When to do the workout. Optimal training time

When talking about the best time to train, it is important to divide strength training into 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), and strength exercises for muscle growth - 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 the ideal choice for burning fat and increasing endurance, while workouts for gaining muscle mass It is recommended to do it in the afternoon. However, you can also exercise 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.

Eating a hearty breakfast an hour and a half before strength training will help saturate your muscles with energy, but 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 already be 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 maximum fast 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.

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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 gainer in the morning. Exercising 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 for exercise. strength training with maximum efficiency.

Scientific sources:

1. The Stubborn Fat Solution, Lyle McDonald,

What is the best time to train in the gym? This is one of the most frequently asked questions. While some people lace up their sneakers at the crack of dawn and head out to work out, others can't drag themselves out of bed until midday.

Opinions also vary among experts. Some say it is better to do it in the morning, while others say it is better in the evening. Everyone is trying to make their own arguments. But what does science say about this? Let's try to figure out what is the best time to work out in the gym? Morning, afternoon or evening?

BIOLOGICAL RHYTHMS

The circadian rhythm is regulated by the Earth's 24-hour rotation pattern. This affectsbody functions playing important role in his readiness for physical activity: blood pressure, temperature, hormone levels, metabolism and heart rate. These fluctuations in the intensity of various biological processes in connection with human sleep and wakefulness cycles are called circadian rhythms.

Our body's circadian rhythm determines whether we are a night owl or a lark. Therefore, our chronotype plays a big role in deciding when to train. It is easier for owls to exercise in the evening, while early birds do it in the morning. If you have this clear preference, then it's pretty easy to decide which schedule is right for you. What's interesting though is the scientifically proven fact that no matter what time we think is best, almost all of us are physically stronger and more resilient at the end of the day.

Scientists have discovered that although circadian rhythms are innate, we can change them based on our behavior. For example, using an alarm clock, meal planning and workouts. Research shows that our ability to maintain high-intensity training will adapt to the timing of the training. People who constantly train in the morning have trained their bodies to work at this time of day. And when they switch to evening exercise, they don't feel as strong. So if circumstances don't allow you to exercise at your preferred time, there's no reason to be upset. You can change your rhythms and your body can adapt to the new workout time. However, it may take about a month to reset your internal clock.

BENEFITS OF TRAINING IN THE EVENING

Body temperature is an important factor in conductingquality training. A cold body means stiff muscles that prevent you from performing at your best, and they are also susceptible to strains. Increased body temperature makes muscles more elastic. It usually increases during the day, reaching a peak in the evening. In the afternoon, on top of everything else, better time reactions, speed. Heart rate and blood pressure are low. All this improves productivity and reduces the likelihood of injury.

This is confirmed by scientific data. For example, a study published in 1998 in the journal Medicine and Science in Sports and Exercise examined the effect of time of day on muscle 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. Productivity was morehigh in the evening.

And in a study published in 2009 in The Journal of Strength and Conditioning Research, a group of young men showed greater muscle gain over 10 weeks (3.5% compared to 2.7% with morning group), and strength during exercise in the evening (from 17:00 to 19:00).

BENEFITS OF TRAINING IN THE MORNING

Research shows. That the optimal time for training is in the evening. But if you have problems with planning and consistency in your training regime, then it is better to choose the morning. In the afternoon and evening, training often conflicts with other responsibilities and activities. Plus, a full day of stressful work can take a serious toll on your willpower.

Morning workouts can also be a good option for improving your sleep quality. If you have problems sleeping, read the article ““. Since physical exercise increase heart rate and body temperature, exercising too late can disrupt sleep, while a study published in 2014 in the journal Vascular Health And Risk Management found that physical activity at 7 a.m. (compared to 1 p.m. or 7 p.m.) can help you sleep more soundly at night.

