When talking about the best times to train, it is important to divide strength training into gym for 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.
Weight loss workouts are aerobic (i.e. requiring oxygen consumption by the cells) and strength exercises for muscle growth - anaerobic. The effectiveness of cardio for burning fat is enhanced by low blood glucose levels (this literally forces the body to use fat stores), while strength training in such conditions is impossible.
In other words, morning workouts are the perfect choice for burning fat and increasing endurance, while training for gaining muscle mass Recommended to be done in the afternoon. However, you can swing in the early morning - just follow the tips described in our material (for example, take a portion of a gainer before training).
Why is it hard to train in the morning?
Strength training early in the morning is much more difficult for most people than training in the afternoon. The main reason for this is that the body simply does not have enough energy in the morning - glycogen stores in the muscles and blood sugar levels are minimal, and the energy of fat reserves cannot be used to perform strength exercises.
Let's say you are doing - a minute ago the body did not know about the upcoming load, but now it needs energy. The source of this "fast" energy can only be glycogen stores from the muscles working in this movement, but not fat depots. In order to get energy from fat, the body will need at least 15-20 minutes.
How to swing in the morning?
If you exercise early in the morning without adequate glycogen stores, your blood sugar levels will drop, making your workout harder and leading to a cloudy mind or even fainting. For a full-fledged strength training for muscle growth, the body needs at least 100-150 g of carbohydrates stored in the form of glycogen directly in the muscles.
A hearty breakfast an hour and a half before a strength workout will help energize your muscles, 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 mass at the end of the training, the body again needs calories to close - or a second breakfast in the case of morning workouts.
Strength training early in the morning
For strength training early in the morning (especially when there is no time for a hearty breakfast), it is critical to take it immediately after waking up - otherwise the body simply will not have enough energy. By the time you arrive at the gym, carbohydrates from sports nutrition already assimilated and their energy will enter the bloodstream.
However, after the end of the morning strength training, it is still important to have a full breakfast and provide the muscles not only with carbohydrates and proteins, but also with vitamins and minerals. Also keep in mind that it will take about 1-2 weeks for the body to get used to this kind of training regimen, and don't be discouraged if the first days seem too hard for you.
Morning workouts to burn fat
Once again, we recall that fat burning occurs only at a low level of glucose in the blood. The reason lies in the fact that sugar-boosted insulin is needed to form energy stores, while the hormone adrenaline is needed to remove this energy from cells (1) . At the same time, insulin and adrenaline cannot be synthesized by the body at the same time.
For this reason, it is recommended to lose weight for at least 30-40 minutes - in this case, the body first spends glycogen and carbohydrate reserves, reducing insulin levels, and only then adrenaline rises, activating fat burning processes. The good news is that this process is much faster in the morning.
Cardio on an empty stomach
In most cases, immediately after waking up, glycogen stores in the body are minimal - which is why slow cardio performed in the early morning leads to maximum fast weight loss. At the same time, any breakfast (even a protein isolate that does not contain carbohydrates) will make the body burn the calories of this breakfast in the first place, and all fat reserves.
The main rules of morning workouts for weight loss are an empty stomach and the most moderate pace of exercise (jogging is definitely not recommended) lasting at least 30-40 minutes. Immediately after the end of such a fat-burning workout, it is recommended to take 2-3 capsules, while a full breakfast is acceptable no earlier than half an hour later.
Can you exercise in the evening?
Unfortunately, the late evening is the worst time for both strength training and weight loss training. Fat-burning training will be ineffective due to the presence of sugar in the blood (glucose levels decrease only 4-5 hours after the last meal), and strength training can cause sleep problems due to overexcitation of the central nervous system.
If you have absolutely no other choice, and you can only go to the gym in the evening, plan a hearty meal 2 hours before your evening muscle growth training so that only a light dinner is left after it. Also carefully study the composition of sports nutrition, making sure that it does not contain other stimulants that disrupt sleep.
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Morning workouts on an empty stomach are best for weight loss, but before strength training for muscle growth in the morning, it is recommended to take a portion of a gainer. Training late at night 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 strength training with maximum return.
