The question of when it is better for a person to train - in the morning or in the evening, has been discussed by experts for a long time, but there is no definite answer to it and, probably, cannot be. Still, an individual approach is needed here.

"Owls" train in the evening, "larks" - in the morning

If life is just beginning for you in the evening, and getting up in the morning is equated with execution, then for you the best time for training is evening. If you are a “lark” and have been used to getting up with the first rays of the sun since childhood, then morning workouts will be optimal for you.

Choose the time of training depending on the type of your activity

If you are mostly engaged in mental work and spend most of the day in a chair in front of the monitor, then it would be nice for you to stretch your bones in the gym in the evening. But if you run around customers all day or carry bags, then it’s better to train in the morning, because in the evening you won’t have the strength to train.

Choose your workout time based on your health condition

Much depends on the state of human health. For example, if you have heart problems, do not try to train in the morning.

When we sleep, our heart also rests, because the blood circulates more slowly. For several hours after sleep, phenomena such as rapid heart rate, accelerated metabolism, increase blood pressure. And the additional load can lead to adverse consequences.

Choose your workout time according to your goal

Set a goal for yourself. If this is weight loss, then you need to train in the morning. This is due to the fact that after sleep, blood sugar levels are lowered, and if you exercise before breakfast, the body will be forced to draw energy not from carbohydrates, but from fat. Therefore, morning workouts can lose weight three times more effectively than evening workouts. And training on an empty stomach burns 300% more fat than training after a meal.

What time of day to train - in the morning, afternoon or evening, depends on the physiology of the person. If you are an owl - train in the evening, a lark - in the morning. No need to torture the body by doing the opposite. There will be no benefit from this. And if you have chosen some time, do not change it in the future.

Max Rinkan, man.tochka.net expert

If your goal is to gain muscle mass, then it is better to train in the afternoon or in the evening, but not until late.

I train when I can

Most people train when circumstances and sometimes finances allow. It's no secret that the main stumbling block of visiting the gym is work. If you have a regular work schedule - from 9 to 18, then it is not possible to train in the morning and afternoon, although, according to experts, the peak time for muscle activity is just the daytime. But, as a rule, only the evening remains for a person to train.

If a person has the opportunity to train in the morning, he happily grabs this option, since the attendance of the halls in the morning and in the evening is incomparable (there is no crowding there in the evening), and it costs him less.

In any case, if you have decided on the time of visiting the gym, then let it be stable. Build your regimen so that classes at this time of day benefit you.

In conclusion, we summarize all of the above, giving recommendations that will help you choose optimal time for training.

Exercise in the morning: if you are a morning person, if you don’t have to go to work early, if you don’t have heart problems, if your work is mobile, if you want to lose weight, if you want to complete the entire program in the gym without a large influx of people, if you want to free up evenings for other things.

Proponent of training in the morning:"I train in the morning, three times a week, from 10 to 12. At this time I feel a surge of strength and a desire to train. All the simulators are available, there are few people. I worked out, and the whole day is free, including the evening."

Practice during the day: if the working day allows, and you are sure that you can do it regularly; if there is a gym in the office or not far from it.

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Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 rank by weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

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The date: 2014-08-15 Views: 33 620 Grade: 5.0 This question is asked quite often, both to me personally and in general on the Internet. It is understandable. Indeed, for many people, the importance of the time of day for training is greatly exaggerated. This is due to the fact that many coaches quite categorically outline the intervals of 2-3 hours when you need to train. And the rest of the time, like, training will be down the drain. Let's see if this is the case. Of course, day and night are the same for everyone. The sun rises and sets for everyone at the same time. But the biorhythms of each individual person are individual. I think that you have already heard about “owls” and “larks” even without me. For this fact alone, it is impossible to strictly outline any identical framework for everyone. But there are also fluctuations in activity during the day. Some hours are less active, some more. And this activity largely depends on what time a person goes to bed and gets up. Yes it is. I agree. But, firstly, it is impossible to accurately calculate the time of this activity, since it also depends on other factors and constantly fluctuates. Secondly, few people have the opportunity to adjust their workouts to the peaks of activity. Since besides training there is also work, family and many other important and urgent matters. Yes, by the way, these peaks of activity themselves do not appear just like that at one particular time or another. You yourself, with your daily routine, accustom your body to one or another chrono-biological cycle. Why am I saying all this? Moreover, if you constantly train at the same time, then the body itself will adapt to you over time. And the peaks of your activity, in a few months, will coincide with the time of training. But, I repeat once again, for this to happen, you need to constantly train at about the same time (+ - 1 hour) for at least 2 months. Second important note: Do not exercise during the first hour after waking up. No matter how hard you try, the peak of activity cannot come immediately after you wake up. It must take at least 1 hour for all body functions to fully engage in work. And better 1.30 -2 hours. Of course, here, too, everything is individual. But from waking up to starting a workout, at least 1 hour should pass. And third: you need to finish your workout no later than 2 hours before bedtime. The body needs time to tune in to a calm mood. And he can't do it in 10 minutes. Yes, no matter how late you train. You can, of course, work out right before bed. But you still won't fall asleep before 1.30 - 2 hours. 1. Train always at the same time. 2. There should be at least 1 hour between waking up and starting a workout. 3. Between the end of the workout and sleep should be at least 2 hours. 4. Everything else is up to you and doesn't really matter.