And in an experiment published in 2011 in The Journal of Strength And Conditioning Research, levels of blood pressure and sleep in people aged 40 to 60 years. Each participant performed moderate walking on a treadmill at 7:00 a.m., 1:00 p.m., and 7:00 p.m. for 30 minutes three times a week. The researchers found that all participants who exercised at 7 a.m. showed a 10% reduction in overall blood pressure and a 25% reduction in nighttime blood pressure.

Morning cardio - one of the first assistants in burning fat. A 2013 study published in The British Journal Of Nutrition reports that people are able to burn up to 20% more fat by exercising on an empty stomach, which is much easier to do in the morning than in the evening. This once again confirms the popularity of fasted cardio. So if you're a morning person or prefer to work out in the morning for some other reason, go ahead and hit the gym, just make sure your muscles are warmed up.

BENEFITS OF DAY TRAINING

A great way to take a break from mental work in the middle of the workday is if there is a gym near your work. Daytime training is good because you have already woken up, but have not yet had time to get tired mentally and physically. Also, this training option is suitable for those who work late or are too tired after work.

Hormonal levels are also important in determining the optimal time to exercise. Hormones such as testosterone and cortisol change throughout the day. Testosterone peaks in the morning and falls at the end of the day. But despite the fact that the level of this hormone reaches its lowest point in the evening, its level after training is higher in the evening than in the first half of the day. In addition, the stress hormone cortisol, which plays a large role in fat storage and muscle burning, peaks in the morning and decreases throughout the day.

In other words, the testosterone-cortisol ratio (when testosterone is highest relative to cortisol) is better in the early evening than in the early afternoon.

Since testosterone is so important for muscle growth and strength, in theory this makes the evening a less "catabolic" time to exercise. But this is just in theory, because short-term changes in hormone levels don't really mean much. Our body is very highly adaptive, and everything is very individual. Moreover, in addition to this, there are many much more important factors, affecting the final result.

Results

To determine the best time to work out at the gym, you don't have to be an expert on circadian rhythms. Just try training in the morning, afternoon or evening and choose what suits you! The most important thing, according to experts, is choosing the time of day when it is easiest for you to stick to the regime.

What days do you think people most often visit gyms and fitness clubs? Monday, Wednesday and Friday are the correct answer to this question. Maybe you also know the right time? Yes, yes, from six to eight o'clock in the evening. According to statistics, it is at this time that about 65-70% of athletes come to training. It’s not surprising, because the working day is ending, which means you can own body work out. Why does the peak occur on odd days? Here, everyone has their own options: some need to get themselves in order after a hectic weekend, while others want to complement their ruined Monday with a grueling workout in the gym.

But seriously speaking, most people have simply become accustomed to the original schedule of classes and no one is going to change anything radically. Is it necessary? Let's figure it out now.

So, sports have already moved from the category of a thoughtless “rocking chair” and now invariably keep pace with the development of science. Researchers are constantly conducting various experiments so that athletes can improve their results and achieve the goal of “faster, higher, stronger.” Somehow they received an excellent proposal to find out whether there was a best time for training, and they actively began to find out. So let's take a look at what they found out.

Important: in the following note we will talk about various studies that provide data on what time is considered the best for more effective transformation of the body and building sculpted muscles. Let's look at each in order.

Experiments number 1 from the Department of Kinesiology (in Williamsburg, USA)

The essence of the experiment: The researchers recruited 100 trained men with good health who performed daily various exercises to strength. Moreover, the strength test was carried out at different times:

• At 8 cheers;
• At 12 noon;
• At 4 o'clock in the afternoon;
• At 8 pm.

Results: the highest muscle performance was achieved in the evening (when exercise was performed fast movements). This is because the activation process muscle fibers, which contract rapidly, occurs at a time when body temperature is higher. Which also happens in the evening.

Another important detail that the researchers paid attention to was the different levels of hormones (cortisol and testosterone) throughout the day. Testosterone actively takes part in building muscle mass, and cortisol, on the contrary, actively destroys it and promotes intensive fat deposition. Studies have shown that the amount of testosterone in the blood is higher in the morning, but after training it becomes significantly higher. But cortisol in the body is least in the evening (the lowest level is at 7 pm).

