Everyone is interested in learning about when it is better to exercise in the morning or in the evening, and how to properly plan and distribute fitness loads. This article is devoted to this topical topic.
Fitness in the morning
Interesting facts about morning fitness
Morning workouts are designed for people whose bodies work like early risers. It is important that the work schedule can be coordinated with classes without prejudice. This option is suitable for lazy people with weak motivation: there is a chance to successfully study in the morning, since the brain, which has not had time to wake up, will take the activity for granted. Exercising early helps you burn maximum calories throughout the day. The fact is that this type of physical activity creates all the conditions for accelerating metabolism. Morning exercise helps you tune in to an active pastime during the day, and in many cases helps to wake up the body and gain a lasting charge of vigor.
The real benefits of morning fitness
Appetite control
Early exercise provides comfort and protection from overeating during the day. This fact is confirmed by the fact that British researchers surveyed fans of morning running and other types of fitness. As it turned out, such people felt comfortable during the day; they did not suffer from a debilitating feeling of hunger. Those who like to exercise in the evenings are less likely to achieve similar success. According to experts, morning workouts suppress the production of hormones responsible for increasing appetite. It turns out that for people with a tendency to overeat, morning exercise acts as a protection against this harmful habit.
Intense fat burning
In the morning, the fat burning process is most effective. When our body experiences physical activity, its carbohydrate reserves are first exhausted, and only after 20 minutes of continuous work, the muscles begin to be nourished using energy obtained from fat reserves. For this reason, only long workouts, from 40 minutes, are considered effective in losing weight. Foreign scientists who study the body of athletes know exactly when it is better to exercise, in the morning or in the evening, in order to lose weight. So, they believe that training in the first half of the day will be effective and fat-burning, even if it lasts up to half an hour. This load is equivalent to a 40-minute fitness class in the afternoon. As doctors say, until 5 pm, metabolism is predisposed to intense energy consumption. After this threshold, the rate of metabolic processes physiologically decreases. Restoration occurs in hormonal and other systems. This is why fat reserves that are difficult to burn in the morning are easier to destroy.
Minimal risk of muscle injury
We continue to talk about when it is better to exercise in the morning or evening for health and quick weight loss. Interestingly, after early sports activities, the feeling of fatigue is neutralized more quickly, and muscle tissue is restored better. This effect was noticed by authoritative foreign researchers. When observing three thousand fitness enthusiasts, it turned out that it was after morning workouts that the body’s recovery proceeds 20% faster. Evening training is inferior to morning exercises in this regard. The test results proved that the same loads during training cause microtraumas of muscle tissue and negative changes in the composition of the blood more often during evening fitness.
Cons of morning fitness
We will not describe in detail the negative aspects of evening training; we will touch on them briefly, since these arguments are very doubtful.
Firstly, there may be problems with the combination of fitness and breakfast.
Secondly, in the morning a person’s blood is thick.
Thirdly, for some people it is problematic to exercise in the morning, since the body cannot wake up.
morning or evening, it is important to find the optimal time of day for fitness specifically for yourself, taking into account the individual biorhythms of the body and lifestyleFitness in the evenings
Interesting facts about evening fitness
For people whose bodies are close to owls, evening sports are definitely suitable. It’s good that after a working day you can work out the necessary muscles. It’s great if you can stop by the gym on your way home from work. Evening exercise helps relieve stress, distract you from workloads and all sorts of problems that have accumulated during the day. Moderately stressful activities help improve sleep.
The benefits of fitness in the evenings
Acceleration of metabolism
We know that in the evening the metabolic rate in the body decreases. For this reason, sweets consumed during breakfast minimally spoil the figure, and the same high-calorie foods added to dinner are highly likely to cause obesity. Smart training is a great tool for accelerating your metabolism to the desired level. The main condition is maintaining moderation in everything. You need to study without fanaticism.
Long lasting fat burning
The post-workout period during night sleep is associated with the effective breakdown of excess fat. After the evening load, the destruction of fat reserves does not stop; it drags on for another 12 hours, no less. Muscles draw energy reserves from the body to successfully repair fibers. At night, only a light dinner is allowed.
Disadvantages of evening fitness
You can feel all the negative aspects of exercising before bed on your own; it’s individual. But let’s briefly touch on the disadvantages of this approach.
Firstly, evening sports can be hampered by fatigue after a hard day.
