When 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 dawn and go to work out, others can't get themselves out of bed until noon.
Opinions also differ among connoisseurs. Someone claims that it is better to do it in the morning, and someone - 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 time is best to practice in gym? Morning, afternoon or evening?
BIOLOGICAL RHYTHMS
The circadian rhythm is governed by the 24-hour rotation of the Earth. This affectsbody functions that play an important role in its readiness for physical activity: blood pressure, temperature, hormone levels, metabolism and heart rate. These fluctuations in the intensity of various biological processes in connection with the cycles of sleep and wakefulness of a person are called circadian rhythms.
The circadian rhythm of our body determines whether we are an owl or a lark. Therefore, our chronotype plays a big role in deciding when to train. Owls find it easier to train in the evening, while larks do it in the morning. If you have such a clear preference, then it's pretty easy to decide which schedule is right for you. Although it is interesting to know that no matter what time we consider to be the best, almost all of us are physically stronger and more resilient at the end of the day.
Scientists have found that while 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 a high intensity workout will adapt to the timing of our workouts. People who constantly train in the morning have accustomed their body to work at this time of day. And when they move on evening exercises then don't feel so strong. Therefore, if circumstances do not allow you to train at your preferred time, this is not a reason to be upset. You can change your rhythms and your body can adjust to the new workout times. However, it may take about a month for the internal clock to reset.
BENEFITS OF WORKOUT IN THE EVENING
Body temperature is an important factor inquality training. A cold body is a rigid muscle that does not allow you to work as efficiently as possible, and they are also susceptible to sprains. Elevated body temperature makes muscles more elastic. It increases, as a rule, during the day, reaching a peak in the evening. In the afternoon, among other things, better time reactions, speed. Heart rate and blood pressure are low. All this improves performance and reduces the chance of injury.
This is also supported by scientific data. For example, a study published in 1998 in the journal Medicine and Science in Sports and Exercise examined the effect of the time of day on muscle work 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. performance 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 over 10 weeks showed a greater increase in both muscle (3.5% compared to 2.7% with morning group), and strength during classes in the evening (from 17:00 to 19:00).
BENEFITS OF EXERCISING IN THE MORNING
Research shows. That the best time to exercise is in the evening. But if you have problems with planning and sequencing in your training regimen, then it is better to choose the morning. In the afternoon and evening, training often conflicts with other responsibilities and activities. Plus, a whole day of stressful work can wreak havoc on your willpower.
Morning workouts can also be a good option for improving sleep quality. If you have trouble sleeping, read the article "". Insofar as physical exercise increase 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 exercising at 7 a.m. (compared to 1 p.m. or 19:00) can help you sleep better at night.
And an experiment published in 2011 in The Journal of Strength And Conditioning Research tracked levels blood pressure and sleep in people aged 40 to 60 years. Each participant did moderate walking on a treadmill at 7:00 am, 1:00 pm, and 7:00 pm for 30 minutes three times a week. The researchers found that all participants who exercised at 7 am experienced a 10% overall reduction in blood pressure and a 25% reduction in nighttime blood pressure.
Morning cardio - one of the first assistants in burning fat. A study published in 2013 in The British Journal Of Nutrition reports that people can 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 hungry cardio. So if you are a morning person or prefer to work out in the morning for some other reason, feel free to head to the gym, just make sure your muscles are warmed up.
BENEFITS OF WORKING IN THE DAY
A great way to take a break from mental work in the middle of the working day if there is a gym near your work. Training in the daytime is good because you have already managed to wake up, but have not yet had time to get tired mentally and physically. Also this option training will do for those who work late or are too tired after work.
Hormonal levels are also important in determining optimal workout times. Hormones like 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 morning. In addition, the stress hormone cortisol, which plays a big role in fat storage and muscle burning, peaks in the morning and decreases throughout the day.
In other words, the testosterone-to-cortisol ratio (when testosterone is highest relative to cortisol) is better in the early evening than in the morning.
Since testosterone is so important for muscle growth and strength, in theory this makes the evening less of a "catabolic" time to train. But that's just in theory, because short-term changes in hormone levels don't really say much. Our body is very highly adaptive, and everything is very individual. Moreover, in addition to this, there are many much more important factors affecting the final result.