Scientific sources:
- The Stubborn Fat Solution, Lyle McDonald,
When is the best time to train in the gym - this is one of the most frequently asked questions. While some people lace up their sneakers at dawn and go to work out, others can't get themselves out of bed until noon.
Opinions also differ among connoisseurs. Someone claims that it is better to do it in the morning, and someone - in the evening. Everyone is trying to make their own arguments. But what does science say about this? Let's try to figure out what is the best time to work out in the gym? Morning, afternoon or evening?
BIOLOGICAL RHYTHMS
The circadian rhythm is governed by the 24-hour rotation of the Earth. This affectsbody functions that play 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 the cycles of sleep and wakefulness of a person are called circadian rhythms.
The circadian rhythm of our body determines whether we are an owl or a lark. Therefore, our chronotype plays a big role in deciding when to train. Owls find it easier to train in the evening, while larks do it in the morning. If you have such a clear preference, then it's pretty easy to decide which schedule is right for you. Although it is interesting to know that no matter what time we consider the best, almost all of us are physically stronger and more resilient at the end of the day.
Scientists have found that while circadian rhythms are innate, we can change them based on our behavior. For example, using an alarm clock, meal planning and workouts. Research shows that our ability to maintain a high intensity workout will adapt to the timing of our workouts. People who constantly train in the morning have accustomed their body to work at this time of day. And when they switch to evening exercises, they do not feel so strong. Therefore, if circumstances do not allow you to train at your preferred time, this is not a reason to be upset. You can change your rhythms and your body can adjust to the new workout times. However, it may take about a month for the internal clock to reset.
BENEFITS OF WORKOUT IN THE EVENING
Body temperature is an important factor inquality training. A cold body is a rigid muscle that does not allow you to work as efficiently as possible, and they are also susceptible to sprains. Elevated body temperature makes muscles more elastic. It increases, as a rule, during the day, reaching a peak in the evening. In the afternoon, among other things, better time reactions, speed. Heart rate and blood pressure are low. All this improves performance and reduces the chance of injury.
This is also supported by scientific data. For example, a study published in 1998 in the journal Medicine and Science in Sports and Exercise examined the effect of the time of day on muscle work in a group of young untrained men. Each of them performed a series of endurance exercises at 08:00, 12:00, 16:00 and 20:00. performance was morehigh in the evening.
And in a study published in 2009 in The Journal of Strength and Conditioning Research, a group of young men over 10 weeks showed a greater increase in both muscle (3.5% compared to 2.7% with morning group), and strength during classes in the evening (from 17:00 to 19:00).
BENEFITS OF EXERCISING IN THE MORNING
Research shows. That the best time to exercise is in the evening. But if you have problems with planning and sequencing in your training regimen, then it is better to choose the morning. In the afternoon and evening, training often conflicts with other responsibilities and activities. Plus, a whole day of stressful work can wreak havoc on your willpower.
Morning workouts can also be a good option for improving sleep quality. If you have trouble sleeping, read the article "". Because the 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 exercise at 7 a.m. (compared to 1 p.m. or 7 p.m.) can help you sleep more soundly at night.
And an experiment published in 2011 in The Journal of Strength And Conditioning Research tracked levels blood pressure and sleep in people aged 40 to 60 years. Each participant did moderate walking on a treadmill at 7:00 am, 1:00 pm, and 7:00 pm for 30 minutes three times a week. The researchers found that all participants who exercised at 7 am experienced a 10% overall reduction in blood pressure and a 25% reduction in nighttime blood pressure.
Morning cardio - one of the first assistants in burning fat. A study published in 2013 in The British Journal Of Nutrition reports that people can burn up to 20% more fat by exercising on an empty stomach, which is much easier to do in the morning than in the evening. This once again confirms the popularity of hungry cardio. So if you are a morning person or prefer to work out in the morning for some other reason, feel free to head to the gym, just make sure your muscles are warmed up.
BENEFITS OF WORKING IN THE DAY
A great way to take a break from mental work in the middle of the working day if there is a gym near your work. Training in the daytime is good because you have already managed to wake up, but have not yet had time to get tired mentally and physically. Also, this training option is suitable for those who work late or are too tired after work.