Secondly, after late workouts you may be very hungry, which results in a risk of overeating.
Thirdly, if the exercise is intense enough, it can interfere with restful sleep.
Now you know all the intricacies of fitness at different times of the day, and it will be easier to decide on the best option for yourself. The main condition is that you need to exercise with pleasure, constantly looking for motivation to improve your results.
It just so happens that man by nature is born a perfectionist, and he always wants only the very best. This applies to all areas of life, be it relationships - the best partner or work - a high position, we simply do not agree to anything less. Sports, in particular fitness and bodybuilding, have not escaped this phenomenon. In their activities, people try to find the best time to train. And the whole paradox is that the latter really exists, and today we will find out what it is.
So, let's get started, dear comrades.
Is there a best time to train?
What do you think are the most “percussive” (in demand) days of the week when people go to the gym/fitness room?
That's right - Monday, Wednesday, Friday. Maybe you can also name the time? C 18-00 to 20-00 , again to the point! Statistics tell us that more 65-70% visits occur precisely on these days and times. This is understandable: the working day ends and the time comes when a person is left to his own devices. Why does the main influx occur on odd days? Well, usually, this is due to a hectic weekend and the desire to quickly get yourself into a proper working state (for the week) after it. It is also believed that Monday is a hard day, and in order to completely ruin it for themselves, people finish off Monday with physical activity in the gym :).
But seriously, the majority are simply already accustomed to their original visiting schedule and are not going to change anything. And is it really necessary? We'll find out now.
Best time to exercise: theory and research
Nowadays, it is no longer possible to imagine sports being separated from science. Scientists are constantly coming up with all sorts of crap and different ways for an athlete to implement the principles of “faster-better-stronger”. At one point, they received a proposal - to determine the best time for training. , and they did it with great willingness, well, let's take a look at the results.
Note:
The note will provide several scientific studies regarding what time is the best for transforming your body and building muscles.
Let's go in order.
Study No. 1. Department of Kinesiology Williamsburg, USA
What was done:
They took 100 healthy, untrained men who were forced (under pressure :)) to perform a series of strength tests. Time: 8:00 morning; 12:00 , 16:00 day and 20:00 evenings.
Results:
Maximum muscle performance was achieved in the evening, but only during exercise with rapid movements. This happens because the activation of fast-twitch muscle fibers (responsible for lifting heavy weights and running fast) performs much better when body temperature is higher. Which corresponds to the afternoon (evening time).
The next thing that was paid attention to was the change in hormone levels, in particular and, during the day. The first hormone has a direct effect on building muscle mass, the second is actively involved in the processes of muscle destruction and. When resting, testosterone levels are higher in the first half of the day, but its increase after training in the evening is greater compared to the morning. Cortisol levels are lower in the evening compared to the morning. For example, its lowest level is at the beginning 19:00 evenings, and the highest - at 7:00 morning.
Study conclusion:
The best testosterone-cortisol ratio is when the first is high and the second is low. This time is ideal for burning fat and building muscle mass, and it occurs in the evening (around 19:00 ) .
Note:
Despite all the research, it is important to note that each person has his own biology of sleep and wakefulness, his own chronotype (work of the body during the day). It is this important attribute that reflects the physical functions of people (such as hormone levels, body temperature, cognitive function) at the peak of its activity.
Chronotype explains why some people wake up as fresh as a daisy in the morning, while others have to drag themselves out of bed and lap up tons of coffee before they can begin to function normally.
Global output:
Science supports the idea of going to the gym in the evening, but it's important to listen to your body and decide for yourself whether you are a morning person or a night owl.
Study No. 2. University of Washington, USA
To determine the best time to get results from training, you need to know your.
In particular, if you are an endomorph - have a slow metabolism, then it is best to train in the first half of the day (before 12-00 ) so that the body uses energy from fat deposits. If you are an ectomorph (thin bone type) and have a fast metabolism, it is better to exercise in the evenings, when there are enough calories in the body to use them as fuel. For mesomorphs, exercise may be suitable both in the morning and in the evening. And here it all depends on how you feel during and after training. You may feel a powerful surge of energy in the morning or, on the contrary, be as lethargic as a tomato. Therefore, focus on your feelings.
How should you train if you want to lose fat and build muscle?
