Greetings to all, dear friends. Today I will give you exact answers to your questions, namely: what is the best time to practice 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 a specific time of day, I want to immediately note that in any training options (morning, afternoon or evening, it doesn’t matter) there are positive and negative points. Which option to choose is up to you, but I do not advise you to rush, it is better to indicate for yourself all the pros and cons.

Larks, owls and doves

So, you have probably heard that people are larks or owls. I'll tell you more, there are also pigeons. Who are pigeons? Oh, these are, in my opinion, universal people in terms of timing of training.

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 with an early rise. A similar picture develops with wakefulness at night.

You might argue that both the lark and the owl can also get used to certain conditions: the lark can stay up for a long time, and the owl can wake up early. Yes, I completely agree with you - this is possible, but still it will be easier for the pigeon, and the 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, reinforce it. He formed and everything.

But something not about that I began to write. I simply led to the fact that in choosing the time of classes it is necessary to build on your “nature” - you need to pay attention to this in the first place. Track yourself for a week and note at what time you feel a surge of strength. If you want to work out in the evening, then the choice of training time is obvious.

Let's take a closer look at classes at different times of the day.

Classes in the morning

What are the highlights of the morning classes? First of all, the fact that in the morning the greatest absorption of the body. This is a great time for weight gain and weight loss. Both cases are different.

When losing weight, you must not eat at all - this will allow the body to eat at the expense of body fat.

During mass gain, on the contrary, you need to eat quite a bit to avoid heaviness in the stomach during exercise, and immediately within 30 minutes after training you need to take it, and only then eat fully. This will provoke the body to diligently absorb proteins and the elements it needs.

The disadvantages of exercising in the morning is 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 unprepared person.

But be sure - once you get used to it, you will not have problems, you will not have problems with lifting, and your health will improve significantly. Just imagine, you are not just doing it, but you are fully engaged.

afternoon activities

Daytime activities are good because the body has already woken up, “warmed up”, the brain is already working “to the fullest”. Another positive side of 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 - slowdown - calm - normal state. And not like this: activity is a normal state. The absence of a phase of slowing down and calming down also negatively affects the body. I will talk about this below.

Classes in the evening

Evening classes, as mentioned above, have one, but a strong drawback - the absence of a calming phase. You can not expose 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 such conditions that water from a solid (ice) state immediately turns into steam, then the structure of water will be disturbed.

But if you feel that a surge of strength occurs in the evening, you want to do it, then I can only advise this: do not immediately start to rest, and even more so to sleep.

Classes in any free time

I can say with confidence that this way of studying is the worst. It does not allow the body to get used to any mode, to adjust to the rhythm of life.

Imagine today you worked out at 3 pm, the day after tomorrow at 7 pm, and a few days later in the morning. The body simply does not have time to get used to and prepare for subsequent loads. It is prepared for one time, and you transfer the training time.

Therefore, I will repeat once again: studying at any time is the worst way to study. Although, as they say, "for lack of fish and cancer - fish." Therefore, if you have no other opportunity, but only in your free time, which is constantly changing, then it is better to do it this way than nothing. Something is better than nothing.

Exercise before and after meals

Naturally, you need to exercise before eating. This is due to the work of the organs and systems of the body, and with possible inconveniences. No wonder it is advised to eat 2 hours before a workout, that is, in such a way that the food has time to digest to a greater extent.

Classes after eating are fraught with heaviness in the stomach, possible nausea, and poor health too. Do you feel a little sleepy after a heavy meal? This blood drained from the brain and rushed to the stomach. Do you think you will train a lot in this state?

I hope you have determined for yourself the best time for training, and if you do not have a full training program, then turn your attention to the video course " For men" and " For women».

When is the best time of day to train? physiological point vision? Fatigue in the evening, and in the morning the body is somehow not ready? In other words, when is it better to train, in the morning or in the evening?

Workouts in the morning

What happens in the human body in the morning? You woke up, washed, woke up completely 🙂 and felt a surge of strength. Perhaps at no other time of the day do we feel as cheerful and energetic as in the morning.

This is due, of course, to prolonged sleep and hormones. In the morning, from about 6 a.m. to 8 a.m., cortisol is intensely released in the body. This catabolic hormone helps to actively break down fats, carbohydrates and proteins in the body. And this, among other things, is an important anti-inflammatory agent that protects us from all sorts of infections.

Increased energy, many hours of rest, increased cortisol secretion - what could be better for training? Especially for terrain training.

