The question of when it is better for a person to train - in the morning or in the evening, has been discussed by experts for a long time, but there is no definite answer to it and, probably, cannot be. Still, an individual approach is needed here.
"Owls" train in the evening, "larks" - in the morning
If in the evening life is just beginning for you, and getting up in the morning is equated with execution, then for you best time for training - it's evening. If you are a “lark” and have been used to getting up with the first rays of the sun since childhood, then morning workouts will be optimal for you.
Choose the time of training depending on the type of your activity
If you are mostly busy mental labor and spend most of the day in a chair in front of the monitor, then it would be nice for you to stretch your bones in the gym in the evening. But if you run around customers all day or carry bags, then it’s better to train in the morning, because in the evening you won’t have the strength to train.
Choose your workout time based on your health condition
Much depends on the state of human health. For example, if you have heart problems, do not try to train in the morning.
When we sleep, our heart also rests, because the blood circulates more slowly. For several hours after sleep, phenomena such as rapid heart rate, accelerated metabolism, increase blood pressure. AND additional load may lead to adverse consequences.
Choose your workout time according to your goal
Set a goal for yourself. If this is weight loss, then you need to train in the morning. This is due to the fact that after sleep, blood sugar levels are lowered, and if you exercise before breakfast, the body will be forced to draw energy not from carbohydrates, but from fat. Therefore, morning workouts can lose weight three times more effectively than evening workouts. And training on an empty stomach burns 300% more fat than training after a meal.
What time of day to train - in the morning, afternoon or evening, depends on the physiology of the person. If you are an owl - train in the evening, a lark - in the morning. No need to torture the body by doing the opposite. There will be no benefit from this. And if you have chosen some time, do not change it in the future.
Max Rinkan, man.tochka.net expertIf your goal is to gain muscle mass, then it is better to train in the afternoon or in the evening, but not until late.
I train when I can
Most people train when circumstances and sometimes finances allow. It's no secret that the main stumbling block of visiting gym is work. If you have a regular work schedule - from 9 to 18, then it is not possible to train in the morning and afternoon, although, according to experts, peak time muscle activity is just daytime. But, as a rule, only the evening remains for a person to train.
If a person has the opportunity to train in the morning, he happily grabs this option, since the attendance of the halls in the morning and in the evening is incomparable (there is no crowding there in the evening), and it costs him less.
In any case, if you have decided on the time of visiting the gym, then let it be stable. Build your regimen so that classes at this time of day benefit you.
In conclusion, we summarize all of the above, giving recommendations that will help you choose the optimal time for training.
Exercise in the morning: if you are a morning person, if you don’t have to go to work early, if you don’t have heart problems, if your work is mobile, if you want to lose weight, if you want to complete the entire program in the gym without a large influx of people, if you want to free up evenings for other things.
Proponent of training in the morning:"I train in the morning, three times a week, from 10 to 12. At this time I feel a surge of strength and a desire to train. All the simulators are available, there are few people. I worked out, and the whole day is free, including the evening."
Practice during the day: if the working day allows, and you are sure that you can do it regularly; if there is a gym in the office or not far from it.
We consider the pros and cons of training at different times of the day
Analyzing the indicators of human biorhythms, the level of hormones and the temperature of our body at different intervals of the day, we come to the conclusion that our functional state changes during the day. The highest working capacity in a person is observed from 10 to 12 and from 15 to 18 hours.
Interesting: experts are of the opinion that at noon and early evening our body temperature is higher than the body temperature immediately after waking up. Training during this period of time is optimal, as it reduces the risk of muscle strain and injury.
But not everyone and not always gets to play sports in the middle of the day. Work and study take time, and we are left with two options: to train in the morning or in the evening.
Physical activity is always beneficial because there is no set time for sports. But when exactly will you be able to achieve maximum results? We offer to consider in detail the most optimal and convenient options.
1) Morning workout:
Playing sports in the early hours, immediately after waking up, is difficult only at first. The human body eventually gets used to the systematic morning stress, and after several such workouts, you can easily wake up without an alarm clock at the time allotted for classes. Immediately after sleep, the body temperature of a person is lowered, therefore, more energy is expended during morning workouts which contributes to increased fat burning by the body.
Also Early workouts are great for speeding up your metabolism. which makes it possible to burn more calories throughout the day. Plus, the body is in good shape after morning physical activity, which makes it easier to endure the afternoon, during which it usually gets sleepy and performance is lost.
But there are also weaknesses: unheated muscles are easy to injure, therefore, before a morning workout, it is imperative to conduct a good warm-up for all muscle groups. Despite the fact that in the morning sports contribute to rapid burning fat, at a low level of temperature and hormones, calories are burned more slowly during the morning workout itself than during the evening. If you train in the morning, then make it a habit eat breakfast an hour and a half before training and once again provide the body with food after.