Hormonal levels are also important in determining optimal workout times. Hormones like testosterone and cortisol change throughout the day. Testosterone peaks in the morning and falls at the end of the day. But despite the fact that the level of this hormone reaches its lowest point in the evening, its level after training is higher in the evening than in the morning. In addition, the stress hormone cortisol, which plays a big role in fat storage and muscle burning, peaks in the morning and decreases throughout the day.
In other words, the testosterone-to-cortisol ratio (when testosterone is highest relative to cortisol) is better in the early evening than in the morning.
Since testosterone is so important for muscle growth and strength, in theory this makes the evening less of a "catabolic" time to train. But that's just in theory, because short-term changes in hormone levels don't really say much. Our body is very highly adaptive, and everything is very individual. Moreover, in addition to this, there are many much more important factors that affect the final result.
Results
You don't have to be a circadian expert to determine the best times to hit the gym. Just try to work out in the morning, afternoon or evening and choose what suits you! The most important thing, according to experts, is the choice of the time of day when it is easiest for you to stick to the regime.
What days do you think people most often visit gyms and fitness clubs? Monday, Wednesday and Friday is the correct answer to this question. Maybe you also know the right time? Yes, yes, from six to eight in the evening. According to statistics, it is at this time that about 65-70% of athletes come to training. It is not surprising, because the working day is ending, which means that you can own body work out. Why does the peak occur on odd days? At this point, everyone has their own options: someone needs to put themselves in order after a stormy weekend, and someone wants to supplement a ruined Monday with a grueling workout in the gym.
But seriously speaking, the majority of people are already simply used to the original schedule of classes and no one is going to change anything drastically. Is it necessary? Let's find 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 performance and achieve the goal of "faster, higher, stronger." Somehow, they received a great offer to find out if there is a good time for training, and they actively began to find out. So let's take a look at what they found out.
Important: in a further note, we will talk about various studies that provide data on what time is considered the best for a more effective transformation of the body and building relief muscles. Let's consider each in order.
Experiments number 1 from the Department of Kinesiology (in Williamsburg, USA)
The essence of the experiment: the researchers involved in the study of 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 ur;
- At 12 noon;
- At 4 pm;
- At 8 pm.
results: The highest muscle performance was achieved in the evening (when fast movements were made). This is because the activation process muscle fibers, which are rapidly reduced, occurs at a time when body temperature is higher. Which also happens in the evening.
Another important detail that the researchers drew attention to is the different levels of hormones during the day (cortisol and testosterone). 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 a workout it becomes much higher. But cortisol in the body is the least in the evening (the lowest figure at 7 pm).
Conclusion: The ideal workout ratio is high blood testosterone versus low cortisol. This allows you to effectively build muscle and burn fat. And this time period falls on the evening.
Important: despite the research, do not forget that each organism 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 work during the day) that indicators of the activity of physical functions are formed (for example, hormone levels, cognitive functions, body temperature, etc.). The chronotype is the explanation for why some people easily wake up early in the morning and feel just fine, while others crawl out of bed and take a shock dose of coffee before returning to normal.
Final conclusion: as scientific research shows, it is better to practice in the gym in the evening, but everyone should decide for themselves individually how best and more convenient to practice 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 training, the first thing to determine is your body type.
For endomorphs, whose metabolism is slow, the ideal time to train is the first half of the day (12 noon). The body at this time uses the available body fat. Ectomorphs who have thin bones, evening workouts are best when the body has sufficient calorie reserves for effective workouts. Mesomorphs can choose both morning and evening workouts. You need to pay more attention to well-being after classes. In the morning, for example, you can have a lot or, on the contrary, very little strength, 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 body fat?
The first thing to do is to include cardiovascular training and do them regularly at the same time. Moreover, the break between sets of physical activity 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 muscle tissues, that is, the so-called process of muscle burning occurs.
For example, if your work schedule allows you to visit the gym only in the evenings, then cardio should be done in the morning.
Experiment number 3 from Sportsmedicine magazine
Human life is subject to the so-called circadian rhythms (cycles of wakefulness and sleep). It is due to them that body temperature, metabolism, blood pressure and other physiological indicators are regulated. These rhythms function 24 hours a day, but they can be changed based on environmental signals. One such signal is the time of day.
