen in the muscles and liver, as well as blood sugar. This is the ideal backdrop for quickly and efficiently resetting overweight. This opinion is confirmed by studies that have proven that fat burning in this state is 300% more effective. It is also important that intense cardio exercise (about 35-40 minutes) improves metabolic processes, which makes it possible to actively burn fat deposits for several hours afterwards.
Number 3. Take up outdoor running or endurance exercise at 3 pm
A long and leisurely jog after lunch (about 1 hour) will allow the heart muscle to pump blood more efficiently, the joints will become more flexible, and the body temperature will rise.
Number 4. Let's ride a bike at 16.30
Excess calories will go away several times faster if you sit behind the wheel of a bicycle. As studies show, at 16.40 body temperature (especially in women) rises to its maximum, muscles become more flexible, and blood viscosity noticeably decreases.
Number 5: It's time for weight training at 5 p.m.
Body temperature during this period of time becomes the highest, which allows you to increase the effectiveness of training (there is less cortisol in the blood, and more testosterone). Also at 5 pm, the human body adjusts to a new energy cycle, and the body receives an additional powerful surge of energy.
Number 6. Shall we swim at 7 pm?
If you want the maximum effect from swimming, then the most effective time for this is between 6 and 8 pm. Reflexes at this time are the best, and the muscles are as flexible as possible.
Number 7: Team play time at 8 p.m.
After work and even rest, the best time comes for team sports. At 8 pm and later it is best to do:
- Dancing;
- Football;
- Volleyball.
After such loads, reaction, flexibility and speed improve, and they will also give energy and positive emotions for the rest of the day.
With this we come to the end of this part and deal with independent determination of time.
We determine for ourselves the ideal time for training.
As a summary of all of the above, I offer several specific recommendations in order to determine your best time to play sports. So, let's begin.
First. Ideal time = whatever is most convenient for you
Each of us depends on some of our own specific circumstances. Study, work, holidays, family, etc. do not always provide the opportunity to fit into the best window for training. Of course, it’s good that you know about the ideal time for studying from a scientific point of view (at 7 pm), but if you physically can’t get to that exact time, don’t worry. And yes, you don’t need to rush to the gym immediately after work, snacking on the road without knowing what. This will not improve your health, but quite the contrary. Remember that after the main activity you need to rest for at least 30 minutes, and eat 1 hour before going to the gym.
Bottom line: adjust your schedule to fit your schedule, and don't stress yourself out trying to hit the scientifically perfect time.
Second. Ideal time = systematic training
If you have determined for yourself the days of the week and the time at which you actively work out in the gym, the body will get used to it over time and show greater efficiency during these periods. It is much better for results to be consistent and systematic than to constantly search for that perfect time to train.
Third. Perfect timing = rely on your knowledge
About 70% of people cannot be categorically classified as either larks or owls. That is, it turns out that this majority is indifferent in relation to their circadian rhythms. And in order to determine for yourself the best time to play sports, you need to use the data shown in the table below (see figure).
Fourth. Floating chart - no big deal
There are also people who do not work according to a fixed schedule, for example, from 9 to 6. For such cases, it doesn’t hurt to have your own schedule at least a week in advance and fit training days into it. If today, for example, you are sure that you won’t be able to get to the gym, you can train at home or wherever you are now. For such people, there is no need to purchase a gym membership, which includes visiting schedules. It would be much better to pay a one-time fee or even walk around as a hare. Those who work at night are advised to test their body to determine the time when the body most readily “responds” to stress.
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When is it better to exercise – in the morning or in the evening? Neither trainers nor medical luminaries have a definite answer. Let's try...
Practice shows that people most actively insist on benefits morning exercises those who have no problem waking up early. There are 20–25% of such larks. But 30–40% of people are night owls, and they prefer going to the gym in the evening. The rest are just lucky - they don’t care when to get up.