First of all, cardiovascular (cardio) and strength training should not be done at the same time. They must be separated from each other by at least 6-8 hours. The reason is simple - in the process of training with weights, the body uses up all its energy reserves. When you follow up with a cardio session, your body begins to use muscles for fuel. (process of burning muscles).
If your work schedule allows you to train with iron only in the evening, then activities aimed at burning fat (for example,) should be carried out in the morning.
Study No. 3. Journal “Sports medicine”
Human life is governed by circadian rhythms (sleep-wake cycles). They regulate body temperature, blood pressure, metabolism and other physiological functions. Circadian rhythms function 24 hours a day and can be shot down (reset) based on environmental signals. The time of day is one of these signals.
Although these rhythms are innate, a person can still change them based on his behavior. For example, getting up with an alarm clock or setting specific times to eat and exercise. The body's ability to maintain exercise intensity will adapt to your training time. Therefore, if you decide in the morning and then try to move the “training” to the evening, then most likely this process will proceed much more sluggishly. However, there is no need to worry, circadian rhythms are quite plastic and malleable, they only need about a month to adjust to a new way.
So, based on the scientific research, the following conclusions were made:
- The optimal time for physical activity (when a person has the highest body temperature) counts 4-5 evenings;
- strength indicators for 5% above about 12 day;
- anaerobic performance (long distance running) n and 5% higher in the evening.
- endurance is higher in the afternoon. Aerobic endurance 4% higher in the afternoon;
- the likelihood of getting injured when working out in the gym in the afternoon is lower (by 20% ) than in the morning;
- physical activity can improve sleep quality (for 2-3 hours before departure).
So, we’re done with the research, let’s move on to the practical aspects.
Best time to exercise: circadian rhythms
Now we will look at the entire dial and decide how best to be active during the day.
No. 1. 5 am “Salute to the sun!”
A person's body temperature is at its lowest in the morning (girls are generally “stubs”), Therefore, the best type of body movement would be yoga. It relaxes the joints and is perfect for this time of day with its gentle character. Morning yoga will make all your subsequent workouts easier and create the right body mood.
No. 2. 7 a.m. “Time for cardio”
Early cardiovascular activity will make your body more efficient throughout the day. When a person wakes up (and still doesn't eat anything) It has lower levels of blood sugar and glycogen in the liver and muscles - this creates an ideal environment for getting rid of fat. Some studies have shown that up to 300% more fat is burned in this state. Intense cardio sessions (during 35-40 minutes) raise the metabolic rate for several hours, helping to fight extra pounds throughout the day.
No. 3. 15:00 pm. Long outdoor running/endurance exercises
Go on a long trip (up to 60 minutes) leisurely jog after lunch. During it, your heart muscle will pump blood well, your body temperature will begin to rise and your joints will become more flexible.
No. 4. 16:30 pm. Cycling
you will burn (more and faster) extra calories if you push on the pedals. IN 16:40 Peak body temperature is observed in women; muscles are also the most flexible during this period, and blood viscosity is the lowest.
No. 5. 17:00 pm. Working with weights
Body temperature reaches its peak by this time, and lifting weights during this period has a positive effect on increasing testosterone and decreasing cortisol. Moreover, in 5 in the evening the body switches to the evening cycle (includes “second wind”), and the person feels a powerful surge of strength.
No. 6. 19:00 pm. Swimming
If you want to get the most out of it, then the ideal time for it is between 6 And 8 evenings. The muscles are most flexible at this time, and reflexes are the fastest.
No. 7. 20:00 pm. Team games
After work and rest in 8 In the evenings, the most preferred type of activity is team sports: football, volleyball, dancing. They will perfectly develop your reaction, flexibility, speed, and will also charge you with positive energy for the rest of the day.
That's it, let's move on to the independent part.
The best time for training: we determine it ourselves
I would like to summarize all this chatter with specific recommendations that will help determine your best time for training. So, let's go.
No. 1. Best time = most convenient for you
We all depend on circumstances: work, study, family, holidays, drinking, partying.
Therefore, even if you know that the best time to study is 19:00 evenings, but you simply physically do not have time for this deadline, then there is no need to puff yourself up. Of course, after work you can immediately drive to the gym, grabbing something quick and dry on the way, but this is not good. At a minimum, it is necessary 30 minutes after your main activity to rest, and eat at least 1 an hour before training.
Conclusion: don’t try by hook or by crook to get into the best training window, adjust the schedule to suit you.