I find mornings to be the perfect time to get serious about fitness.

It is no coincidence that most professional athletes spend their workouts early in the morning. This is indeed correct.

For people doing hair extensions muscle mass the following advice will apply. So that increased cortisol secretion does not damage the muscle mass gained with such difficulty, it is worth taking a small dose of amino acids (for example, BCAA) or whey (fast) protein immediately after waking up. Do it right before your morning workout. It really affects muscle mass in the best possible way.

After a morning workout, you should have a hearty breakfast. I am sure that even those who usually do not want to eat in the morning will feel a healthy morning hunger after a good workout.

Meanwhile, many people feel that they should not train with weights in the morning. I myself came to this conclusion through personal experience. It's much easier to get injured in the morning if you don't take the time to warm up thoroughly. For many people, if they train in the morning, then only aerobic, light strength training, static exercises. Flexibility in the morning is much lower for most people than in the evening. Therefore, doing stretching in the morning is less pleasant.

It is up to you to determine whether the morning is right for training for you.

Evening workouts

In the evening, on the contrary, in many respects the body is better prepared for the load, but this fatigue ...

Do you know that fatigue is different? Analyze what are you tired of?

1. Have you been carrying bags of cement all day?

2. Or did you sit in front of the monitor all day? Is it really physical fatigue?

Or maybe you just forgot to have lunch or got nervous? Could it be emotional fatigue? And a good physical activity will help to break out of the vicious circle of negativity and fuss?

If in the first case it can be unequivocally said that training is most likely out of the question. Then in the second - I'm sure of this - you have to take yourself by the soft spot and drag yourself into the hall! Fatigue will vanish.

It also happens that it is difficult to understand whether it is worth training today or not. Here I recommend applying the old tried and tested rule:

If in doubt whether to go to an evening workout or not - go

Just go to the gym and start exercising. If in the first minutes of training, fatigue only intensified, just do a minimum of exercises with light weights and go home. But I am sure that most of these potentially missing workouts will be a hit with you. Surprise yourself with your energy!

The subjective perception of training is strongly influenced by habit. It is important to understand that a person is an extremely flexible creature. We can develop the habit of exercising at any time of the day. The main thing is habit. And only if you really start to notice that the chosen time is unsuccessful, then you should think about changing the mode of training.

Workout twice a day

Sound unexpected? Seems impossible? Suitable only for professionals? I do not agree with you, because I know a lot of examples from ordinary people with a lot of work and trouble.

Two workouts a day is very effective for fast results. This principle is especially suitable for losing weight and quickly getting in shape. Of course, this requires effort and sufficient time. But, I emphasize, it is very effective. For example, the program and my other trainings almost always require two sessions a day. One workout (morning) is the main one, the second (evening) is auxiliary and very short.

Two workouts a day is not fantasy or nonsense. It's just habit and purpose.

As in life, so in sports, everything should have its time. The best time to exercise is the most effective in terms of results. If you choose the wrong one, then training does not help you achieve your desired goals. What is the best time to gain weight? When is the best time to go to the gym and when to work out

All this depends on the goals pursued. What does a person want: to keep his body in good shape, lose weight or, conversely, gain? It is these goals that determine the best time to train.

Scientific research

Scientists from different countries are constantly conducting all kinds of research related to identifying the most suitable period of time for playing sports. And what did they come to?

American researchers said that the best time to train the body is determined by the type of its addition. People are divided into three main types: If a person belongs to the third type, then he has a very slow metabolism and is more prone to gaining extra pounds. For this type of sports, the morning time is most suitable. It's from about 7 to 10 o'clock. At this time, there is very little glucose and glycogen in the body, and it is forced to take energy by oxidizing fats.

When a person is an ectomorph, his metabolism is very fast and there is a predisposition to thinness. For this type, the best time for training is in the evening, as the body has enough energy and strength. And he really needs them in training.

People with an average body type are called mesomorphs. They have a normal metabolism. There is no tendency to be overweight and thin. These people are the luckiest, because for them the best time to train can be any: morning, afternoon and evening. It all depends on the desire and well-being.

Other scientists from the city of Williamsburg did a series of experiments, dividing the day into four periods: 8, 12, 16, 20 hours. At a certain time, several participants performed exercises with heavy weights. It should be noted that previously these people did not go in for sports.