Results
You don't have to be a circadian expert to determine the best times to hit the gym. Just try to work out in the morning, afternoon or evening and choose what suits you! The most important thing, according to experts, is the choice of the time of day when it is easiest for you to stick to the regime.
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 the best time for For weight gain? 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 growth 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 way. 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. These watches are great for active forms of 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 the gym or do 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.
When it comes to the best times to train, it's important to separate weight training in the gym for muscle growth and cardio for weight loss and fat loss. These are fundamentally different activities, implying various metabolic processes - that is why it is extremely difficult for the body.
Weight loss training is aerobic (that is, requiring oxygen consumption by cells), while strength training for muscle growth is anaerobic. The effectiveness of cardio for burning fat is enhanced by low blood glucose levels (this literally forces the body to use fat stores), while strength training in such conditions is impossible.
Why is it hard to train in the morning?
Strength training early in the morning is much more difficult for most people than training in the afternoon. The main reason for this is that in the morning the body simply does not have enough energy - and blood sugar levels are minimal, and the energy of fat reserves cannot be used to perform strength exercises.
Let's say you do squats with a barbell - a minute ago the body did not know about the upcoming load, but now it needs energy. The source of this "fast" energy can only be glycogen stores from the muscles working in this movement, but not fat depots. In order to get energy from fat, the body will need at least 15-20 minutes.
How to swing in the morning
If you exercise early in the morning without adequate glycogen stores, your blood sugar levels will drop, making your workout much harder and leading to brain fog or even fainting. For a full-fledged strength training for muscle growth, the body needs at least 100-150 g of carbohydrates stored in the form of glycogen directly in the muscles.
A hearty breakfast an hour and a half before strength training will help saturate the muscles with energy, but in real life, not all athletes have time for such a breakfast. The situation is aggravated by the fact that in order to successfully gain mass at the end of the training, the body again needs calories to close - or a second breakfast in the case of morning workouts.
Strength training early in the morning
For strength training early in the morning (especially when there is no time for a hearty breakfast), it is critical to take it immediately after waking up - otherwise the body simply will not have enough energy. By the time you arrive at the gym, carbohydrates from sports nutrition already assimilated and their energy will enter the bloodstream.
However, after the end of the morning strength training, it is still important to have a full breakfast and provide the muscles not only with carbohydrates and proteins, but also with vitamins and minerals. Also keep in mind that it will take about 1-2 weeks for the body to get used to this kind of training regimen, and don't be discouraged if the first days seem too hard for you.
Morning workouts to burn fat
Once again, we recall that fat burning occurs only at a low level of glucose in the blood. The reason lies in the fact that sugar-boosted insulin is needed to form energy stores, while the hormone adrenaline is needed to remove this energy from cells (1) . At the same time, insulin and adrenaline cannot be synthesized by the body at the same time.
For this reason, for successful weight loss recommended - in this case, the body first spends glycogen and carbohydrate stores, reducing insulin levels, and only then adrenaline rises, activating fat burning processes. The good news is that this process is much faster in the morning.
How to get rid of and remove soft sides? Training strategy and drying recommendations.
Cardio on an empty stomach
In most cases, immediately after waking up, glycogen stores in the body are minimal - which is why slow cardio performed in the early morning leads to maximum fast weight loss. At the same time, any breakfast (even a protein isolate that does not contain carbohydrates) will make the body burn the calories of this breakfast in the first place, and all fat reserves.
The main rules of morning workouts for weight loss are an empty stomach and the most moderate pace of exercise (jogging is definitely not recommended) lasting at least 30-40 minutes. Immediately after such a fat-burning workout, it is recommended to take 2-3 capsules, while a full breakfast is acceptable no earlier than half an hour later.
Can you exercise in the evening?
Unfortunately, the late evening is the worst time for both strength training and weight loss training. Fat-burning training will be ineffective due to the presence of sugar in the blood (glucose levels decrease only 4-5 hours after the last meal), and strength training can cause sleep problems due to overexcitation of the central nervous system.
If you have absolutely no other choice, and you can only go to the gym in the evening, plan a hearty meal 2 hours before your evening muscle building training so that only a light dinner is left after it. Also carefully study the composition of sports nutrition, making sure that it does not contain other stimulants that disrupt sleep.