By the way, you can order yourself from Timko Ilya - the author of this article and this site.

With regular workouts in the gym or at home, not only the exercise program is of great importance, but also what time the classes take place.

This is due to the fact that a person at different times of the day activates various processes responsible for the recruitment muscle mass or vice versa - for weight loss, as well as for sleep and wakefulness.

When is the best time to exercise and why?

All athletes know that the ability of the body to burn fat depends not only on the nutrition and training program, but also on the time at which they will be carried out - in the morning, afternoon or evening. This phenomenon is explained by the fact that each person has his own circadian rhythm, or the cycle of sleep and wakefulness - changes in various biological processes depending on the time of day.

It is this cycle that regulates body temperature, blood pressure, metabolism and many other physiological processes in the body. All living beings have an internal clock. As a rule, these biological rhythms are subject to a 24-hour day, but can change under the influence of environmental signals. The time at which a person usually plays sports is one such signal.

At the same time, do not forget about the concept of "biorhythm", which allows you to divide people into "larks" and "owls".

• Early risers are people who find it easier to get up early in the morning but find it harder to stay awake at night.
• With owls, the opposite is true: after an early rise, they will feel a breakdown, but closer to the night they have a surge of energy, their working capacity increases.
• There is also a third human chronotype - pigeons. People related to him with equal efficiency can start work both early in the morning and late in the evening, while they will not have a lack of energy.

It often happens that a person’s circadian rhythm goes astray, this is especially true for larks. This phenomenon can occur for a number of reasons:

• Work with shift schedule;
• Pregnancy;
• Taking certain medications;
• Transfers and flights;
• Switching to winter or summer time;
• The presence of small children, if the circadian rhythms of the mother and child do not match;
• Long stay at the computer before going to bed.

The circadian rhythm determines the best time to exercise at home or in the gym:

• For example, a lark who decides to work out at 8-9 pm will feel weak and uncomfortable due to lack of strength;
• For owls, this time, on the contrary, is considered the most optimal.

Thus, physical exercise will bring results only when they are combined with the human biorhythm, as well as with proper nutrition and well-designed training program.

Can You Change Your Circadian Rhythm: How to Set Your Internal Clock

Research shows that a person can change their circadian rhythms, for example by waking up on an alarm and eating at the same time.

• The scientists also found that people who consistently exercise in the morning can "teach" their body to be ready for exercise at that time of day.
• Volunteers who were accustomed to exercising in the morning felt less strong and collected during evening training.

Experts say that this adjustment of the biological rhythm is especially important for athletes who are preparing for specific competitions. They recommend rescheduling workouts for the exact time of day when the competition will take place.

The best time of day for sports

According to scientists, the optimal time for fitness is when normal body temperature reaches its maximum, and the muscles become warm and elastic. For most people, this happens around 16:00 - 17:00. Also, according to various sources, a person is about five percent stronger in the middle of the day, and more enduring in the afternoon.

It is believed that in the morning the body temperature is most reduced, and it is undesirable to train at this time - a simple charge will be enough. Human biorhythms in the rest of the time operate on the clock as follows:

• From 10 to 12 days, the highest concentration of adrenaline is observed, so you can do any sports that require attention and endurance;
• From 14 to 15 days, human activity is reduced, and it is best to devote time to rest;
• From 15 to 16 days, the muscles are in high tone, and you can work out with dumbbells;
• From 16 to 19 pm - you can swing, go to aerobics, run. During this period, the body most favorably affects the load;
• From 20 to 22 in the evening the temperature gradually decreases, energy decreases, fatigue appears. It is advisable to postpone any load.

Before meals or after

• The answer to this question depends on the goals of the training, but all trainers recommend eating light food 2 hours before training, otherwise there may not be enough energy and the person will be tired.
• Immediately after eating, any load is prohibited, with the exception of the use of a gainer or protein: athletes must take them 30-60 minutes before visiting the gym.