The experiment showed that in the evening they were most effective. This is due to the contraction and work of fast muscle fibers. They are most productive during evening weight training when body temperature is slightly higher. Another important reason that was identified during this study is testosterone and cortisol levels. The first is responsible for the growth of muscle mass. The second is for destruction.

At rest, testosterone levels are highest in the morning. When training is in progress, its level rises much stronger precisely after evening classes. Conclusion: if the goal is to build muscle mass, then it is better to train in the evening.

The best time for a fat burning and weight loss workout is in the morning, as cortisol levels are higher. But everything is not so simple here. This will be discussed in more detail below.

Early bird training

When a person wakes up very early, for example at 5 o'clock, feeling full of energy, then early training is suitable for him. Only you need to take into account the lowered body temperature at this time. Ligaments and joints in the morning are not very elastic, so the most active exercises are not the best option. well and breathing exercises and yoga is a great choice. Little energy is expended, and the body is charged with strength for the whole day.

Burn fat from 7 to 9

It is these morning hours that are suitable for burning fat and cardio training. Cortisol levels are high at this time, glycogen is low, and the body takes energy from adipose tissue. It is best to do no more than 40 minutes at a moderate intensity. If a person does not have problems with pressure and heart, you can increase the pace and cut the time in half. It is necessary to focus on well-being, since not everyone can do it in the morning.

Aerobic classes - from 15 to 16 hours

At this time, the body temperature begins to rise actively and reaches its peak by half past four. Perfect for this watch active species fitness, which include cycling, aerobics, dancing and running. They will have a beneficial effect on the process of fat burning, and will also help strengthen the respiratory and cardiovascular systems.

High-intensity and strength training - from 17 to 18 hours

This is the best time to train with heavy weights. During these hours, you need to go to gym or engage in interval and high-intensity training. They require a lot of stamina. In the evening, the body temperature is higher, as well as the level of the hormone testosterone. All these factors have a positive effect on strength. This increases the productivity in training.

Workouts after 7 p.m.

At this time, the body temperature begins to decrease, and body flex, yoga, tai chi, stretching are suitable for the body. They have a calming and healing effect, contribute to the formation of the correct and beautiful posture, strengthening deep muscle layers, developing endurance and flexibility, and also have a positive effect on the psyche.

Conclusion

Given all of the above, we can say that the best time for training depends on the individual characteristics of the human body, as well as its goals. For weight loss, the best hours are in the morning, and for pumping up muscles - in the evening. Just before you start exercising, you need to visit a doctor to find out more about the body and make sure that there are no contraindications. And while playing sports, it is important to monitor nutrition and sleep, since the result will appear only with the right approach to all three components. If at least one of the factors is left without attention, then, even choosing the best time of the day for training, you can suffer from exercises for a long time, but still remain overweight or, conversely, underweight.

This topic has interested scientists from the University of Glasgow. After research, a fairly accurate time for training was established - either after 12 noon or at 6 pm. The employees substantiated their statement by the difference in body temperature during the day, associated with the circadian rhythm. So, the temperature reaches its minimum mark in a dream, about 3 hours before waking up, after which it begins to increase slightly. By 6 pm the body is maximally warmed up, the probability of pulling a muscle or injury is lower. This is also the reason to claim that evening workouts are suitable for martial arts (boxing, karate, taekwondo), dancing, stretching and other forms of activity that require endurance. For those who go jogging to strengthen the work of the heart, it is recommended to choose the second half of the day.

Daily workouts after 12 days are not as effective, and excessive overexertion should be avoided. During this period, jogging and swimming are suitable. This warm-up is a great cardio stimulant.

A slightly different approach has been suggested by Peter Hespel, a Belgian professor who has done research on training time. In contrast to his Scottish counterparts, the scientist from the Sports Research Center conducted "tests" with morning workouts to find out before meals or after exercise will be more productive. According to the results of the experiment, it turned out that exhausting exercise on an empty stomach is more suitable for losing weight.

1. Firstly, during cardio training, the body first burns reserves of a substance called "glycogen" (about 20 minutes) and only then "takes" the breakdown of fat. That is why, an effective cardio workout aimed at losing weight should last at least 45 minutes, and 30 minutes on an empty stomach is enough.
2. Secondly, morning exercises are a lot of stress in themselves, so the body takes energy for them without hesitation precisely from fats set aside for emergencies.
3. In addition, after exercising in the morning, the fats received during the day are burned faster. And even exhausting running and lifting the barbell after eating may still not contribute to weight loss.