Morning: “for”
- Decreased appetite throughout the day
Scientists from the UK compared data from surveys conducted among runners. It turned out that those who ran in the morning felt less hungry during the day than fans of evening jogging. Scientists have suggested that morning exercise suppresses the release of hormones responsible for appetite. This means that for those who tend to overeat, after a morning workout it will be easier to cope with the habit of chewing something all the time. - It's easier to burn fat in the morning
During physical activity, carbohydrates are first consumed and only after twenty minutes of movement the muscles receive energy from fat. That is why long workouts, no shorter than 40 minutes, have always been recommended for weight loss. However, recent research from the American College of Sports Medicine shows that just 20-30 minutes of exercise in the first half of the day is enough. In terms of fat burning effect, this will be identical to 40 minutes after lunch. The reason is that until 17 o'clock in the afternoon our metabolism is set to consume energy, including fat. And after 17 hours the intensity of metabolic processes fades away, hormonal and other systems are already focused on replenishing reserves. Therefore, in the morning, stubborn fat deposits are more easily consumed. - Lower risk of injury
After a morning workout, fatigue goes away faster and muscles recover better, according to a new study from the University of Toronto. Doctors observed 3,000 people who were passionate about fitness and found that after morning training, the pulse returned to normal on average 20% faster than after evening training. In addition, a blood test showed that with the same intensity of training, microtrauma to muscle fibers and associated blood changes in the morning occur less frequently.
Morning: "against"
- You won't have time to have breakfast
Exercising in the morning on an empty stomach is ineffective and can lead to fainting. Without breakfast, you only have enough energy for light exercise. So what, get up two hours earlier, eat and wait an hour for breakfast to digest? This won't suit anyone. True, you can drink sweet tea with a piece of chocolate, coffee with sugar, juice, eat a banana, a handful of raisins or dried apricots. These products will be absorbed while you are getting dressed. - Thick blood
You did not drink for at least 8 hours while you slept; during this time, some water was excreted in your urine and, possibly, in your sweat. Once the fluid is gone, it means the blood has become thicker; increasing its circulation in such an “undiluted” form means overloading the heart and veins. Therefore, before training, be sure to drink 1-2 glasses of liquid and wait 5-10 minutes for the moisture to be absorbed. - In the morning the body is still asleep
After sleep, blood circulation throughout the body is slow, the lungs are narrowed, nervous system inhibited. Therefore, it is necessary to start charging with a warm-up, gradually increasing the load. Beginners are not recommended to give themselves serious exercise such as running or strength exercises in the morning; it is better to take a walk, ride a bike, or swim.
Evening: “for”
As you know, in the evening the metabolism slows down, which is why a chocolate bar eaten for breakfast will have almost no effect on your figure, but a cake at dinner immediately shows up in the waist area. Moderate physical activity – good way speed up metabolism. However, the load must be moderate, no records!
We know that burning calories doesn't stop when you finish your workout! By inertia, the muscles continue to consume energy for recovery for at least another 12 hours. Now imagine that after your workout you ate a light dinner and went to bed. There is no more food, new energy is not coming in, which means the body will be forced to turn to stored fat. And so on until the morning. And in the morning, metabolism also has no time for reserves, which means weight loss is inevitable!
Evening: “against”
- Tiredness after work
Not everyone can force themselves to do exercises after work or drag themselves to the pool. Some people don’t have enough motivation to break the usual pattern and do something active in the evening, while others are really too tired physically. - I really want to eat after a workout
Experts from the Swedish School of Sports and Health Sciences believe that this is an indicator of the wrong training. It was clearly either too intense or too long. Replace running with a walk, aerobics with an exercise bike. Shorten the session from an hour to 40 or 30 minutes. - It's hard to sleep
The reason is too intense training and increased tone.
So, let's summarize. Both morning and evening have their pros and cons. So start from own preferences, as well as from the work schedule. Moving when you feel comfortable is much healthier than not moving at all. And the negative effects can be easily negated by using the advice we have given.
What is the best time to train in the gym? This is one of the most frequently asked questions. While some people lace up their sneakers at the crack of dawn and head out to work out, others can't drag themselves out of bed until midday.
Opinions also vary among experts. Some say it is better to do it in the morning, while others say it is better in the evening. Everyone is trying to make their own arguments. But what does science say about this? Let's try to figure out what is the best time to work out in the gym? Morning, afternoon or evening?
BIOLOGICAL RHYTHMS
The circadian rhythm is regulated by the Earth's 24-hour rotation pattern. This affectsbody functions playing important role in his readiness for physical activity: blood pressure, temperature, hormone levels, metabolism and heart rate. These fluctuations in the intensity of various biological processes in relation to human sleep-wake cycles are called circadian rhythms.
Our body's circadian rhythm determines whether we are a night owl or a lark. Therefore, our chronotype plays a big role in deciding when to train. It is easier for owls to exercise in the evening, while early birds do it in the morning. If you have this clear preference, then it's pretty easy to decide which schedule is right for you. What's interesting though is the scientifically proven fact that no matter what time we think is best, almost all of us are physically stronger and more resilient at the end of the day.
