The best time to train: features and advice from professionals. When is the best time to exercise - morning, afternoon or evening

In this article, I will tell you if there is a better time to train for muscle building / weight loss (burning excess fat), and in general, and if so, what it is.

I must say right away that I cannot answer this question - unequivocally for everyone - (like any normal one), 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?

• HOME = it is possible both in the MORNING, and AFTERNOON and in the EVENING (in general, whenever you like, it depends on other nuances).
• IN THE FITNESS CLUB = it is possible in the MORNING (if the gym works from early), AFTERNOON / EVENING (but depends on other nuances).

DISTANCE FROM YOU TO FITNESS CLUB:

• If far = then it is problematic in the morning (but in principle it is possible, depends on other nuances);
• If near = 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 MORNING problematic(but possibly depends on many other nuances):

• Do you have a desire to put in early in the morning and go to the gym to train;
• Has your gym been operating since early; if you train at home - then 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, after work many people do not want to train as hot as they want, 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; = accordingly, in the morning before work (if you, like the majority, from 8 to 18) disappears. EXIT: only in the evening, after work.
• If you train at home = then, accordingly, the club's schedule is not taken into account.

FINANCE:

• MORNING subscriptions to the hall, as a rule = CHEAPER;
• EVENING subscriptions to the hall, as a rule = EXPENSIVE;

For many people, this is also a crucial training nuance.

OWL vs LARK:

• MORNING = LARK
• EVENING = OWL

Well, I think many people know (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 no way in the world. But in the evening for me - the very thing. But, in general, it depends on the goals (for more details, read the recommendations below). In general, I think the essence is clear.

GOAL:

• Losing weight = it makes sense to do a workout - IN THE MORNING NATSCHAK, but do not do strength training with a barbell / dumbbells / simulators, etc. - a 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 on this in the recommendations below.
• WEIGHT SET = possible both in the morning and during the day and in the evening. The main thing is to follow the recommendations.

I do not believe in peaks of activity, etc., ala style in the morning at 10-11 am - 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 cannot train). Or vice versa. As for me - to train at some special time (because by the clock), because someone said so, well, some idiocy ...

It is appropriate to mention the periods when people change their clocks there for winter / summer time. Now, I'm wondering what the supporters of those who believe in all these peaks / special times will say about this?)))

Well, explain to me, please, maybe I really don’t understand something?))) I don’t understand, you have moved the time forward one hour - and then what ?! The body that immediately rebuild an hour ahead due to the fact that you have shifted the time? In short, I don't 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 the strength and energy before strength training = how will you train? You will not be able to give 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 workout effective. Logical and simple. Do you agree? =)

1. Try to practice always at the same time. This will allow your body to get used to (adapt) to the loads and adjust to them (even if you have a workout, for example, at 4 in the morning). When the body gets used to the fact that you have a regular workout at 4 am (this is an example), it will generate energy, just in time for this hour. This is exactly the case when training is in any case more effective than their absence, 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 should necessarily provide your body the appropriate amount of fuel (food). It's like a car, before you go to the required distance (for example, 100 km) - you need to refuel with gasoline, and refuel enough to last for 100 km, because if you refuel, BUT NOT THE APPROPRIATE QUANTITY, you will not reach and stall on half way of the trip. Do you understand? So here, only in our case, the fuel is not gasoline, but FOOD! And if we do not eat the right amount of food, we simply will not cover the energy expenditures that the training involves in the first half of the day (morning).

During sleep, our body spends about 1 kilocalorie for each kg of body weight per hour. For example, if yours is 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 minutes-hour) about 400, maybe 500 kcal.

The question arises: can you gain (800+ 400 = 1200) kcal before training ?!

If yes, then know the problems, exercise in the morning. If not, then you simply will not cover the energy costs that the training involves in the first half of the day (morning). Accordingly, there is no point in hoping for any weighty 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 training, unlike in the morning, from the point of view of providing the body with the necessary fuel (energy), for its performance, they are more EFFECTIVE, because during the day we eat a lot, we have at least 3-4 meals, maybe even 5. In each meal carbohydrates + proteins (well, if you do everything in a scientific way, as it should for). So, thanks to this, by the evening (when a workout 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 the energy consumption with the necessary amount of food, but for the majority it does not work out, most do not know this at all).