Note that after a morning physical load on an empty stomach, you can and should eat immediately, and training at other times of the day is best done 1-2 hours before eating and not eating the same amount after class.

Approach based on individual biorhythms

Disputes of scientists did not affect the individual rhythm of a person. So, it will be difficult for owls to force themselves to run in the morning, but larks are not always disposed to evening classes. So physical education should be done at a convenient time for each person, based on self-awareness. But this does not mean that you should neglect going to the gym or the gym. On the contrary, focusing on the internal clock, you can understand which clock is right for you, and then stick to just such a routine. After all, the benefit physical activity noticeable only if you train constantly.

By the way, some assure that there is no need to adapt to your biorhythm. You can choose any time for exercise, but at the same time, train every day only during these hours. Your body will adjust itself to these hours, and they will become the most effective. Approximately the same thing happens when a person changes his regimen. For example, he starts working at night: after a month, it is at night that he feels the maximum surge of strength and energy. And even on weekends and vacations, such a person "night sleeps."

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Program "maximum"

For those who find it difficult to understand their needs, it is recommended to experiment with physical activity at different daily intervals. In accordance with most of the tips, you can make a whole activity plan, scheduled almost by the hour. Of course, this does not mean that the day should be devoted to sports. You can think of the regime as a combination of techniques, and gradually try all the options.

• First hour after waking up. These hours are best devoted to yoga or breathing exercises.
• From 7 to 9 in the morning, jogging will be useful, fast race walking, a little gymnastics. However, it should be remembered that the muscles at this moment are not quite plastic, so you need to warm up well before stretching.
• From 10 to 12, you can also devote to running or an exercise bike, but how effective is this? After all, for weight loss it is better to do gymnastics before breakfast.
• From 12 to 4-5 days, you can gradually increase the theme and intensity. It's time for pacing.
• From 6 to 8 pm - ideal for martial arts and dancing.
• Before going to bed, it is best to return to yoga and meditation. It especially helps with stress and insomnia.

It should also be noted that physical education in the morning contribute to weight loss. However, only physical activity is not enough for this, you should also change the diet to a less high-calorie one. Try to remove fried foods from the diet, eat vegetables and fruits, steamed dishes. Ideal diets does not exist (yes, even Maggi's diet is not perfect), but healthy eating in combination with gymnastics and dancing or aikido will help you get back in shape pretty quickly.

Evening classes are less reflected in weight, but they will give relief. To do this, it is enough to train at home with improvised simulators, the main thing is to devote at least 45 minutes physical training. Don't try too hard, most of the exercises are not designed for a certain indicator, for example, run 90 km, but for a gradual increase in your endurance. Sport should give strength, not take away the latter.

There is still heated debate among professional athletes about what time of day is best for training and playing sports. It would seem that there is nothing to argue about. Professional athletes train from 8 to 17, that is, a full-time work day, with a lunch break, of course. And there is nothing to be surprised here, because sport is not only their hobby, it is their job.

But we are not interested big sport, because we are only amateurs, and our time is limited - work, household chores, children, a store, etc. etc. But with all this, we really want our training to be the most effective. And each of us pursues a special goal: someone desperately wants to lose weight, someone to gain weight, and someone to build muscle. And there are those who want it all together.

Where lies the truth?

Of course, the training itself is already good, no matter what time of day it is carried out. It's better than none at all. However, some more or less experienced in this matter shake their heads disapprovingly, seeing a person running early in the morning, while others twist their fingers at the temple, in the wake of a person who came to the gym at 21 o'clock. So which one is right? Let's figure it out.

First, you need to decide on the type of training. That is, aerobic or strength training is assumed. Many scientists, based on studies, argue that, depending on what result the training is aimed at, you need to choose the right time of day for it, since at different times the body reacts differently to certain influences.

The best time for aerobic exercise

The most suitable time for aerobic exercise is the morning. Scientists argue that the morning hours are the most favorable for this type of training because the human body spends the largest amount of energy and calories, mainly its own fat. The argument for this is the fact that in the morning the human body experiences the strongest calorie deficit, of course, with the condition that it trains on an empty stomach. And this is the main condition of aerobic training. If he ate before that, then the body uses fast and easy-to-use carbohydrates as energy, and not fat cells. In this case, the loss of adipose tissue will be minimal, and then taking into account the fact that the training will last a long time, more than 1 hour. In the morning, I’ll tell you, not everyone will decide on such a workout. To be in time for work, you will need to get up at dawn.