Ideally, to achieve a noticeable result, you need to practice daily for at least 1 hour. Morning exercise improves blood flow to the brain which stimulates its functioning.
2) Daily workouts:
Such training quickly becomes a habit. At this time, strength exercises, stretching, crossfit and other exercises that require endurance and strength will be most effective.
In the afternoon, body temperature and hormone levels rise. Muscles become supple and more flexible, afternoon training will bring good result while reducing the risk of muscle tension and, as a result, muscle pain.
Daily workouts are great for those who want to increase muscle strength and increase endurance levels. They need to be properly planned, taking into account the obligatory meal. Lunch, in case physical activity, divided into two doses: one and a half to two hours before and one hour after training.
Of the minuses we will highlight a busy schedule of study or work. Not everyone can afford to spend time exercising during their lunch break (40-50 minutes). The lesson can be “crumpled up” and ineffective because of the desire to do everything at once and in a minimum period.
3) Evening workouts:
After 16:00 the muscles are in best form . Strength training with dumbbells or a barbell will be effective - that is, this time is more suitable for drawing the relief than weight loss.
Evening workouts are practically no different in effectiveness from late afternoon workouts. At a later time, fitness clubs are usually densely filled: everyone rushes after work and study to go in for sports and relieve emotional stress. But it is also worth considering the fact that physical activity provokes the body to produce adrenaline. If you study too late, then such exercise can cause sleep disturbance. Optimal time for evening workout 2-3 hours before bed.
To consolidate the results of training, we recommend drinking a protein shake containing a large number of protein, which is necessary for the formation of muscle relief, and also has an active restorative effect on muscle tissue, taking off muscle tension and pain. At the same time, protein shakes are easily absorbed and digested due to their liquid consistency, thus they are ideal for restoring the body after an evening workout, without being deposited in adipose tissue and without creating a feeling of heaviness in the stomach. Drink protein shakes recommended 2-3 hours before bedtime.
Important: Don't forget to eat before strength training, as they are really dangerous on an empty stomach.
Whatever time you choose to exercise, remember that the main thing is the regularity of training! Periodically at least 3 times a week the results will not keep you waiting.
To connect with an individual consultant who will create a training and nutrition plan for you, go to link. November 18, 2016, 17:56 2016-11-18
When talking about the best times to train, it's important to separate weight training in the 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 complete 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.
***
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 in the evening is the worst option - the presence of glucose in the blood will block fat burning, and the general fatigue of the day will not allow you to perform strength training with maximum impact.
Scientific sources:
- The Stubborn Fat Solution, Lyle McDonald,
Bodybuilding is one of the most popular types sports for today. The fitness industry is taking over more people from year to year. More and more people are beginning to understand that playing sports is not only a tool for getting beautiful body but also a guarantee of successful health. Most athletes who are just starting to engage in strength training have many questions about the correct conduct of training, diet, adherence to the regime, etc. In this article, we will consider one of the important issues, we will talk about the time of training in bodybuilding - what time of the day is best to do, how long the training should last, how much time to spend on classes per week.
According to statistics, more than 60% of athletes train in the evening. This is due to the fact that most visitors to the gym have work, and therefore there is no way to train in the morning or afternoon. There are also such athletes who come to the gym earlier in order to practice alone and not wait for any queues for the necessary simulator. But when is the best time to train scientifically? After studying this issue, American scientists came to the following conclusions:
- The optimal time for strength training is between 4 and 6 pm;
- The strength indicators of an athlete after 12 noon increase by an average of 3-5%, the same applies to endurance;
- The probability of injury in the evening is 15-20% lower than in the morning;
- Evening exercise 2-4 hours before falling asleep improves the quality of sleep.
Despite the fact that scientific research is beneficial for evening workouts, we are all individual and it is best to choose a training schedule for your body. Surely you have heard that people are usually divided into 2 types - larks and owls. The first ones go to bed early and get up very early, while others, on the contrary, tend to stay awake until late at night, and then get enough sleep before dinner. So, morning workouts can also be suitable for larks, and it is best for owls to practice only in the evening.
Even if you decide to exercise only at certain times, before each workout, you still need to listen to yourself. If you feel tired, lethargic, lack of energy, then you should not go to training - there will be little sense and the likelihood of injury increases. Also, when choosing a time for training in bodybuilding, consider all your affairs - you should be able to eat an hour and a half before class, as well as rest for an hour after training. Going to the gym immediately after a hard day's work, and even on an empty stomach, is stupid, it will only do harm.
As for the optimal duration of a workout, in bodybuilding, athletes are advised to do about 1 hour. Modern experts have found that if you train for too long (2 hours), then the level of catabolic hormones that destroy muscles increases very much.