Doing strength training in the morning on an empty stomach - I definitely would not.

But doing strength training in the MORNING but not on an empty stomach is POSSIBLE! But, to be honest, I would not, because in the morning when a person wakes up and does not eat anything, it is best to do a CARDIO. And then strength training in the afternoon or evening. And after that, cardio again)). This will be more effective than doing both POWER AND CARDIO in the morning. BUT it is POSSIBLE!

Most importantly, even at the stage of losing weight (burning fat) before strength training, make a full meal in an hour, consisting of PROTEINS + COMPLEX CARBOHYDRATES + FIBER. Here is the main recommendation.

AFTER WORKOUT EATING WEIGHT / DRYING

Post-workout nutrition depends on goals and timing, i.e. if you trained in the MORNING and you are in the MASS-GATHER phase (your goal is to build muscle), then immediately after training you can drink BCAA amino acids, if they are not there, then just water, and be sure to absorb an abundant amount of + COMPLEX (fiber by herself). Well, the subsequent meals B + U + fiber + water every 2 hours. Before going to bed, casein protein or. Well, this is how I tell everything in short, if you need details, then read the articles on nutrition on my blog.

If you trained in the EVENING (at 17-18-19-20-21) and you are in the MASS-GATHER phase (the goal of muscle pumping), then I would still recommend you BCAA after exercise (if they are not there, then water) + 30 minutes after strength friction = abundant protein + complex carbohydrates. And before bed, cottage cheese or casein. prot.

If we are talking about SLIMMING (BURNING EXTRA FAT), then the recommendations are as follows:

If I trained in the MORNING, then I would not eat any carbohydrates after training in SOON! I would eat only protein + fiber (in a small amount)! Those. after training, I would drink BCAA, and then after about 30 minutes I would eat some more protein (normal from food, for example, fish, chicken, beef, eggs) + fiber. And only then after 2 hours - I would have made a meal with CARBOHYDRATES (complex) + protein + fiber.

If I 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 about 30 minutes I would eat some more protein (normal from food, for example, fish, chicken, beef, eggs) + fiber. And before going to bed, either curd or casein protein, and all to sleep.

You know, I remembered Dmitry Yashankin for some reason)), namely his rubric - train always and everywhere. In general, whoever is in the subject - immediately understood everything, who did not understand - do not worry, I will explain everything now.

Golden Rule: it's better to exercise than not to exercise)).

I mean, train when it is more convenient for you to train. If it is convenient for you to train 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 there: if you want, you will find time, if you do not want, you will find a reason ... Well, here is 100% hitting the target (think, maybe this is about you) ...

P.s. if about you, then perhaps an article on this topic will be useful to you:.

However, if your goal is mass gain (muscle building) / weight loss = then follow the recommendations that I described in such detail above. This is definitely not to be missed.

Best regards, administrator.

In the past few decades, a number of studies have been conducted to determine the ideal time to exercise. Looking at them, it's not hard to notice that many factors play a role: body temperature, calorie saturation, hormone levels, etc. While finding the optimal time to train can be challenging, it gives you an edge on your way to achieving your goal. Let's try to understand this issue.

Body temperature

« The British Journal of Sports Medicine Published a study in 1983 aimed at determining the effect of time of day on VO2 max. VO2 max is a measure of the maximum amount of oxygen consumed by an athlete during intense cardio training, which is the least favorite part of an NHL player's training. In the course of this study and others like it, it was found that the peak aerobic performance falls in the afternoon. Increased aerobic performance was closely related to core body temperature. During awakening, our body temperature is lower. During the day, it rises and it turns out that sports performance also rises with it. It is speculated that a higher body temperature encourages the body to consume more carbohydrates than fats as a fuel source, since carbohydrates are easier to use for energy and your results will improve.