Conclusion: The ideal balance for training is high levels of testosterone in the blood compared to low amounts of cortisol. This allows you to build muscle and burn fat more effectively. And this time period occurs in the evening.

Important: despite the research, do not forget that each body is individual and has its own characteristics of wakefulness and rest at different times of the day. It is due to the chronotype (features of the body’s functioning during the day) that indicators of the activity of physical functions are formed (for example, hormone levels, cognitive functions, body temperature, etc.). Chronotype is the explanation why some people easily wake up early in the morning and feel just fine, while others crawl out of bed and take a heavy dose of coffee before returning to normal.

Final conclusion: as scientific research shows, it is better to exercise in the gym in the evening, but everyone must decide for themselves individually how best and most conveniently to exercise in accordance with their condition and chronotype.

Experiment number 2 from the University of Washington (in the USA)

If you need to know best time For the most effective workouts, the first thing you should determine is your body type.

For endomorphs, whose metabolic process is slow, the ideal time for training is the first half of the day (12 noon). At this time, the body uses available energy to obtain energy. body fat. Ectomorphs who have thin bones, evening workouts are best when the body has sufficient calorie reserves for effective training. Mesomorphs can choose both morning and evening workouts. You need to pay more attention to how you feel after classes. In the morning, for example, you may have a lot of energy or, on the contrary, very little energy, so it’s better to focus on your own feelings.

What is the best way to train when you need to build muscle and remove excess fat?

The first thing to do is to include in your classes cardiovascular training and perform them regularly at the same time. Moreover, the break between physical exercise approaches should be no less than 6-8 hours. This requirement is explained very simply - in the process of training with weights, the body’s reserves are depleted, and if you add cardio training to this, the body begins to use it as fuel. muscle tissue, that is, the so-called muscle burning process occurs.

For example, if your work schedule allows you to go to the gym only in the evenings, then cardio exercises should be performed in the mornings.

Experiment number 3 from Sportsmedicine magazine

Human life is subject to so-called circadian rhythms (cycles of wakefulness and sleep). It is through them that body temperature, metabolism, blood pressure and other physiological indicators are regulated. These rhythms operate 24 hours a day, but they can be changed based on environmental signals. One of these signals is the time of day.

Most rhythms are considered innate, but some can be changed by a person himself, for example, by setting a certain time for training, eating, or getting up in the morning with an alarm clock. That is, the body’s ability to train more effectively will adapt to the time allotted for training. For example, if you constantly worked out in the evenings, and then suddenly decided to switch to morning workouts, then at first the classes will be very sluggish. But don’t worry, circadian rhythms are very flexible and can be adjusted to suit your needs, and this will take no more than one or two months.

So, based on various scientific research and experiments, the following conclusions were drawn:

• The best time to train (when human body reaches its highest temperature) - 4-5 hours after lunch;
• At 12 noon, strength indicators increase by 5%;
• The most best results anaerobic productivity (increase by 5%) are observed in the evening;
• The body's endurance, including anaerobic, is much higher in the afternoon;
• The likelihood of getting injured in the gym in the morning is 20% higher than in the evening;
• Physical activity improves sleep quality (if done 2-3 hours before bedtime).

Now that the research part has come to an end, it’s time to move on to the practical component. Now we will analyze the day in detail and decide what time is best to be active.

Number 1. Hello sun, at 5 am

In the morning, body temperature is very low, especially in girls. And this only means that the most optimal type of exercise for this time is yoga. It helps to relax your joints and makes further training easier, creating the necessary body mood.

Number 2: 7am is the time for cardio.

