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Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion Krasnodar Territory according to IPF. 1 rank by weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.
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Date of: 2014-08-15 Views: 37 774 Grade: 5.0
This question is asked quite often, both to me personally and in general on the Internet. It is understandable. Indeed, for many people, the importance of the time of day for training is greatly exaggerated. This is due to the fact that many coaches quite categorically outline the intervals of 2-3 hours when you need to train. And the rest of the time, like, training will be down the drain. Let's see if this is the case. Of course, day and night are the same for everyone. The sun rises and sets for everyone at the same time. But the biorhythms of each individual person are individual. I think that you have already heard about “owls” and “larks” even without me. For this fact alone, it is impossible to strictly outline any identical framework for everyone. But there are also fluctuations in activity during the day. Some hours are less active, some more. And this activity largely depends on what time a person goes to bed and gets up. Yes it is. I agree. But, firstly, it is impossible to accurately calculate the time of this activity, since it also depends on other factors and constantly fluctuates. Secondly, few people have the opportunity to adjust their workouts to the peaks of activity. Since besides training there is also work, family and many other important and urgent matters. Yes, by the way, these peaks of activity themselves do not appear just like that at one particular time or another. You yourself, with your daily routine, accustom your body to one or another chrono-biological cycle. Why am I saying all this? Moreover, if you constantly train at the same time, then the body itself will adapt to you over time. And the peaks of your activity, in a few months, will coincide with the time of training. But, I repeat once again, for this to happen, you need to constantly train at about the same time (+ - 1 hour) for at least 2 months. The second important note: you can not exercise during the first hour after waking up. No matter how hard you try, the peak of activity cannot come immediately after you wake up. It must take at least 1 hour for all body functions to fully engage in work. And better 1.30 -2 hours. Of course, here, too, everything is individual. But from waking up to starting a workout, at least 1 hour should pass. And third: you need to finish your workout no later than 2 hours before bedtime. The body needs time to tune in to a calm mood. And he can't do it in 10 minutes. Yes, no matter how late you train. You can, of course, work out right before bed. But you still won't fall asleep before 1.30 - 2 hours.
1.
Train always at the same time. 2.
There should be at least 1 hour between waking up and starting a workout. 3.
Between the end of the workout and sleep should be at least 2 hours. 4.
Everything else is up to you and doesn't really matter. By the way, you can order yourself from Timko Ilya - the author of this article and this site.
Most are in favor of “shooting back” early, even before work, and in the evening doing household chores or relaxing, rather than rushing headlong to the gym or to the stadium. However, the desire to work out early in the morning is challenged by a much stronger desire to sleep an extra half hour or an hour. It most often wins, so most athletes do it all the same in the evenings.
This is especially true for residents major cities with their constantly accelerating rhythm of life, forcing them to save every minute, and with ever-growing workloads.
However, Peter Hespel, professor at the Research sports center at the Catholic University of Belgian Leuven, as befits a real scientist, he decided to test this statement and conducted an interesting experiment.
Peter Hespel invited 28 young and healthy men under the age of 21 to participate in his study. All of them had to switch to a high-calorie diet proposed by scientists for six weeks. Everyone was fed the same. For all volunteers daily rate increased by 30% in calories. At the same time, they ate 50% more fat than in Everyday life before participating in the experiment.
The study participants were divided into three groups. Those in the first group were allowed to forget about training and going to the gym for the duration of the experiment. The other two groups were trained. Moreover, volunteers from the second group went to training first thing in the morning, as soon as they woke up, and the third group did it after a breakfast rich in carbohydrates. Those who exercised on an empty stomach ate exactly the same breakfast, but only after training. Training in both groups were exactly the same in duration and load.
A month and a half later, the scientists summed up the results. As you might guess, those who only ate and did not play sports gained weight, on average approx. 2 kg each. Those who went in for sports after breakfast also gained weight, but much less - a little more than 1 kg.
Weight did not change only for those participants in the experiment who trained on an empty stomach, before breakfast. At the same time, it turned out that throughout the day their body burned more calories. In addition, they had the best indicators of insulin.
Of course, it is premature to draw far-reaching conclusions from this study alone. It was short-lived and involved too few volunteers, who were also of the same sex and age. It is also noteworthy that those who trained on an empty stomach did not lose weight, but only managed to maintain their previous weight.
Yet the Belgian study may have provided some food for thought for the first time on when is it better to exercise: in the morning or in the evening, when full or on an empty stomach?
Professor Peter Hespel is confident that he has answered this question.
“The optimal strategy for preventing weight gain,” he says, “is to combine a healthy and well-balanced diet with a physically active lifestyle. While playing sports better in the morning and on an empty stomach."
On the one hand, exercising at an earlier time will help you burn calories effectively, and on the other hand, it will set the body to work to maximize fat burning for the entire coming day.
Professor Hespel intelligibly explains the main reason, which helps to lose weight most intensively during morning workouts. overweight or at least protect the body from their set. To get energy for training, the body has to climb into pantries where it stores fats for emergencies like this. The difference from exactly the same process of burning fats and calories at other times of the day and especially in the evening is that the body treats this “NZ” very carefully. First of all, he always burns what is received after the last meal, i.e. breakfast, lunch or dinner.
To answer the question of why training time is so important, a study conducted in America also helps.
Two groups of men ran on the treadmill until they burned 400 calories, which is the equivalent of a small snack like 3-4 toasts.
At the same time, those who were in the first group ran on an empty stomach, and volunteers from the second group were allowed to eat a plate of oatmeal with an energy value of 400 calories an hour before training.
Fats burned runners from both groups. Their body received an installation for accelerated fat burning after training. But the results on both criteria were higher in those who skipped meals before training. In other words, exercising after a long break from eating can set the body to burn fat longer and more intensively.
There is another plus in morning classes sports, which also helps to more intensively lose extra pounds. This is daylight.
One recent study found that people exposed to bright sunlight within two hours of waking up are leaner and lose weight more easily than those who don't get natural light, no matter what or how much they eat.
When choosing between the desire to lose weight and sleep an extra hour early in the morning, it should be borne in mind that fans of early training have even composed something like a proverb: “Who gets up early, he lives slim!”
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 succeed in doing 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 training great for speeding up 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, the most effective classes will be strength exercises, stretching, crossfit and other exercises that require endurance and strength.
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 . Will be effective power training with dumbbells or a barbell - 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. The best time for an evening workout is 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
As in life, so in sports, everything should have its time. Best time for a workout is the most effective in terms of achieving 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.
The question of when it is better for a person to train - in the morning or in the evening, has been discussed by experts for a long time, but there is no definite answer to it and, probably, cannot be. Still, an individual approach is needed here.
"Owls" train in the evening, "larks" - in the morning
If life is just beginning for you in the evening, and getting up in the morning is equated with execution, then for you the best time for training is evening. If you are a “lark” and have been used to getting up with the first rays of the sun since childhood, then morning workouts will be optimal for you.
Choose the time of training depending on the type of your activity
If you are mostly 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 score 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.