Scientists have discovered that although circadian rhythms are innate, we can change them based on our behavior. For example, using an alarm clock, meal planning and workouts. Research shows that our ability to maintain high-intensity training will adapt to the timing of the training. People who constantly train in the morning have trained their bodies to work at this time of day. And when they switch to evening exercise, they don't feel as strong. So if circumstances don't allow you to exercise at your preferred time, there's no reason to be upset. You can change your rhythms and your body can adapt to the new workout time. However, to reset internal clock, it may take about a month.
BENEFITS OF TRAINING IN THE EVENING
Body temperature is an important factor in conductingquality training. A cold body means stiff muscles that prevent you from performing at your best, and they are also susceptible to strains. Increased body temperature makes muscles more elastic. It usually increases during the day, reaching a peak in the evening. In the afternoon, on top of everything else, reaction time and speed are better. Heart rate and blood pressure are low. All this improves productivity and reduces the likelihood of injury.
This is confirmed by scientific data. For example, a study published in 1998 in the journal Medicine and Science in Sports and Exercise examined the effect of time of day on muscle performance in a group of young, untrained men. Each of them performed a series of endurance exercises at 08:00, 12:00, 16:00 and 20:00. Productivity was morehigh in the evening.
And in a study published in 2009 in The Journal of Strength and Conditioning Research, a group of young men showed greater gains in both muscle (3.5% compared to 2.7% in the morning group) and strength over 10 weeks. classes in the evening (from 17:00 to 19:00).
BENEFITS OF TRAINING IN THE MORNING
Research shows. That the optimal time for training is in the evening. But if you have problems with planning and consistency in your training regime, then it is better to choose the morning. In the afternoon and evening, training often conflicts with other responsibilities and activities. Plus, a full day of stressful work can take a serious toll on your willpower.
Morning workouts can also be good option to improve sleep quality. If you have problems sleeping, read the article ““. Because exercise increases heart rate and body temperature, exercising too late can disrupt sleep, while a 2014 study published in the journal Vascular Health And Risk Management found that physical exercise at 7 a.m. (compared to 1 p.m. or 7 p.m.) can help you sleep more soundly at night.
And in an experiment published in 2011 in The Journal of Strength And Conditioning Research, levels of blood pressure and sleep in people aged 40 to 60 years. Each participant performed moderate walking on a treadmill at 7:00 a.m., 1:00 p.m., and 7:00 p.m. for 30 minutes three times a week. The researchers found that all participants who exercised at 7 a.m. showed a 10% reduction in overall blood pressure and a 25% reduction in nighttime blood pressure.
Morning cardio - one of the first assistants in burning fat. A 2013 study published in The British Journal Of Nutrition reports that people are able to burn up to 20% more fat by exercising on an empty stomach, which is much easier to do in the morning than in the evening. This once again confirms the popularity of fasted cardio. So if you're a morning person or prefer to work out in the morning for some other reason, go ahead and hit the gym, just make sure your muscles are warmed up.
BENEFITS OF DAY TRAINING
A great way to take a break from mental work in the middle of the workday is if there is a gym near your work. Workouts in daytime good because you have already woken up, but have not yet had time to get tired mentally and physically. Also, this training option is suitable for those who work late or are too tired after work.
Hormonal levels are also important in determining the optimal time to exercise. Hormones such as testosterone and cortisol change throughout the day. Testosterone peaks in the morning and falls at the end of the day. But despite the fact that the level of this hormone reaches its lowest point in the evening, its level after training is higher in the evening than in the first half of the day. In addition, the stress hormone cortisol, which plays a large role in fat storage and muscle burning, peaks in the morning and decreases throughout the day.
In other words, the testosterone-cortisol ratio (when testosterone is highest relative to cortisol) is better in the early evening than in the early afternoon.
Since testosterone has great value for muscle growth and strength, in theory this makes the evening a less “catabolic” time to exercise. But this is just in theory, because short-term changes in hormone levels don't really mean much. Our body is very highly adaptive, and everything is very individual. Moreover, in addition to this, there are many much more important factors that influence the final result.
Results
To determine the best time to work out at the gym, you don't have to be an expert on circadian rhythms. Just try training in the morning, afternoon or evening and choose what suits you! The most important thing, according to experts, is choosing the time of day when it is easiest for you to stick to the regime.