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Exercising in the morning on an empty stomach is best for weight loss, but before strength training for muscle growth in the morning it is recommended to take a portion of the gainer. Training late in the evening is the worst option - the presence of glucose in the blood will block fat burning, and the general fatigue of the day will not allow you to perform strength training with maximum impact.
Scientific sources:
- The Stubborn Fat Solution, Lyle McDonald,
As the old proverb says, "There is a time for everything." So it is in sports: there is both best time to exercise it is also the most effective for obtaining results - it is also neutral and the worst time for training, when performance decreases, and the effect of training, respectively, also falls. Today in this article we will look at best time to workout; we learn when is the best time to exercise in the gym, a when is it better to do aerobics for weight loss.
From what goals you are pursuing: losing weight, building muscle mass, keeping the body in good shape, training of cardio-vascular system etc. - it also depends in what is the best time to exercise, and what types of fitness to give preference. In order not to get confused in time, let's first listen to what different "smart" minds and scientists from all over the world think about this. What is the best time to exercise they distinguish and most importantly, what they are guided by in their choice.
Scientific studies on the best time to exercise
Research at 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 exercise depends on your body type.
If a person is an endomorph and has a slow metabolism (often prone to excess weight), then the morning hours for sports are better suited for him (from 7 to 10), when glycogen and glucose stores are depleted in the body, and he 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 that will be useful to it in 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 either thinness or fullness, then both training in the evening and in the daytime or morning are suitable for him. It all depends on the general well-being of the body and the desire to exercise.
According to the results of this study best time to workout depends on what body type you have. But there are other opinions on this issue. Let's get to know them for completeness.
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 noon, 4 pm and 8 pm. Several subjects at a certain time (they were men who had not previously been involved in sports, but in girls in this case the mechanism would be similar) performed some strength exercises with weights. And the following was revealed:
The maximum effectiveness of strength exercises was achieved in the evening. This is due to the fact that the work and reduction of fast muscle fibers, which are involved in weight training or high-intensity training, occurs much better in the evening, when the body temperature is higher than in the morning or afternoon.
Also, in the course of this study, another important reason for the fact that when is the best time to exercise. And this reason lies in the level of hormones such as cortisol and testosterone.
Testosterone is responsible for building muscle, while cortisol is responsible for breaking it down. In other words, testosterone is an anabolic growth hormone and cortisol is a catabolic destruction hormone.
At rest, testosterone levels (for both men and women) are higher in the 1st half of the day, but when it comes to training in the gym, then its level is much higher after an evening workout than if you work out with weights in the morning. So if you girls have a goal building muscle mass , then 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 body temperature of the girls begins to rise, and at 16:30 it reaches its peak value, so at this time it is best to give preference active species fitness: dancing, aerobics, running, cycling, etc., they will favorably affect the fat burning process, as well as strengthen the cardiovascular and respiratory systems.
17:00-18:00 - strength and high-intensity training
This is best time to workout with weights, so going to the gym or attending any strength classes, as well as high-intensity or interval training, which require a lot of endurance and strength, will only benefit you. In the afternoon, body temperature and testosterone levels rise compared to the first, while 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 workouts& Body
After 7 p.m., the body temperature of the girls begins to decrease again and comes best time to workout direction of Mind&Body, which includes different kinds yoga, Pilates, tai chi, por de bras, stretching, body flex, etc. These types of workouts are healing and calming in nature, they also help strengthen the deepest layers of muscles, form a beautiful and correct posture, develop flexibility and endurance, positively affect psycho-emotional background of women.
Now you know, what time of day is best to practice one or another type of active activity, and in order to systematize your knowledge, I present to your attention a small table that will help you choose the time and type of training if you want to follow your body indicators.
But there is no need to get upset and put an end to training if for some reason you cannot do your favorite type of fitness at the recommended time for this.
If you want to run, but it’s hard for you to get up early in the morning, then you don’t need to force your body, there will be no benefit from such training. If you prefer to work out in the gym, but in the evening you can’t do it, you don’t need to get depressed. The main thing is to listen to your own body, and if your energy is enough for classes strength training in the morning, then - please, no one forbids you to train in the morning.
A person is so arranged that he can get used to everything and adapt to the conditions that are convenient for him. Therefore, if you have the opportunity to practice that type at the recommended time physical activity, which is most suitable for this, then this is fine: you will naturally help your body to quickly achieve desired result. If you do not have such an opportunity, then do not be discouraged, best time to workout your body will choose itself, the main thing is to listen to it well and help it find this time.