Anaerobic endurance (those. short, intense exercise in which the body uses glucose instead of oxygen for fuel) was also examined, and the result was the same. In 2011 " Journal of Sports Science and Medicine»Published a review article looking at 18 different studies that analyzed the effects of time of day on a person's strength and performance. The review article reported that most studies found higher afternoon performance associated with increased body temperature, and evening workouts showed improved coordination between antagonistic muscles such as biceps and triceps. Studies looking at agility, motor coordination, and flexibility have also concluded that body performance at the end of the day is noticeably higher than in the morning.

Calories

The next aspect associated with improving performance in the evening is the availability of energy. Before your normal morning workout, you don't eat much, or you don't eat at all. This means that the glucose supplying the muscle will not be enough, which in turn will reduce the body's performance. An evening workout suggests a healthy breakfast, lunch, maybe a light snack, or even a few. Your body has received enough protein and carbohydrates, therefore, more energy has been stored in the muscles, which will make you stronger during training.

Hormones

Many hormones have a daily biorhythm, that is, their level rises and falls every day in a known sequence. Testosterone is one such hormone. In general, testosterone levels are elevated in the morning and decrease during the day. So, in theory, if elevated blood testosterone levels can improve athletic performance, then why does the aforementioned studies find performance declines in the morning hours? The fact is that testosterone levels increase during exercise and promotes the release of growth hormone, both of these hormones are directly related to muscle hypertrophy and can reduce the breakdown of proteins in muscle tissue. Having a sufficient testosterone level is extremely important because we know for sure that a decrease in testosterone levels decreases the body's ability to build muscle. However, this rule applies both in the morning and in the evening and at any time of the day.

Cortisol levels rise in the morning hours, and, as mentioned in the aforementioned studies, the body's performance in the morning is reduced. Although cortisol has many functions, the main one is to increase glucose levels ( blood sugar). One way to achieve this goal is by breaking down muscle tissue in order to obtain sugar from protein. Sugar is good, but not really what you need to build muscle! Research results are conflicting, with some suggesting that cortisol has a negative effect on performance, others claiming that it has no effect on strength and power.

When should you train?

There is no clear answer to this question. Everything is individual, this also applies to the body's reaction to training. Although the trends in recent research clearly lean towards benefits of daytime or evening workouts Considering this time of day is the optimal time to exercise, after all, each person will train differently based on their preference for intensity, fitness level, hormone levels, sleep patterns, and personal motivation - so the variations are truly limitless.

Morning workouts

There are many people, especially coaches, who will argue that morning workouts give the best results. It should be noted here that those who exercise in the morning tend to more closely follow the exercise regimen than those who prefer evening classes... After all, there is a high probability that the evening workout will be postponed for various reasons: late return from work, excessive fatigue, meeting friends, watching sports or your favorite TV series. Regardless of your body temperature and cortisol levels, skipping an evening workout will put you at a distance from your desired results.

To get the most out of your morning workout, exercise well to increase your body temperature and improve circulation. The extra 20 minutes spent on the treadmill as a warm-up will increase your chances of giving your best in your morning workout.

One of the fundamental and highly controversial questions of fitness is the time of day to exercise. Is it good to exercise in the evenings when most of us are off work? If so, when exactly should the classes begin? There are many different opinions on these issues.

Let's try to understand this issue. The pros and cons of evening fitness, advice on how to conduct evening workouts - the topic of our article today. Begin!

Evening fitness: cons

There are no significant drawbacks to evening workouts, except for two factors: fatigue that accumulates during the day (which can negatively affect the results) and dinner after training, which can negate the benefits of aerobic exercise.

If you train in the evening with the aim of losing weight, take the last meal before going to the gym.

The rest is more about the merits of morning classes. It is believed that morning glycogen deficiency and low insulin levels (let's not dive into the physiological questions of why this happens) contribute to more efficient fat burning.

There is also an opinion that the processes of energy metabolism in the body, which are activated in the evening, interfere with the effective growth of muscle mass. However, this is a very controversial issue; such statements cannot be attributed to unequivocal arguments.

Let's note one more curious fact. Morning workouts are considered useful in Asian countries: the Japanese, Chinese and other residents of this region most often train at 7-8 in the morning. At the same time, it must be admitted that in the "western" world, including Russia, athletes achieve excellent results when training in the evening.

So, we found out that there are no compelling reasons "against". Now let's move on to the benefits.