Greetings to everyone, dear friends. Today I will give you precise answers to the questions that concern you, namely: what time is the best time to exercise, how to determine the most optimal time. You will also receive valuable recommendations regarding classes at different times. Begin?
Before we start looking at specific times of the day, I want to immediately note that any type of training (morning, afternoon or evening, it doesn’t matter) has its positive and negative aspects. It’s up to you to decide which option to choose, but I don’t advise you to rush; it’s better to outline for yourself all the pros and cons.
Larks, owls and pigeons
So, you've probably heard that people are larks or night owls. I’ll tell you more, there are also pigeons. Who are pigeons? Oh, these are, in my opinion, universal people in terms of choosing training times.
Larks by nature get up early and go to bed early too. Owls... I think everything is clear here, it’s not for me to explain to you that these are nocturnal birds. And pigeons... The activity of a pigeon depends on its habits: if it goes to bed early for a long time, then it will not have problems getting up early. A similar picture emerges with wakefulness at night.
You might argue that both the lark and the owl can also become accustomed to certain conditions: the lark may stay up late, while the owl may wake up early. Yes, I completely agree with you - it is possible, but still it will be easier for the pigeon, and a formed conditioned reflex(not sleeping at night or waking up early) will be more stable, that is, you don’t have to constantly fight with it and reinforce it. It was formed and that's it.
But that’s not what I started writing about. I was simply pointing out that when choosing a time to study, you need to start from your “nature” - you need to pay attention to this first of all. Monitor yourself for a week and note at what time you feel a surge of strength. If you want to exercise in the evening, then the choice of training time is obvious.
Let's take a more specific look at classes at different times of the day.
Classes in the morning
What makes morning classes stand out? First of all, the body absorbs the most in the morning. This time is great for gaining weight and losing weight. Both cases are different.
When losing weight, you need to not eat at all - this will allow the body to feed on fat deposits.
During weight gain, on the contrary, you need to eat very little to avoid heaviness in the stomach during exercise, and immediately within 30 minutes after training you need to take it, and only then have a full meal. This will provoke the body to diligently absorb proteins and the elements it needs.
The disadvantages of exercising in the morning are that for the first month and a half it may be difficult for you to get used to this regimen. This, in turn, is a great stress for the body, which can affect the well-being and vital energy of an unprepared person.
But rest assured, once you get used to it, you won’t have any problems, you won’t have problems getting up, and your health will improve significantly. Just imagine, you are not just doing it, but you are fully engaged.
Daytime classes
Daytime activities are good because the body has already woken up, “warmed up”, and the brain is already working “to its fullest.” More the positive side daytime activities is the fact that after training the body and body systems have time to gradually return to normal without sudden jumps.
The model is something like this: activity – slowing down – calming down – normal state. But not like this: activity is a normal state. The absence of a slowing down and calming down phase also negatively affects the body. I will talk about this below.
Evening classes
Evening classes, as mentioned above, have one, but strong drawback - the absence of a calming phase. You cannot subject your body to such stress, forcing it to rapidly move into completely opposite states. This is similar to the case with water. If you create conditions such that water immediately turns from a solid (ice) state into steam, then the structure of the water will be disrupted.
But if you feel that a surge of strength occurs in the evening, and you want to exercise, then I can only advise this: do not immediately start resting, much less sleep.
Classes at any free time
I can say with confidence that this way of practicing is the worst. It does not allow the body to get used to any regime or adjust to the rhythm of life.
Imagine, today you trained at 3 o’clock in the afternoon, the day after tomorrow at 7 o’clock in the evening, and a few days later in the morning. The body simply does not have time to get used to and prepare for subsequent stress. It is prepared for one time, and you reschedule the training time.
Therefore, I will repeat once again: classes at any time - worst way classes. Although, as they say, “if there is no fish, there is no cancer.” Therefore, if you have no other opportunity, but only in free time, which is constantly changing, it is better to do it this way than not do it at all. Something is better than nothing.
Exercises before and after meals
Naturally, you need to exercise before eating. This is due to the functioning of the organs and systems of the body, and possible inconvenience. It’s not for nothing that they advise you to eat 2 hours before training, that is, so that the food has time to be digested to a greater extent.
Exercising after meals is fraught with heaviness in the stomach, possible nausea, and also feeling unwell. Do you feel a little sleepy after a heavy lunch? This blood drained from the brain and rushed to the stomach. Do you think you can train a lot in this state?
I hope you have determined for yourself best time for training, and if you don’t yet have a full-fledged training program, then turn your attention to the video course “ For men" And " For women».