As for the number of workouts, here, too, you need to consider each case on an individual basis. It all depends on your regimen, nutritional value, age, level of training. If we are talking about amateur bodybuilding, then two or three hour-long sessions a week are quite enough. Some amateurs practice 4-5 times a week, but with the wrong diet and too intense loads, this will certainly lead to.
What time of day is best to train in bodybuilding?
In this article, I will tell you if there is a better time to train for muscle building / losing weight (burning excess fat), and in general, and if so, what is it.
I must say right away that I can’t answer this question - unequivocally for everyone (like any normal fitness trainer), not because I don’t know, but because the question is individual.
Individual, because you need to take into account many individual nuances (circumstances):
WHERE DO YOU TRAIN?
- AT HOME = it is possible both in the MORNING, and in the DAY and in the EVENING (in general, whenever you like, it depends on other nuances).
- IN THE FITNESS CLUB = you can also in the MORNING (if the gym is open early), DAY/EVENING (but depends on other nuances).
DISTANCE FROM YOU TO THE FITNESS CLUB:
- If far away = then in the morning it is problematic (but in principle it is possible, it depends on other nuances);
- If nearby = then in the morning / afternoon / evening (in general, whenever you like, it depends on other nuances).
- If you train at home, then this item is accordingly not taken into account.
OWN SCHEDULE:
1. If you work like most ordinary people from 8 to 18 = then in the MORNING it is problematic (but it may depend on many other nuances):
- Do you have the desire to get up early in the morning and go to the gym to train;
- Is your gym open this early; if you train at home, then you know the problems;
- What are YOUR GOALS? If the goal is to build muscle = then read the recommendations below for those who are gaining mass). If the goal is fat burning = then read the recommendations below for those who are losing weight.
2. Therefore, as an option, just train in the EVENING (but, as a rule, as practice shows, many people do not train as well as they want after work, and they find excuses not to do this).
3. If your schedule = MORNING / DAY / EVENING (as it is more convenient, see for yourself, depends on other nuances).
FITNESS CLUB SCHEDULE:
- Many halls are open from 9.00; = respectively, in the morning before work (if you, like most people, from 8 to 18) disappear. EXIT: only in the evening, after work.
- If you train at home = then, accordingly, the club's schedule is not taken into account.
- AMING gym memberships usually = CHEAPER;
- EVENING subscriptions to the hall, as a rule = EXPENSIVE;
For many people, this is also a crucial nuance for training.
OWL vs LARK:
- MORNING = LARKS
- EVENING = OWLS
Well, I think many people know this (it is logical). For example, I'm a typical owl))), respectively, getting up early in the morning for me is generally a mission impossible, and going to some kind of training there is absolutely nothing in the world. But in the evening for me - that's it. But, in general, it depends on the goals (for more details, read the recommendations below). In general, I think the essence is clear.
- LOSE WEIGHT = it makes MEANING to do a workout - IN THE MORNING ONLY, but not to do strength training with barbells / dumbbells / machines, etc. - and CARDIO (for example, running / brisk walking, cycling, etc.). And then during the day or in the evening - power. Although you can do strength + cardio in the morning, in general, more about this in the recommendations below.
- WEIGHT GAIN = possible both in the morning and during the day and in the evening. The main thing is to follow the recommendations.
I don’t believe in peaks of activity, etc., ala style in the morning at 10-11 o’clock in the morning – we are active (which means we need to train only at this time), and in the evening, for example, at 18.00 we are no longer active (you can’t train). Or vice versa. As for me, to train at some special time (because by the clock), because someone said so, well, some kind of idiocy ...
It is appropriate to mention the periods when people change their clocks there to winter / summer time. So, I wonder what the supporters of those who believe in all these peaks / special times will say to this?)))
Well, explain to me, please, maybe I really don’t understand something?))) I don’t understand, so you moved the time forward an hour - and then what ?! The body that immediately rebuild an hour ahead due to the fact that you have moved the time? In short, I do not believe in all this, so my recommendation is very simple:
The most important thing is that you are full of strength and energy before strength training. If you don’t have strength and energy before strength training = how will you train? You will not be able to give all your best (to the maximum), as you have to give it all, and the training will not be as effective as it could be. Obviously, there will be strength / energy, you can make the training effective. Logical and simple. Do you agree? =)
1. Try to always study at the same time. This will allow your body to get used (adapt) to the loads and adapt to them (even if you have workouts, for example, at 4 in the morning). When the body gets used to the fact that you have regular workouts at 4 in the morning (this is an example), it will produce energy in time for this hour. This is exactly the case when training is in any case effective than not having them, but regular training at the same time is even much more effective.
2. If, for some reason, you train early in the morning, then before training, you must ensure that your body has the appropriate amount of fuel (food). It's like a car, before you go to the desired distance (for example, 100 km) - you need to refuel with gasoline, and refuel enough to be enough for 100 km, because if you refuel, BUT NOT WITH THE APPROPRIATE Amount - you will not reach and stall on the road. half way trip. Do you understand? So it is here, only in our case, the fuel is not gasoline, but FOOD! And if we don’t eat the right amount of food, I simply simply won’t cover the energy costs that training involves in the first half of the day (morning).