In the morning or evening

In fact, the choice of time for sports should depend not only on the generally accepted norms of the circadian rhythm, but also on one's own well-being.

• Larks should visit the gym in the morning, because. in the evening you will feel very tired.
• Owls, on the contrary, it is advisable to postpone classes until the evening, because in the morning they will not have proper activity.

Experts believe that regardless of personal preferences, almost all people are physically stronger and more resilient in the afternoon.

When is the best time to run

• There is a theory that cardio loads immediately after waking up contribute to the speedy burning subcutaneous fat, because Because of this, the body is under stress.
• Therefore, those who want to lose weight are advised to run before breakfast, after drinking a cup of unsweetened coffee or tea.

When to recharge

Of course, exercise is designed to wake up as soon as possible, warm up the muscles and the whole body, so it must be done in the morning.

• It is advisable to do this before breakfast, after visiting the bathroom and washing.
• Even small amounts of physical activity after eating can cause digestive problems.

The best time to gain muscle mass

It is believed that training in the afternoon is the best option for those who want to accelerate muscle growth. And this is undeniable:

• Between 14:00 and 16:00, muscles are most receptive to exercise, and metabolism reaches its peak of activity, which ultimately contributes to favorable training results.

Can you exercise before bed?

Most research shows that exercise improves sleep quality. It doesn't matter what time of day the workouts take place.

• Scientists believe that even vigorous exercise just half an hour before bedtime does not affect its quality.
• And one more thing, experts are unanimous - lack of sleep significantly reduces the results of classes.

If you decide to go in for fitness, choose the time for exercising, taking into account the established routine and lifestyle. To avoid injury and overwork, you need to consistently stick to your chosen schedule and make exercise part of your routine.

Many trainers recommend that their clients, when choosing a time for training, focus not on generally accepted standards, but on their own well-being. You can choose the best option through experiments: try to work out in the morning, afternoon and evening on different days, and then compare your feelings at different times.

Reviews and experience of our readers

Zhanna, 29 years old:

“I enjoy going to the gym 3 times a week, working out from 8 to 10 pm and feeling great. I tried to transfer training to the first half of the day, but I could not give all my best at 100%, so I decided to leave everything as it is.

Anastasia, 34 years old:

“For me, the most convenient time is from 3 to 5 in the afternoon. If I go to classes in the morning, then I will be sleepy, and the evening hours do not suit me because of fatigue.

Olesya, 27 years old:

“As I started going to the gym by 2 pm 1.5 years ago, nothing has changed so far. It’s hard for me to get up in the morning, and I have to devote evenings to my family, so I have no other options.”

Eastern horoscope for April 2019

Anyone who has made a willful decision to regularly engage in sports in order to improve health or lose weight. overweight, be sure to think about what time it is better for him to practice and at what interval to take after that. These questions will help you understand Scientific research and the recommendations that we have collected in this material.

All the pros and cons in favor of the morning

Evening workouts are also the most effective for stress relief.

Cons of evening classes

The disadvantages of exercising in the evenings include the fact that if a person has a priority to reduce shape and burn fat, such training should take place late in the evening, at least a couple of hours after.

This should also add the answer to the question: is it possible to do exercises before bedtime. Any physical activity should be completed at least two hours before bedtime. The fact is that is an important factor for the health of every person. And charging increases body temperature, increases blood circulation, leads to nervous system into a state of excitability, and the body to wakefulness. All these factors not only do not contribute to normal and timely falling asleep, but even prevent it.

Important! If there is no other time for training except late in the evening, then breathing exercises should be carried out at the end of the set of exercises. They will help to establish normal breathing and normalize body temperature.

And one more important aspect- Going to bed after a workout is not recommended. It is necessary to use something light protein-carbohydrate.

But what about lunch?

Lunch workouts are not as popular as morning and evening workouts. They are most often resorted to on, in, during the period of absence of work, etc. Let's consider whether the exercises are effective at this time.

Why can

During the daytime, the body's highest tolerance for pain is observed. Therefore, at this time it is good to carry out power loads. For more comfortable and effective lessons has daylight.

The advantages of day visits to gyms include the fact that at this time they are not crowded, as a rule, instructors are free who can pay more attention to you. Also, if you have the opportunity to play sports during your lunch break, this will allow you to soak in bed in the morning or relax longer in the evening after a hard day's work.
Lunch workouts energize for the rest of the day, stimulate, increase performance. Surely many are interested in the question: is it possible to play sports after eating, for example, at lunchtime. The optimal interval between workouts should be 1.5-2 hours (if the goal is only to be in shape, then you can reduce it to one hour).