Most rhythms are considered innate, but some can be changed by the person himself, for example, if you set a certain time for training, eating, or getting up in the morning with an alarm clock. That is, the ability of the body to train more effectively will adapt to the time allotted for training. For example, if you constantly worked out in the evenings, and then abruptly 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 your needs in no more than a month or two.
So, based on various scientific research and experiments, the following conclusions were made:
- The best time to exercise (when human body reaches its highest temperature) - 4-5 hours after dinner;
- At 12 noon, strength indicators increase by 5%;
- Most top scores anaerobic performance (5% increase) observed in the evening;
- Endurance of the body, including anaerobic, is much higher in the afternoon;
- The probability of getting injured in the gym in the morning is 20% higher than in the evening;
- Physical activity improves the quality of sleep (if done 2-3 hours before bedtime).
So 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 sunshine at 5 am
In the morning, the body temperature is very low, especially in girls. And this only means that the most optimal type of load for this time is yoga. It helps to relax the joints and allows you to simplify further training, creating the necessary bodily mood.
Number 2. It's time for cardio at 7 in the morning
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 minimum amount of glycogen in the muscles and liver, as well as blood sugar. This is the perfect backdrop for quickly and effectively dropping overweight. This opinion is also confirmed by studies that have proven that fat burning in this state is 300% more efficient. It is also important that intense cardio loads (about 35-40 minutes) improve metabolic processes, which makes it possible to actively burn body fat for several hours after that.
Number 3: Going for an outdoor run or endurance exercise at 3 p.m.
A long and leisurely run after lunch (about 1 hour) will allow the heart muscle to pump blood more efficiently, and the joints will become more flexible, the body temperature will rise.
Number 4. Let's ride a bike at 16.30
Extra 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 maximum levels, muscles become more flexible, and blood viscosity decreases markedly.
Number 5. It's time for weight training at 5 p.m.
The 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 is rebuilt to a new energy cycle, and the body receives an additional powerful burst of energy.
Number 6. Shall we swim at 7 pm?
If you need maximum effect from swimming, the most productive for this is the interval between 6 and 8 pm. Reflexes at this time are the best, and the muscles are as plastic as possible.
Number 7. Time for team games at 8 pm
After work and even leisure time comes the best time 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.
On this we come to the end of this part and deal with the independent definition of time.
We determine for ourselves the ideal time for training
As a conclusion to all of the above, I offer a few specific recommendations in order to determine your best time to exercise. So, let's begin.
First. Ideal time = what is most convenient for you
Each of us depends on some of our specific circumstances. Study, work, holidays, family, and so on do not always make it possible to "climb" into the best window for training. Of course, it's good that you know about the ideal time for classes in terms of science (at 7 pm), but if it's physically impossible to get to that time, don't worry. And yes, you don’t need to rush to the gym immediately after work, snacking on the way, it’s not clear what. It will not add health to you, but rather the opposite. Remember that after the main activity you need to rest for at least 30 minutes, and eat 1 hour before class in the gym.
Takeaway: Adjust your schedule to fit your schedule, and don't overdo it by 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 are actively engaged in the gym, the body eventually gets used to this and shows greater efficiency during these periods. It is much better for results to be consistent and systematic than constantly looking for the perfect time to train.
Third. Perfect timing = draw on your knowledge
About 70% of people cannot be categorically attributed to 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 for playing sports, you need to operate with the data that are shown in the table below (see figure).
Fourth. Floating schedule - not scary
There are also people who do not work according to a fixed schedule, for example, from 9 to 6. For such cases, it does not hurt to have your schedule on hand at least a week in advance and enter training days into it. If today, for example, you are sure that you won’t be able to get into the gym, you can train at home or where you are now. For such people, there is no need to purchase a subscription to the hall, in which visiting schedules are prescribed. It would be much better to pay one-time or even walk like a hare. Those who work at night are advised to test their body to determine the time when the body is most willing to “respond” to stress.
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As in life, so in sports, everything should have its time. The best time to exercise is the most effective in terms of results. If you choose the wrong one, then training does not help you achieve your desired goals. What is the best time to gain weight? When is the best time to go to the gym and when to work out
All this depends on the goals pursued. What does a person want: to keep his body in good shape, lose weight or, conversely, gain? It is these goals that determine the best time to train.