Benefits of Evening Fitness

Let's start with the obvious: fitness enthusiasts have to work out in the evening. The entire service is designed for this. If you can just visit the gym at any time of the day, then various specialized workouts are especially effective in the evening.

As noted above, subject to strict adherence to the diet (that is, if you do not eat after an evening workout), classes starting at 19-21 o'clock will be most effective for losing weight. But once again we emphasize: after training, in this case, only foods devoid of fats and carbohydrates can be accepted from food.

Cardiovascular system tolerates evening workouts more easily, but this does not mean that the effect will be lower. We are talking about the danger of harming yourself with excessive exertion, which decreases in the evening. This applies to both strength and aerobic training, but the special effect is manifested precisely when working with "iron".

So is it "yes" or "no"?

In fact, it doesn't really matter if you practice in the morning or in the evening.

While sports science does not know unequivocal arguments in favor of one of these options

The conclusion suggests itself the following: you can practice in the evening, it does not carry any harm or other significant drawbacks. But here another important question arises: what time is it "in the evening"? We will answer it too.

Optimal time for an evening workout

The lower time limit can be set based on dinner. You should eat, wait an hour or two, and only then start exercising. The reason is that it is no longer desirable to eat seriously at the end of classes... For physiological reasons and in order to fall asleep normally, you should complete your workout at least 2-3 hours before bedtime. It turns out that a reasonable lower time limit is 19 hours.

During your evening home workouts, you should think about your neighbors: it is better to keep noise to a minimum. This task is well solved by Life Fitness simulators, one of the important advantages of which is quiet operation.

Finally, a little tip: never change your gym time abruptly... If you need to switch to another mode of the day, shift the beginning of the workout by an hour or two each time, no more. So you will save your body from unnecessary shocks.

Those who find it easy to wake up early. There are 20-25% of such larks. But 30-40% of people are owls, and they prefer going to the gym in the evening. The rest were just lucky - they don't care when to get up.

Morning: "for"

Decreased appetite for the whole day

Scientists from the UK compared data from surveys conducted among runners. It turned out that those who ran in the morning were less hungry during the day than fans of evening jogging. Scientists have suggested that morning exercise suppresses the release of hormones responsible for appetite. This means that for those who tend to overeat, after a morning workout, it will be easier to cope with the habit of chewing something all the time.

It's easier to burn fat in the morning

During physical activity, carbohydrates are consumed first and only after the twentieth minute of movement, the muscles receive energy from fat. That is why long workouts, not shorter than 40 minutes, have always been recommended for losing weight. However, recent research from the American College of Sports Medicine shows that an exercise for only 20-30 minutes in the morning is sufficient. In terms of fat burning effect, this will be identical to 40 minutes after lunch. The reason is that by 5 pm our metabolism is set to expend energy, including fat. And after 17 hours, the intensity of metabolic processes fades away, hormonal and other systems are already focused on replenishing reserves. Therefore, in the morning, stubborn fatty deposits are more easily “consumed”.

Lower risk of injury

After a morning workout, fatigue goes away faster and muscles recover better, according to a new study from the University of Toronto. Doctors observed 3000 people who were keen on fitness and found that after the morning training, the pulse returned to normal on average 20% faster than after the evening one. In addition, a blood test showed that with the same intensity of training, muscle fiber microtrauma and associated blood changes in the morning occur less frequently.

Morning: "against"

Do not have time for breakfast

Exercising in the morning on an empty stomach is ineffective and can lead to fainting. Without breakfast, you will only have enough strength for an easy exercise. So what, getting up two hours early, eating and waiting an hour for breakfast to digest? This is not suitable for anyone. True, you can drink sweet tea with a piece of chocolate, coffee with sugar, juice, eat a banana, a handful of raisins or dried apricots. These foods will be absorbed while you dress.

Thick blood

You did not drink for at least 8 hours during sleep, some water during this time was excreted in urine and, possibly, sweat. Once the liquid is gone, it means that the blood has become thicker, to increase its circulation in such a "undiluted" form means to overload the heart and veins. Therefore, before training, be sure to drink 1-2 glasses of liquid and wait 5-10 minutes for the moisture to be absorbed.