However, if you follow all the prescribed rules and train on an empty stomach, then fat-burning training is guaranteed to you. True, you should not start training intensively. Your body has not yet fully awakened and the muscles are not warmed up, so you risk injury. It is necessary to increase the intensity gradually, and also gradually reduce it towards the end of the workout. The optimal duration of the workout will be from 30 to 60 minutes.

The best time for strength training

Strength training is aimed at increasing strength and endurance, as well as developing muscles. It means that power training should be done when the person has the highest energy level. The human body, its muscles, joints and skeleton are subjected to powerful loads. Needless to say, the morning for this is not quite the right time of day. Try to clench your fist with all your might in the morning? And nothing will work for you. Scientists say that even our body temperature in the morning is 2-3 tenths of a degree lower than in the evening. This can be easily checked and verified for yourself. And if you are not new to this business, then you know how dangerous it is to start training on unheated muscles. That is why we do a 10-minute warm-up before training.

This is on the one hand. And on the other hand, evening, that is, late evening - after 21 hours, is also not the best time to train. This is due to the fact that the body has its own biological rhythm and by this time it naturally slows down, and all metabolic processes of the body slow down. By the evening we have no strength left. Even the sick always feel worse in the evening. And even if you found the strength in yourself and practiced at such a late time. After training, you should definitely eat, and more than once. Because it is after training that intensive restoration of muscle mass occurs. This means that you will not go to bed before 24 hours. And if we assume that you get up at 6 in the morning, then there can be no question of a full recovery.

Therefore, scientists have deduced the optimal time for strength training, when the body is most capable of powerful loads. This time period is from 15:00 to 18:00. It is during this period that you will be able to give your best and conduct the most effective training.

Advantages and disadvantages of morning workouts

Pros:

• Increased metabolic rate
• Decrease in appetite, which contributes to weight loss
• Burning fat reserves, after 7-8 hours of fasting (sleep)
• Energy charge for the whole day
• Free up time for the rest of the day
• In the morning, outside plans will not be able to cancel your workout
• Gyms at this time of day are almost empty, exercise machines are free

Minuses:

• The body is deficient in energy
• Body temperature is lowered
• Muscles are not warmed up, there is a risk of injury
• Effective Strength Training Impossible
• In connection with prolonged fasting possible loss of muscle mass
• Many Sport halls They only start working at 10 am.

Advantages and disadvantages of evening workouts

Pros:

• The body has maximum stock energy
• Strength indicators are much higher than in the morning
• The post-workout time is ideal for rest and recovery.
• Carried out cardio training after such classes gives a good fat burning effect.
• Muscles and joints are warmed up and ready to perform their immediate functions, the risk of injury is minimal

Minuses:

• The gyms are overcrowded at this time of the day.
• Intense evening workout can lead to insomnia
• Metabolic processes slow down in the evening
• Little time left for post-workout meals

Optimal choice

Of course, in addition to the fact that morning and evening workouts have their pros and cons, we cannot be guided only by this knowledge gained when choosing the best time for our own workout. Here, a number of other factors come into play that influence our choice. These are family circumstances and work, and the material component and our own daily routine.

It is easier for someone to wake up in the morning and do everything that he is capable of, and for someone it is very difficult to wake up an hour before work, and even at the same time expose your body to such incredible loads. It depends on what your own biological rhythm is.

If you wake up early in the morning in a cheerful state, then, undoubtedly, morning training will benefit you.

If you go to bed late and cannot close your eyes until the night, and in the morning you cannot be woken up by a cannon shot, then your choice is in favor of evening training.

However, it is very important to choose the time for training, not only guided by external circumstances (work, household and family chores), but also by your own feelings. If it is most convenient for you to practice in the morning, but this has a negative effect on your well-being, then you should abandon this time of day. If, on the contrary, evening time adversely affects your health, sleep quality and recovery, then you need to abandon evening workouts.

In general, the choice of time of day for the most effective training for each individual, but the best mode is the following:

• Morning (6-7 a.m.): 10-15 minutes of cardio or regular morning workout
• Evening (15-18 hours): 40-60 minutes of strength training
• Evening (6-7pm): 15-20 minute cardio workout

Important!!! Regardless of what time of day you train, you need to remember about a balanced and nutritious diet and long recovery. This will help your body meet your needs at any time of the day.

Well, if you still have not started playing sports, then shame on you and shame! Start right today or tomorrow morning with this video, and then get involved.