Scientific research
Scientists different countries constantly conduct all kinds of research related to identifying the most suitable period of time in order to play sports. And what did they come to?
American researchers said that the best time to train the body is determined by the type of its addition. People are divided into three main types: If a person belongs to the third type, then he has a very slow metabolism and is more prone to gain extra pounds. For this type of sports, the morning time is most suitable. It's from about 7 to 10 o'clock. At this time, there is very little glucose and glycogen in the body, and it is forced to take energy by oxidizing fats.
When a person is an ectomorph, his metabolism is very fast and there is a predisposition to thinness. For this type, the best time for training is in the evening, as the body has enough energy and strength. And he really needs them in training.
People with an average body type are called mesomorphs. They have a normal metabolism. There is no tendency to be overweight and thin. These people are the luckiest, because for them the best time to train can be any: morning, afternoon and evening. It all depends on the desire and well-being.
Other scientists from the city of Williamsburg did a series of experiments, dividing the day into four periods: 8, 12, 16, 20 hours. At a certain time, several participants performed exercises with heavy weights. It should be noted that previously these people did not go in for sports.
The experiment showed that in the evening they were most effective. This is due to the contraction and work of fast muscle fibers. They are most productive during evening weight training when body temperature is slightly higher. Other important reason that was revealed during this study is the level of testosterone and cortisol. The first is responsible for the growth of muscle mass. The second is for destruction.
At rest, testosterone levels are highest in the morning. When training is in progress, its level rises much stronger precisely after evening classes. Conclusion: if the goal is to build muscle mass, then it is better to train in the evening.
The best time for a fat burning and weight loss workout is in the morning, as cortisol levels are higher. But everything is not so simple here. This will be discussed in more detail below.
Early bird training
When a person wakes up very early, for example at 5 o'clock, feeling full of energy, then early training is suitable for him. Only you need to take into account the lowered body temperature at this time. Ligaments and joints are not very elastic in the morning, so the most active exercise Not the best option. well and breathing exercises and yoga is a great choice. Little energy is expended, and the body is charged with strength for the whole day.
Burn fat from 7 to 9
It is these morning hours that are suitable for burning fat and cardio training. Cortisol levels are high at this time, glycogen is low, and the body takes energy from adipose tissue. It is best to do no more than 40 minutes at a moderate intensity. If a person does not have problems with pressure and heart, you can increase the pace and cut the time in half. It is necessary to focus on well-being, since not everyone can do it in the morning.
Aerobic classes - from 15 to 16 hours
At this time, the body temperature begins to rise actively and reaches its peak by half past four. Perfect for this watch active species fitness, which include cycling, aerobics, dancing and running. They will have a beneficial effect on the process of fat burning, and will also help strengthen the respiratory and cardiovascular systems.
High-intensity and strength training - from 17 to 18 hours
This is the best time to train with heavy weights. During these hours, you need to go to the gym or do interval and high intensity training. They require a lot of stamina. In the evening, the body temperature is higher, as well as the level of the hormone testosterone. All these factors have a positive effect on strength. This increases the productivity in training.
Workouts after 7 p.m.
At this time, the body temperature begins to decrease, and body flex, yoga, tai chi, stretching are suitable for the body. They have a calming and healing effect, contribute to the formation of the correct and beautiful posture, strengthening deep muscle layers, the development of endurance and flexibility, and also have a positive effect on the psyche.
Conclusion
Given all of the above, we can say that the best time for training depends on the individual characteristics of the human body, as well as its goals. For weight loss, the best hours are in the morning, and for pumping up muscles - in the evening. Just before you start exercising, you need to visit a doctor to find out more about the body and make sure that there are no contraindications. And while playing sports, it is important to monitor nutrition and sleep, since the result will appear only when right approach to all three components. If at least one of the factors is left without attention, then, even choosing the best time of the day for training, you can suffer from exercises for a long time, but still remain overweight or, conversely, underweight.
Many people start going in for sports spontaneously - doctors recommended it to someone, for someone sport 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 difficult questions What time of day is best to practice? Here it is worth considering the state and physical fitness body, availability of free time, main work or study time, schedule of classes in the gym, if you want to work out in a team. 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, to withstand stress. It is this factor that determines the type of person - "lark" or "owl".