No. 2. Best time = systematic
If you have made it a rule to go to the gym on the same days of the week and time (different from the usual), then your body will eventually get used to the regime and make it better for physical activity. It is much more effective to be consistent and disciplined than to waste time trying to find the right or wrong time of day to workout.
No. 3. Best time = rely on knowledge
Most people (approx. 70% ) are neither owls nor larks, i.e. they are indifferent in their circadian rhythms. And here, in determining the best time for training, you need to focus on the following scientific and practical data.
No. 4. Floating schedule is not a problem
Many people do not work like everyone else - weekdays with 9 to 18:00 . In this case, you need to have your own schedule for at least a week and enter training days into it. When you feel that you are not going to get to the gym today, then stop training at home or in the place where you are now. Also, you should not buy a subscription with fixed visiting days, pay one-time or go as a hare :). If you “job” at night, then test what time (before or after work) Your body responds better to physical activity.
Follow these tips, listen to yourself and you will easily determine the best time to train. Actually, that’s all there is left to “conclude.”
Afterword
Today we found out when is the best time to train in the gym, which means you have taken another step towards the body of your dreams. Thank you all for your attention, see you soon!
PS. So, you’re already ready to leave, but who’s going to write down the comments)? yum, always happy to answer!
P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points towards karma, guaranteed.
With respect and gratitude, Dmitry Protasov.
The question of when it is better for a person to exercise - 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, there cannot be. Still, an individual approach is needed here.
"Owls" train in the evening, "larks" - in the morning
If life just begins for you in the evening, and getting up in the morning is equivalent to execution, then the best time for you to train is the evening. If you are a “morning person” and have been accustomed to getting up with the first rays of the sun since childhood, then morning workouts will be optimal for you.
Choose your workout time depending on your activity
If you are primarily engaged in mental work and spend most of the day in a chair in front of a monitor, then it would be nice for you to stretch your bones in the gym in the evening. But if you spend the whole day running around visiting clients or carrying bags, then it’s better to train in the morning, because in the evening you won’t have the energy to train.
Choose your workout time depending on your health condition
Much depends on the person’s health status. For example, if you have heart problems, don't try to exercise in the morning.
When we sleep, our heart also rests because blood circulates more slowly. For several hours after sleep, the human body experiences such phenomena as increased heart rate, accelerated metabolism, and increased blood pressure. And the additional load can lead to adverse consequences.
Choose your training time depending on 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 low, and if you exercise before breakfast, the body will be forced to draw energy not from carbohydrates, but from fat. Therefore, morning workouts allow you to lose weight three times more effectively than evening workouts. And training on an empty stomach burns 300% more fat than training after eating.
What time of day to train – morning, afternoon or evening – depends on the person’s physiology. If you are a night owl, train in the evening, if you are a lark, train in the morning. There is no need to torture the body by doing the opposite. There will be no benefit from this. And if you have chosen a certain time, do not change it in the future.
Max Rinkan, expert man.tochka.netIf your goal is to gain muscle mass, then it is better to train in the afternoon or evening, but not until late.
I train when I can
Most people train when circumstances and sometimes finances allow it. It's no secret that the main stumbling block to going to the gym is work. If you have a normal work schedule - from 9 to 18, then it is not possible to train in the morning and during the day, although, according to experts, the peak time for muscle activity is during the daytime. But, as a rule, a person has only the evening to train.
If a person has the opportunity to train in the morning, he happily grabs this option, since the attendance of the gyms in the morning and evening is incomparable (there is no crowd there in the evening), and it costs him less.
In any case, if you have decided on a time to visit the gym, then let it be stable. Build your routine so that exercising at this time of day brings you benefits.
In conclusion, let’s summarize all of the above, giving recommendations that will help you choose the optimal time for training.
Train 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 planned program in the gym, avoiding a large influx of people, if you want to free up your evenings for other things.
Morning workout advocate:“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 exercise equipment is available, there are not many people. I worked out, and the whole day is free, including the evening.”
Train during the day: if your working hours allow it and you are confident that you can do it regularly; if there is a gym in the office or near it.
When it comes to the best time to train, it is important to separate strength training in the gym for the purpose of muscle growth and weight loss. These are fundamentally different activities, implying different metabolic processes - which is why it is extremely difficult for the body to burn fat and build muscle at the same time.