Early cardio loads will set the background for the rest of the day, making it more effective. After waking up (but still without breakfast), the human body contains a minimal amount of glycogen in the muscles and liver, as well as blood sugar. This is the ideal backdrop for quickly and efficiently resetting extra pounds. This opinion is confirmed by studies that have proven that fat burning in this state is 300% more effective. It is also important that intense cardio exercise (about 35-40 minutes) improves metabolic processes, which makes it possible to actively burn fat deposits for several hours afterwards.

Number 3. Take up outdoor running or endurance exercise at 3 pm

A long and leisurely jog after lunch (about 1 hour) will allow the heart muscle to pump blood more efficiently, the joints will become more flexible, and the body temperature will rise.

Number 4. Let's ride a bike at 16.30

Excess calories will go away several times faster if you sit behind the wheel of a bicycle. As studies show, at 16.40 body temperature (especially in women) rises to its maximum, muscles become more flexible, and blood viscosity noticeably decreases.

Number 5: It's time for weight training at 5 p.m.

Body temperature during this period of time becomes the highest, which allows you to increase the effectiveness of training (there is less cortisol in the blood, and more testosterone). Also at 5 pm, the human body adjusts to a new energy cycle, and the body receives an additional powerful surge of energy.

Number 6. Shall we swim at 7 pm?

If you need maximum effect from swimming, then the most effective time for this is the period between 6 and 8 pm. Reflexes at this time are the best, and the muscles are as flexible as possible.

Number 7: Team play time at 8 p.m.

After work and even rest, the best time comes for team sports. At 8 pm and later it is best to do:

• Dancing;
• Football;
• Volleyball.

After such loads, reaction, flexibility and speed improve, and they will also give energy and positive emotions for the rest of the day.

With this we come to the end of this part and deal with independent determination of time.

We determine for ourselves the ideal time for training.

As a summary of all of the above, I offer several specific recommendations in order to determine your best time to play sports. So let's begin.

First. Ideal time = whatever is most convenient for you

Each of us depends on our own specific circumstances. Study, work, holidays, family, etc. do not always provide the opportunity to fit into the best window for training. Of course, it’s good that you know about the ideal time for studying from a scientific point of view (at 7 pm), but if you physically can’t get to that exact time, don’t worry. And yes, you don’t need to rush to the gym immediately after work, snacking on the road without knowing what. This will not improve your health, but quite the contrary. Remember that after the main activity you need to rest for at least 30 minutes, and eat 1 hour before going to the gym.

Bottom line: adjust your schedule to fit your schedule, and don't stress yourself out trying to hit the scientifically perfect time.

Second. Ideal time = systematic training

If you have determined for yourself the days of the week and the time at which you actively work out in the gym, the body will get used to it over time and show greater efficiency during these periods. It is much better for results to be consistent and systematic than to constantly search for that perfect time to train.

Third. Perfect timing = rely on your knowledge

About 70% of people cannot be categorically classified as either larks or owls. That is, it turns out that this majority is indifferent in relation to their circadian rhythms. And in order to determine for yourself the best time to play sports, you need to use the data shown in the table below (see figure).

Fourth. Floating chart - no big deal

There are also people who do not work according to a fixed schedule, for example, from 9 to 6. For such cases, it doesn’t hurt to have your own schedule at least a week in advance and fit training days into it. If today, for example, you are sure that you won’t be able to get to the gym, you can train at home or wherever you are now. For such people, there is no need to purchase a gym membership, which includes visiting schedules. It would be much better to pay a one-time fee or even walk around as a hare. Those who work at night are advised to test their body to determine the time when the body most readily “responds” to stress.

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

All this depends on the goals being 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 different countries They constantly conduct all kinds of research related to identifying the most suitable period of time to play sports. And what did they come to?

American researchers stated that the best time to train the body is determined by its body type. 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 susceptible to gaining extra pounds. For this type of person, the best time to exercise is in the morning. This is from approximately 7 to 10 o'clock. At this time, the body has very little glucose and glycogen, 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 during training.