In the process of sleep, our body spends about 1 kilocalorie for every kg of body weight per hour. For example, if you are 80kg and you sleep for 8 hours, then 80x1x8 = 800 kilocalories. Going to strength training, you will spend (if you do it right, about 45 min-hours) about 400, maybe 500 kcal.
The question arises: can you gain (800+ 400 = 1200) kcal before training?!
If yes, then know the problems, train in the morning. If not, then you simply simply will not cover the energy costs that training involves in the first half of the day (morning). Accordingly, it is not worth hoping for some weight results. Most likely there will be no progress at all or there will be, but insignificant ... That is why it is so important ...
Here (when training in the morning) it is also worth considering how you ate in the evening and whether you slept.
3. Evening workouts, unlike morning ones, are more EFFECTIVE in terms of providing the body with the necessary fuel (energy), for its performance, because during the day we eat a lot, we have at least 3-4 meals, maybe even 5. Carbohydrates + proteins in every meal (well, if you do everything in a scientific way, as it should be for muscle growth). So, thanks to this, by the evening (when the training is planned) in our body there will be MORE than enough energy to fully train. Accordingly, there are no problems ...
Actually for this reason, evening workouts (well, let's say around 17-18-19.00) are more preferable (but you can train early in the morning, the main thing is to cover energy expenditure with the necessary amount of food, and for the majority it doesn’t work out, most don’t know this at all) .
Doing strength training in the morning on an empty stomach - I definitely would not.
But to conduct strength training in the MORNING but not on an empty stomach - POSSIBLE! But, to be honest, I wouldn’t, because in the morning when a person wakes up and doesn’t eat anything, it’s best to do CARDIO. And then in the afternoon or in the evening strength training. And after it again cardio)). It will be more effective than doing both POWER AND CARDIO in the morning. BUT it's POSSIBLE!
Most importantly, even at the stage of losing weight (fat burning) before strength training, make a full meal in an hour, consisting of PROTEINS + COMPLEX CARBOHYDRATES + FIBER. Here is the main recommendation.
REGARDING NUTRITION POST-WORKOUT MASS/DRYING
Nutrition after training depends on goals and time, i.e. if you trained in the MORNING and you are in the MASS SET phase (your goal is muscle building), then immediately after training you can drink BCAA amino acids, if they are not there, then just some water, and be sure to absorb a copious amount of PROTEINS + COMPLEX CARBOHYDRATES 30 minutes after strength training (fiber itself). Well, subsequent meals B+U+fiber+water every 2 hours. Before going to bed, casein prot or cottage cheese. Well, I’m talking about everything in a nutshell, if you need details, then read the nutrition articles on my blog.
If you trained in the EVENING (at 17-18-19-20-21) and you are in the MASS SET phase (the goal is muscle pumping), then I would still recommend you BCAA after training (if there are none, then water) + 30 minutes after strength training = abundant protein + complex carbohydrates. And before going to bed, cottage cheese or casein. arch.
If we are talking about SLIMMING (BURNING EXCESS FAT), then the recommendations are as follows:
If you trained in the MORNING, then I would not eat any carbohydrates after training in the NOW! I would eat only protein + fiber (in a small amount)! Those. after training, I would drink BCAA, and then after 30 minutes I would eat some more protein (normal from food, for example, fish, chicken, beef, eggs) + fiber. And then after 2 hours - I would make a meal with CARBOHYDRATES (complex) + protein + fiber.
If you trained in the EVENING, then I would not eat any carbohydrates AT ALL! Only protein + fiber (in a small amount)! Those. after training, I would drink BCAA, and then after 30 minutes I would eat some more protein (normal from food, for example, fish, chicken, beef, eggs) + fiber. And before going to bed, either cottage cheese or casein protein, and everyone is asleep.
You know, I remembered Dmitry Yashankin for some reason)), namely his heading - train always and everywhere. In general, those who are in the subject - immediately understood everything, those who did not understand - do not be discouraged, I will explain everything now.
Golden rule: it is better to train than not to train)).
I mean, train when it is more convenient for you to train. If you are comfortable exercising in the morning, train in the morning. Comfortable during the day means during the day. Comfortable in the evening means in the evening. There would be a desire 🙂 As they say: if you want - you will find the time, if you don’t want - you will find the reason ... Well, here is a 100% hit on the target (think about it, maybe this is about you) ...
P.s. if it’s about you, then you might find an article on this topic useful: “How to force yourself to train”.
However, if your goal is to gain mass (muscle pump) / lose weight = then follow the recommendations that I described in such detail above. This is definitely not to be missed.
Sincerely, administrator.