Workouts for weight loss are aerobic (that is, requiring the cells to consume oxygen), while strength exercises for muscle growth are anaerobic. Cardio's effectiveness for burning fat increases when blood glucose levels are low (which literally forces the body to burn fat reserves), while strength training is not possible under such conditions.
In other words, morning workouts are ideal for burning fat and increasing endurance, while workouts for muscle gain are recommended in the afternoon. However, you can also work out early in the morning - you just need to follow the tips described in our material (for example, take a portion of a gainer before training).
Why is it hard to exercise in the morning?
Strength training early in the morning is much more challenging for most people than training in the afternoon. The main reason for this is that the body simply does not have enough energy in the morning - muscle glycogen stores and blood sugar levels are minimal, and the energy from fat stores cannot be used to perform strength exercises.
Let's say you are doing - just a minute ago the body did not know about the upcoming load, but now it needs energy. The source of this “fast” energy can be exclusively glycogen reserves 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 correctly in the morning?
If you exercise early in the morning without sufficient glycogen stores, your blood sugar levels will drop, making your workout much more difficult and leading to brain fog or even fainting. For a full strength training session 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 your 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 weight at the end of the training, the body again needs calories for closure - or a second breakfast in the case of morning training.
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 will have already been absorbed and their energy will enter the bloodstream.
However, after finishing your morning strength training, it is still important to have a full breakfast and provide your muscles not only with carbohydrates and proteins, but also with vitamins and minerals. Also remember that it will take about 1-2 weeks for your body to get used to this training regimen, and do not despair if the first days seem too difficult.
Morning workouts to burn fat
Let us remind you once again that fat burning occurs exclusively when blood glucose levels are low. The reason lies in the fact that insulin, increased by sugar, is necessary for the formation of energy reserves, while the hormone adrenaline is needed to remove this energy from cells (1). In this case, insulin and adrenaline cannot be synthesized by the body at the same time.
For this reason, for weight loss, it is recommended to last at least 30-40 minutes - in this case, the body first uses up glycogen and carbohydrate reserves, reducing insulin levels, and only then adrenaline increases, activating fat burning processes. The good news is that this process happens much faster in the morning.
Cardio on an empty stomach
In most cases, immediately after waking up, glycogen reserves in the body are minimal - which is why slow cardio performed in the early morning leads to the fastest weight loss. Moreover, any breakfast (even a protein isolate that does not contain carbohydrates) will force the body to primarily burn the calories of this breakfast, and not fat reserves.
The main rules of morning workouts for weight loss are an empty stomach and the most moderate pace of exercise (running is definitely not recommended) lasting at least 30-40 minutes. Immediately after completing 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.
Is it possible to train in the evening?
Unfortunately, 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 overstimulation of the central nervous system.
If you have absolutely no other choice and can only go to the gym in the evening, plan a large meal 2 hours before your evening muscle-building workout, so that only a light dinner is left afterward. Also carefully study the composition of sports nutrition, making sure that it does not contain other stimulants that disrupt sleep.
***
Morning workouts on an empty stomach are best for weight loss, but before strength training for muscle growth, it is recommended to take a portion of a gainer in the morning. Training late in the evening is the worst option - the presence of glucose in the blood will block fat burning, and general fatigue during the day will not allow you to carry out strength training with maximum impact.
Scientific sources:
- The Stubborn Fat Solution, Lyle McDonald,
Not sure what time of day is best to exercise? After reading this article, you will determine the most optimal time for working out in the gym.
Designing a training process is not an easy task. It is necessary to provide for many subtleties and nuances. Proper nutrition, a list of effective exercises, recovery time, sleep, discipline and much more will help you build a beautiful body.
Few people know that to achieve the required result, you need to choose the right time for training. The fact is that not all hours of the day are equally suitable for exercise. Let's look at what can influence the timing of your workouts and what part of the day is most productive.
Target
What do you want to achieve from going to the gym? Everyone knows what they want, and you are no exception.
Correctly selected time for training helps to achieve faster results.
AND are the most desirable goals that are stuck in the heads of many people who decide to work on themselves and change for the better.
- Fat Burning
The human body is designed in such a way that after waking up, blood sugar levels are lowered and metabolism is accelerated.
If you exercise early in the day, fat will become the main source of energy, not carbohydrates. Therefore, you can burn much more fat in the morning than during an evening workout.
If you exercise before breakfast, your body will lose more calories than after breakfast.