People with an average body type are called mesomorphs. Their metabolism is normal. There is no tendency to be overweight or thin. These people are the luckiest, since for them the best time to workout can be any: morning, afternoon and evening. Everything depends only on desire and well-being.

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

The experiment showed that they were most effective in the evening. 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. Other important reason that was identified during this study were 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 first half of the day. When training is underway, its level increases significantly more 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 to exercise to burn fat and promote weight loss is in the morning, as cortisol levels are higher. But it's not that simple. This will be discussed in more detail below.

Early Bird Workout

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

From 7 to 9 we burn fat

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 spend no more than 40 minutes at moderate intensity. If a person does not have problems with blood pressure and heart, you can increase the pace and cut the time in half. You need to focus on how you feel, since not everyone can exercise in the morning.

Aerobic exercises - from 15 to 16 hours

At this time, body temperature begins to actively rise and by half past four it reaches its peak. Perfect for this watch active species fitness activities, which include cycling, aerobics, dancing and running. They will have a beneficial effect on the fat burning process, 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 endurance. In the evening, body temperature is higher, as is the level of the hormone testosterone. All these factors have a positive effect on strength. This increases productivity during training.

Training after 19:00

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

Conclusion

Considering all of the above, we can say that the best time for training depends on the individual characteristics of the person’s body, as well as his goals. The best hours for losing weight are morning hours, and evening hours are best for pumping up muscles. Just before you start training, you need to visit a doctor to find out more about your body and make sure that there are no contraindications. And while playing sports, it is important to monitor your diet and sleep, since the result will appear only when the right approach to all three components. If at least one of the factors is left unattended, then even if you choose the best time of day for training, you can spend a long time torturing yourself with exercises, but still end up with excess or, conversely, insufficient weight.

Many people start playing sports spontaneously - some were recommended by doctors, for others sports is an opportunity to regain their good figure, well, someone just bought beautiful and fashionable sneakers on sale. Whatever the motivation for playing sports, one of the most complex issues– what time of day is best to study? Here it is worth considering the condition and physical fitness body, availability of free time, time of main work or study, schedule of classes at the gym, if you want to work out in a group. In addition, you need to pay attention to the individual time of psychological activity. This is the time during which we are ready to perceive something new and withstand stress. It is this factor that determines the type of person - “lark” or “night owl”.

In order to understand what time of day is best to exercise, let’s try to understand the nuances of morning and evening training.

Features of morning workouts

Many people associate morning workouts only with jogging. However, this is not always the case. Many large fitness centers are open from early morning to provide clients with the opportunity to exercise any kind of sport before work. But why do people choose physical activity over a good morning sleep? To do this, let's try to understand the pros and cons morning classes sports.

1. The most important reason why people exercise in the morning is the presence large quantity strength Admit it, how many times have you promised yourself to go for a run after work? However, a heavy dinner and fatigue take their toll and training remains only in plans. And if you get up early in the morning, you will get time only for yourself - when the children are sleeping and don’t bother you, when it’s too early to run to work, and you have so much energy that you can move mountains!
2. Any physical activity produces a huge amount of endorphins. This means that after training your mood improves significantly, you get a charge of vivacity and good mood for the whole day.
3. If you decide to work out in the morning, you need to know one main rule. After waking up, at least half an hour should pass before training, otherwise the heart simply will not have time to “warm up” for active work. After all, at night blood circulation slows down, even body temperature drops slightly. Under no circumstances should you wake up and immediately go for a run. When training in the morning, you need to devote more time and attention to warming up.
4. Another feature of morning training is the lack of glucose in the blood, since the last meal usually takes about 10 hours. If you want to gain mass, it is better not to exercise in the morning. But for drying and fat burning, morning is the time. Everyone knows that fat begins to burn only after 20 minutes of running, immediately after the body uses up glycogen. But in the morning, fat will begin to burn almost immediately, since there is no glucose in the blood. Therefore, even a 20-minute run will be very effective.
5. Morning workouts are very useful for those who do not control their appetite. A study was conducted at a European scientific institute in which thousands of people took part. People who ran in the morning consumed fewer calories throughout the day; they just didn't feel like eating. Among those who ran in the evening, similar results could not be achieved. Scientists have suggested that morning jogging somehow affects appetite. Whether this is true or not has not yet been proven, but many people really don’t want to eat after a morning run.
6. If you are planning an intense strength training session that requires a lot of energy, you can drink water with honey and lemon immediately after waking up. This will give you fuel for active work. If you don’t do this, your vision will become dark from the strain, and you may even faint.
7. Morning training also has a number of disadvantages, one of which is the thickness of the blood. After all, the body has not consumed water or food for more than 10 hours in a row! Therefore, choosing morning jog, do not neglect water - you need to drink both before and during training.
8. Another feature of morning training, or rather its advantage, is that few people do it in the morning, approximately 25% of total mass athletes. And this means that treadmills and other simulators will be free!