In order to understand what time of day it is better to practice, let's try to figure out the nuances of morning and evening workouts.
Features of morning workouts
Many associate morning workouts with jogging. However, this is not always the case. Many large fitness centers are open from early morning to provide customers with the opportunity to work out any kind of sports before work. But why do people prefer physical activity to a pleasant morning sleep? To do this, let's try to understand the pros and cons morning classes sports.
- The biggest reason people exercise in the morning is because they have a large number forces. Admit how many times you promised yourself to go for a run after work. However, a heavy dinner and fatigue do their job and training remains only in the plans. And if you get up early in the morning, you will get time only for yourself - when the children are sleeping and do not disturb you, when it is too early to run to work, and you have so much strength that you can move mountains!
- Any physical activity produces a huge amount of endorphins. This means that after a workout, your mood rises significantly, you get a charge of vivacity and good mood for the whole day.
- If you decide to work out in the morning, you need to know one main rule. After waking up before training, at least half an hour must pass, otherwise the heart simply will not have time to “warm up” for active work. After all, at night, blood circulation slows down, even the body temperature drops slightly. In no case should you wake up and immediately run for a run. During morning workouts, you need to devote more time and attention to warming up.
- Another feature of the morning workout is the absence of glucose in the blood, since, as a rule, about 10 hours pass from the last meal. If you want to build 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 has used 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.
- Morning workouts are very useful for those who do not control their appetite. In one European scientific institute, a study was conducted in which thousands of people took part. People who ran in the morning consumed fewer calories during the day, they just didn't feel like eating. Among those who ran in the evening, similar results were not achieved. Scientists have suggested that morning jogging somehow affects appetite. Like it or not, it has not yet been proven, but after a morning run, indeed, many do not want to eat.
- If you are planning an intense strength training that requires a lot of energy, you can drink water with honey and lemon right after waking up. This will give you fuel for active work. If this is not done, the load will darken your eyes, and even fainting may occur.
- Morning training has a number of disadvantages, one of which is the density of blood. After all, the body did not consume water and food for more than 10 hours in a row! Therefore, choosing morning run, do not neglect water - you need to drink both before and during training.
- Another feature of morning training, or rather, its advantage is that few people work out in the morning, about 25% of total weight 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 the important things for the morning, like to wake up early and do everything, most likely, morning training will not be hard labor for you. Try to work out one morning. If you like it, then you are definitely a lark.
Why classic? Yes, because most people still choose evening workouts. And there are many reasons for this.
- Many people work out in the evening, because they cannot take away the precious time of the morning sleep. In the morning you need to get up for work, study, spend time on the road. And in the evening after dinner it remains free time, which many dedicate to sports.
- Most people cannot exercise in the morning because after such a workout they feel overwhelmed throughout the day. After a morning workout, they have to work and study, fatigue forces them to make many mistakes, a person becomes distracted, 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 class.
- All athletes know that nutrition is closely related to sports loads. If we eat in the hours following a workout, we will focus on building muscle. And if you starve for at least 3 hours after class, then there will be fat burning and drying. Many girls choose evening workouts because they can immediately go to bed after them for the benefit of their figure. But after a morning workout, you need to have breakfast, which does not quite support the theory of weight loss.
- An evening workout is a great way to speed up a slow metabolism in the evening. So you can “work out” the cakes and sweets eaten during the day.
- Evening workouts have their drawbacks - after an intense load, you will not be able to fall asleep for a long time, because a huge amount of adrenaline and cortisol are released into the blood. But moderate exercise shortly before bedtime, on the contrary, will make your sleep deep and long.
- If you only have late evening time for training, you need to give preference to less aggressive sports - swimming, yoga, body flex, Pilates, etc.
- Another significant disadvantage of evening training is fatigue after a working day. If the day turned 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.
Before you start practicing, you need to pay attention to the little things. Choosing a sport, gym and coach, choosing the time of day for sports, choosing a partner is very important. After all, it is these little things that make up your attitude towards classes. With luck, you will love the sport, as many activists love it healthy lifestyle life. If something goes wrong, you will force yourself for some time, but sooner or later give up this idea. Go in for sports, love sports, be with sports on "you"!
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