In the morning, the body is still sleeping

After sleep, blood circulation throughout the body is slowed down, the lungs are constricted, the nervous system is inhibited. Therefore, it is imperative to start charging with a warm-up, gradually increasing the load. It is not recommended for beginners to give themselves a serious load in the morning, such as running or strength exercises, it is better to take a walk, ride a bike, swim.

Evening: "for"

As you know, by the evening, the metabolism slows down, which is why the chocolate eaten for breakfast will hardly affect the figure, but the cake at dinner is immediately found in the waist area. Moderate exercise is a good way to speed up your metabolism. However, the load must be moderate, no records!

Fat will be used up at night after exercise

It is known that calorie burning does not stop when you end your workout! By inertia, muscles continue to consume energy for at least another 12 hours for recovery. Now imagine that after your workout, you ate a light dinner and went to bed. There is no more food, new energy is not supplied, which means that the body will be forced to turn to stored fat. And so on until the morning. And in the morning, the metabolism is also not up to reserves, which means that weight loss is inevitable!

Evening: "against"

Fatigue after work

Not everyone can force themselves to do exercises after work or trudge to the pool. Someone does not have enough motivation to break the usual stereotype and do something active in the evening, while someone is really too physically tired.

After training, I really want to eat

Experts from the Swedish School of Sports and Health Sciences believe that this is an indicator of a wrong workout. It was clearly either too intense or too long. Replace jogging with walking, aerobics with an exercise bike. Shorten the activity from an hour to 40 or 30 minutes.

Difficulty falling asleep

The reason is too intense training.

So let's summarize. Both in the morning and in the evening there are pros and cons. So proceed from your own preferences, as well as from the work schedule. Moving when it is convenient for you is much more useful than not moving at all. And the negative effects can be easily negated using the advice we gave.

Both in life and in sports, everything should have its time. The best time to exercise 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 Is The Best Time To Gain Weight? When is it better to go to the gym, and when to do

It all depends on the goals pursued. What does a person want: 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 from different countries are constantly conducting all kinds of research related to identifying the most appropriate time period for playing sports. And where did they come to?

American researchers have stated that the best time to exercise the body is determined by its type of constitution. 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 gaining extra pounds. For this type of sports, morning time is most suitable. This is from about 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 to exercise 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. Their metabolism is normal. There is no tendency to be overweight and thin. These people are the most fortunate, as for them the best training time can be any: morning, afternoon and evening. It all depends only on desire and well-being.

Other scientists from the city of Williamsburg have done a series of experiments, dividing the day into four periods: 8, 12, 16, 20 hours. At certain times, several participants did heavy weight exercises. It should be noted that earlier 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 an evening resistance training session when the body temperature is slightly higher. Another important reason that was identified during this study is 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 morning. When training is in progress, its level rises much 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 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 workout

When a person wakes up very early, for example at 5 o'clock, feeling at the same time full of energy, then early workouts are suitable for him. You just 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 exercises are not the best option. Well, breathing exercises and yoga are excellent choices. A little energy is spent, 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 fat burning and cardio training. The level of cortisol at this time is high, glycogen is low, and the body takes energy from adipose tissue. It is best to spend no more than 40 minutes at medium intensity. If the 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 your 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 by half past four it reaches its peak. This watch is perfect for active 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 system.

High-intensity and strength training - from 5 pm to 6 pm

This is the most appropriate 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 of these factors have a positive effect on strength. This increases your workout productivity.

Training after 7 pm

At this time, the body temperature begins to drop, and the body is suitable for such as body flex, yoga, tai chi, and stretching. They have a calming and healing effect, contribute to the formation of correct and beautiful posture, strengthen deep muscle layers, develop endurance and flexibility, and also have a positive effect on the psyche.

Output

Considering all of the above, we can say that the best time to train depends on the individual characteristics of the human body, as well as its goals. For weight loss, the morning hours are best, and evening hours for pumping up muscles. Just before starting to exercise, 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 with the right approach to all three components. If at least one of the factors is left unattended, then even having chosen the best time of the day for training, you can be tortured for a long time with exercises, but still remain with excess or, conversely, insufficient weight.