During morning and evening sports activities the main meal should fall on. Training at lunchtime should be carried out taking into account the recommended intervals before and after meals. Better to have lunch after class.

Important! In the post-workout diet, you should minimize your fat intake and eliminate caffeine (within two hours). Before and after classes for an hour you need to drink at least half a liter of liquid.

Why not

For any person, regardless of the characteristics of biorhythms, the body's zero activity falls on the afternoon hours - from two to three. Therefore, it is not worth planning sports activities at this time.

It will be difficult for a working person to plan time for a lunch meal, since a full meal is not advised before a workout, and food after class will already have an afternoon snack, which should also not be oversaturated with calories.

Summarize

Of course, everyone will choose the time for training individually, depending on the rhythm of life, work or study schedule, their chronotype and the desired result. The purpose of our article is to point out the changes in the body that occur at one time or another of the day during its physical activity.
Summing up the above, we note that to maintain health, training at any time of the day and regardless of the meal interval will be useful. If the end goal exercise is a set of muscle mass and it is planned to focus on strength exercises, for stretch marks, then best time this will be the evening. Also in the evening it is good to go in for swimming and team sports.

Those who want to quickly and effectively lose weight should give preference morning workouts. At this time, it is good to engage in light types of exercise: cycling, exercise, etc.

If you are clearly related to a certain chronotype, then "larks" are best able to tolerate training until 12 noon, "pigeons" train well around four in the afternoon, and "owls" prefer to physically load the body in the range of eight in the evening.

One of the fundamental and highly controversial issues of fitness is the time of day for training. Is it good to train in the evenings, when most of us are free from work? If so, when exactly should classes start? There are many different opinions on these issues.

Let's try to understand this issue. The pros and cons of evening fitness, tips for evening workouts are the topic of our article today. Begin!

Evening fitness: cons

There are no significant drawbacks to evening workouts, except for two factors: fatigue accumulating during the day (which can negatively affect results) and dinner after training, which can negate the benefits of aerobic exercise.

If you train in the evening to lose weight, have your last meal before going to the gym

The rest is more about the merits of morning classes. It is believed that morning glycogen deficiency and low level insulin (we will not dive into the physiological questions of why this happens) contribute to more efficient fat burning.

There is also an opinion that the processes of energy metabolism in the body, which are activated in the evening, interfere with the effective growth of muscle mass. However, this is a very controversial issue; such statements cannot be attributed to unambiguous arguments.

Let's note one more interesting fact. Morning workouts are considered useful in Asian countries: the Japanese, Chinese and other residents of this region most often work out at 7-8 in the morning. At the same time, one cannot but admit that in the "Western" world, including Russia, athletes achieve excellent results when training in the evening.

So, we found out that there are no compelling arguments “against”. Now let's move on to the benefits.

Benefits of evening fitness

Let's start with the obvious: fitness enthusiasts have to work out in the evening. The whole service is designed for this. If you just visit gym possible at any time of the day various specialized training especially effective in the evening.

As noted above, subject to strict adherence to the diet (that is, if you do not eat after an evening workout), classes starting at 19-21 hours will be most effective for losing weight. But once again we focus our attention: after a workout, in this case, only foods devoid of fats and carbohydrates can be allowed from food.

The cardiovascular system is easier to tolerate evening workouts, but this does not mean that the effect will be lower. We are talking about the danger of harming yourself with excessive loads, which decreases in the evening. This applies to both strength and aerobic training, but a special effect is manifested precisely when working with "iron".

So, yes or no?

It really doesn't matter if you work out in the morning or in the evening.

While sports science does not know unambiguous arguments in favor of one of these options

The conclusion suggests itself as follows: you can do it in the evening, it does not cause any harm or other significant disadvantages. But here another important question arises: in the evening, what time exactly? We will answer it too.

Best time for evening workout

The lower time limit can be set based on dinner. You should eat, wait an hour or two, and only then start doing fitness. The reason is that it is no longer desirable to eat seriously at the end of classes. For physiological reasons, and in order to sleep well, you should complete your workout at least 2-3 hours before bedtime. It turns out that a reasonable lower bar of time is 19 hours.

During evening home workouts, you should think about your neighbors: it is better to reduce noise to a minimum. This task is well solved by Life Fitness simulators, one of the important advantages of which is quiet operation.

Finally, a little tip: never change the time of visiting the gym abruptly. If you need to switch to a different daily routine, move the start of your workout by an hour or two each time, no more than that. So you save your body from unnecessary shocks.