But the most important thing to pay attention to is your well-being. If you prefer to leave all important things for the morning, like to wake up early and get everything done, most likely, morning training will not be hard labor for you. Try working out one morning. If you like it, then you are definitely a morning person.

Why classic? Yes, because most people still choose evening workouts. And there are many reasons for this.

1. Many people exercise in the evening because they cannot take away their precious morning sleep time. In the morning you need to get up for work, study, and spend time on the road. And in the evening after dinner it remains free time, which many devote to sports.
2. Most people can't work out in the morning because it leaves them feeling groggy throughout the day. After morning training, they have to work and study, fatigue forces them to make many mistakes, the person becomes distracted, and concentration decreases. But after an evening workout, you can go to bed with pleasure and know that tense muscles continue to work and burn fat for several hours after exercise.
3. All athletes know that nutrition is closely related to sports loads. Eating in the immediate hours after a workout will put the emphasis on building muscle. And if you fast for at least 3 hours after exercise, you will notice fat burning and drying. Many girls choose evening workouts because they can go straight to bed afterward to benefit their figure. But after a morning workout you need to have breakfast, which does not entirely support the weight loss theory.
4. Evening exercise is a great way to speed up your metabolism, which slows down in the evening. This way you can “work off” the cakes and sweets you eat during the day.
5. Evening workouts also have their drawbacks - after intense exercise, you will not be able to fall asleep for a long time, since a huge amount of adrenaline and cartisol is released into the blood. But moderate exercise shortly before bed, on the contrary, will make your sleep deep and long.
6. If you only have late evening time to train, you need to give preference to less aggressive sports - swimming, yoga, bodyflex, Pilates, etc.
7. Another significant disadvantage of evening training is fatigue after a working day. If the day turns out to be nervous and difficult, you don’t even have the strength to think about training, let alone go to the gym.
   These are the main features, disadvantages and advantages of evening training.

When answering the question of what time is best to go to work out, you need to turn to your body. If you easily wake up earlier than others, get out of bed quickly and don’t lie around at the first rays of the sun, then by all means try to work out in the morning. Many people literally get pleasure and cheerfulness from morning exercise. If you have difficulty getting up when your alarm clock rings, walk around like a sleepy fly for half the day, but work perfectly at night, your time for exercise is in the evening. It is better for children to exercise in the afternoon, but not too late, so that the training does not lead to overstimulation of the sensitive nervous system child. It is best to study a couple of hours after the end of lessons, so that the child has time to rest and gain strength.

Before you start practicing, you need to pay attention to the little things. The choice of sport, gym and coach, the time of day to play sports, and the choice of a partner are very important. After all, it is these little things that shape your attitude towards your studies. If everything goes well, you will fall in love with sports, as many activists do. healthy image life. If something goes wrong, you will force yourself for a while, but sooner or later you will give up on this idea. Play sports, love sports, be on friendly terms with sports!

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