So, today we have considered the issue in detail, when is the best time to exercise and together we decided best time to workout. Now you 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 Skrypnyk, was with you!
We consider the pros and cons of training at different times of the day
Analyzing the indicators of human biorhythms, the level of hormones and the temperature of our body at different intervals of the day, we come to the conclusion that our functional state changes during the day. The highest working capacity in a person is observed from 10 to 12 and from 15 to 18 hours.
Interesting: experts are of the opinion that at noon and early evening our body temperature is higher than the body temperature immediately after waking up. Training during this period of time is optimal, as it reduces the risk of muscle strain and injury.
But not everyone and not always succeed in doing sports in the middle of the day. Work and study take time, and we are left with two options: to train in the morning or in the evening.
Physical activity is always beneficial because there is no set time for sports. But when exactly will you be able to achieve maximum results? We offer to consider in detail the most optimal and convenient options.
1) Morning workout:
Playing sports in the early hours, immediately after waking up, is difficult only at first. The human body eventually gets used to the systematic morning stress, and after several such workouts, you can easily wake up without an alarm clock at the time allotted for classes. Immediately after sleep, the body temperature of a person is lowered, therefore, more energy is expended during morning workouts which contributes to increased fat burning by the body.
Also Early workouts are great for speeding up your metabolism. which makes it possible to burn more calories throughout the day. Plus, the body is in good shape after morning physical activity, which makes it easier to endure the afternoon, during which it usually gets sleepy and performance is lost.
But there are also weak sides: unheated muscles are easy to injure, therefore, before a morning workout, it is imperative to conduct a good warm-up for all muscle groups. Despite the fact that doing sports in the morning contributes to the rapid burning of fat, with a low level of temperature and hormones, calories during the very morning workout are burned more slowly than during the evening. If you train in the morning, then make it a habit eat breakfast an hour and a half before training and once again provide the body with food after.
Ideally, to achieve a noticeable result, you need to practice daily for at least 1 hour. Morning exercise improves blood flow to the brain which stimulates its functioning.
2) Daily workouts:
Such training quickly becomes a habit. At this time, the most effective classes will be strength exercises, stretching, crossfit and other exercises that require endurance and strength.
In the afternoon, body temperature and hormone levels rise. Muscles become supple and more flexible, afternoon workouts will bring good results, while reducing the risk of muscle tension and, as a result, muscle pain.
Daily workouts are great for those who want to increase muscle strength and improve endurance levels. They need to be properly planned, taking into account the obligatory meal. Lunch, in case physical activity, divided into two doses: one and a half to two hours before and one hour after training.
Of the minuses we will highlight a busy schedule of study or work. Not everyone can afford to spend time exercising during their lunch break (40-50 minutes). The lesson can be “crumpled up” and ineffective because of the desire to do everything at once and in a minimum period.
3) Evening workouts:
After 16:00 the muscles are in the best shape. Strength training with dumbbells or a barbell will be effective - that is, this time is more suitable for drawing the relief than weight loss.
Evening workouts are practically no different in effectiveness from late afternoon workouts. At a later time, fitness clubs are usually densely filled: everyone rushes after work and study to go in for sports and relieve emotional stress. But it is worth considering the fact that physical activity provokes the body to produce adrenaline. If you study too late, then such exercise can cause sleep disturbance. Optimal time for evening workout 2-3 hours before bed.
To consolidate the results of training, we recommend drinking a protein shake that contains a large amount of protein necessary for the formation of muscle relief, and also has an active restorative effect on muscle tissue, relieving muscle tension and pain. Wherein, protein shakes are easily absorbed and digested due to their liquid consistency, thus ideal for restoring the body after an evening workout, without being deposited in adipose tissue and without creating a feeling of heaviness in the stomach. Drinking protein shakes is recommended 2-3 hours before bedtime.
Important: Don't forget to eat before strength training, as they are really dangerous on an empty stomach.
Whatever time you choose to exercise, remember that the main thing is the regularity of training! Periodically at least 3 times a week the results will not keep you waiting.
To connect with an individual consultant who will create a training and nutrition plan for you, go to link. November 18, 2016, 17:56 2016-11-18