But it must be said that if you exercise on an empty stomach, you will lack strength, and therefore you will quickly get tired. Therefore, do not overload your body, otherwise you will drive it into a state of stress.
Thus, morning exercise will be much more effective if you decide to lose weight. But you need to approach the training process wisely and correctly calculate the load.
Useful article:.
- Mass gain
Evening workouts help gain muscle mass and increase strength. Hormones such as testosterone and cortisol are known to have a strong effect on muscle gain. While testosterone promotes muscle growth, cortisol, on the contrary, destroys muscle fibers.
Testosterone levels after evening workouts are much higher than after morning workouts. The level of cortisol, known as the stress hormone, on the contrary, is much lower in the evening than in the morning.
Therefore, by training in the evening, you are likely to gain muscle mass much faster than by training in the morning.
Useful article:.
Type of activity
If you sit in front of a computer all day and lead a sedentary lifestyle, then at the end of the day you need to stretch your body. In this case, evening training is the best remedy for muscle atrophy. Physical activity will increase testosterone , improve blood circulation and help keep muscles toned.
If you are engaged in physically demanding work associated with constant travel, active movement and heavy lifting, you will not have the energy for an evening workout. Therefore, morning workouts are the best choice for you. By working out at the beginning of the day, you are guaranteed to perk up and activate brain and muscle activity. The main thing is not to overdo it during training, otherwise you will not be able to effectively cope with work responsibilities.
Daily routine
The choice of time for training is also influenced by your daily routine. Each person lives in his own rhythm and organizes his day in a way that suits him.
If you work from morning until 5–6 pm, then, of course, you have no opportunity to train in the morning. You have no choice but to come to the gym in the evening.
If you have a relatively flexible work schedule and can choose absolutely any time to work out in the gym, then you are incredibly lucky. Organize your day as you please, but do not forget that you should always train at the same time. The body must adapt to consistently receiving the next dose of load.
You should not train haphazardly: first in the morning, then in the evening. Such instability will inevitably lead to stress because the body will not be able to adapt to the constantly changing schedule. In this case, accuracy and methodology are important.
Proper organization of the day will benefit you from working out in the gym, and will also make you more disciplined.
Morning workouts have another advantage - a small number of people in the gym. In the evening, the halls are packed to capacity and look more like a jar of sprats than a sports club. Therefore, if you can go to training in the morning, then you have a unique opportunity to train in a practically empty gym, rather than standing in line for 10 minutes to get the necessary exercise machine or equipment. In addition, in many halls, a morning pass is much cheaper than an evening pass.
It should be noted that in the morning your muscles and ligaments are less elastic and flexible than in the middle or at the end of the day. Therefore, before your morning workout, you need to devote enough time toto warm up the muscles, stretch the ligaments and tune the nervous system for productive exercise.
Do not neglect warming up during evening workouts, otherwise the risk of injury increases. In the morning, causing damage to an uncrushed body is much simpler and easier than at sunset, but evening time is not insurance against injury.
Body type
Oddly enough, your body type also affects the choice of time to work out in the gym.
- Ectomorph
People with this constitution have a fast metabolism.usually tall, thin, with long limbs, narrow bones and long muscles. If you are one of them, then train in the evening, since it is by this time of day that your body will have accumulated a sufficient amount of calories that can be used as a source of energy.
- Mesomorph
People with such a physique, as a rule, have average proportions, close to normal. Mesomorphs have muscular legs and arms, as well as broad shoulders and chest.
This body type is universal, so the benefits of morning workouts are approximately equal to the benefits of evening workouts. Again, I would like to mention that the goal and work schedule will mainly determine the choice of time for classes.
- Endomorph
People of this body type are usually prone to gaining excess weight.
If you are an endomorph, then your body has a slow metabolism. It is recommended that you exercise early in the day to burn off that stubborn fat as much as possible.
Conclusion
Choosing a time for training is a purely individual thing. After analyzing your lifestyle, your goals and desires, you can easily decide on this important factor, which will certainly help you in your difficult task.
The main thing is not to torture yourself excessively. If you cannot wake up normally and come to your senses in the first half of the day, and your productivity in the morning is zero, then there is no need to mock yourself - train in the evening. Conversely, if by the end of the day your strength is running out, but with the first rays of the sun you are full of energy, then train in the morning.
Remember, you need to enjoy life, and training and working on yourself is an integral part of your life.
