What is the best time for training. Optimal training time. What time is better to do sports - evening workouts

It has long been known that the functioning of the human body directly depends on the time of day- in some hours it works as efficiently as possible (at this time you can carry out the best workouts for losing weight and gaining muscle mass), in others it turns off almost completely (this is not fitness time, but sleep and rest time).

Well versed in this topic, you can competently plan the day, and choose the most optimal time for sports... With this approach, you will only conduct truly effective workouts.

What time can you do the most effective workouts: morning

5-00 - The excretion of urine by the kidneys stops. Waking up at this time, a person feels vigorous all day and can carry out effective power training for weight loss (this rule applies to both girls and men)
6-00 - the pressure rises, the heart begins to beat faster
7-00 - the body's immunity is significantly enhanced
8-00 - toxic substances are almost completely dehydrated in the liver
9-00 - the heart starts to work better, the sensitivity to pain decreases

What time of day can you do the most effective workouts: evening

17-00 - the body's working capacity increases, endurance increases significantly. Great time for fitness and heavy strength training
18-00 - functioning slows down nervous system, the threshold of pain sensitivity rises
19-00 - pressure rises, irritability and irascibility appear. At this time, not the best (in terms of efficiency) workouts come out
20-00 - the maximum daily body weight is observed, the reaction improves
21-00 - the ability to memorize information improves, the work of the nervous system returns to normal. This time is more suitable for training than fitness.

Late evening is the best time for relaxation workouts. Best program workouts for the evening are yoga, stretching, breathing exercises

Choosing a time for fitness: night

22-00 - the level of leukocytes rises in the blood, the body temperature decreases

23-00 - the body is actively preparing for sleep. At this time, it will not be possible to carry out the most effective and efficient training.
24-00 - end of the day. At this time, you need to sleep, and not do home workouts for weight loss.
1-00 - the sensitivity to pain increases significantly. Shallow sleep
2-00 - internal organs slow down work
3-00 - the body is resting, the pulse and breathing slows down
4-00 - hearing sharpens, blood pressure is greatly reduced.
Night is not the time for sports. Effective program weight loss workouts should be done in the afternoon or evening.

But do not get hung up on the time of day - this is just an additional advantage that allows you to conduct more effective training... If you can't pay attention to training at the specified time, then go in for sports at any free minute.The most important thing in any workout is regularity.... Train correctly, do not skip classes - and you will achieve success. The doctor promises!

This question is asked not by both novice athletes and experienced athletes. After all, everyone has their own affairs, responsibilities, individual characteristics. Some have free time in the morning, others in the evening, and still others during lunch, in the middle of the working day. And the question remains on the agenda. When is the best time to go in for sports - let's try to figure it out.

There is such a concept

There is such a term as biorhythms or human circadian rhythms.

Scientists have carried out experiments aimed at establishing the relationship between sports and training time.

The results are as follows: at noon and early evening, a person's body temperature is slightly higher than at other times of the day. Therefore, the risk of injury is most reduced.

Best suited at this time power loads and stretching. Aerobics, tennis, dancing - that is, any activity that requires maximum strength and endurance, because the body is ready for exploits. And after eight in the evening it is better to return to your "Morning" sports, because the metabolism slows down, the body temperature begins to fall, there is a setting for the upcoming sleep. After - and breathing exercises, will prepare you for a good rest.

Coming to the gym, newcomers, due to their inexperience, make many mistakes. Of course, there is a fitness instructor in the gym who will show you a number of exercises and correct any errors that have appeared. However, we will tell you in this article what exercises you need to do, how many approaches.

By following all diets and regimens correctly proper nutrition, you will still not be able to achieve an increase in muscle mass. In order to achieve a certain result, there are only two options: go to sport Club or occupation at home. Of course, the fitness instructor will select the necessary set of exercises and tell you about the diet. However, in this article, we will offer you a way to build mass, based on several exercises.

Consider in this article how you can build muscle at home. The main obstacle to studying at home is our laziness. However, if you overcome it and start practicing for at least an hour a day, after a couple of weeks you will notice the results. And it is imperative to give yourself at least one day off.

As defined in physiology reference books, there are three main body types. Z the characteristics of each of them, you can change your body, while quickly picking up only correct complexes exercise or diet. However, on the Internet, there is some scatter of concepts and terms for determining body type - we will try to eliminate this.

The article will cover exercises that allow you to pump important muscles - lower press... These exercises can be performed both at home and in the gym. This instruction is intended for those people who want to pump up beautiful press quickly, while giving only about ten minutes a day.

This article will talk about a beautiful male figure, namely with regard to broad shoulders... Consider exercises to keep your muscles toned. They can be done at home or in the gym.

Greetings to all, dear friends. Today I will give you exact answers to your questions, namely: at what time is it better to study physical exercise how to determine the most optimal time. You will also receive valuable advice regarding classes at different times. Begin?

Before we begin to consider a specific time of day, I want to immediately note that any training option (morning, afternoon or evening, it doesn't matter) has its positive and negative aspects. Which option to choose is up to you, but I do not advise you to rush, it is better to indicate for yourself all the pros and cons.

Larks, owls and pigeons

So, you've probably heard that people are larks or owls. I'll tell you more, there are also pigeons. Who are the pigeons? Oh, they are, in my opinion, universal people in terms of training timing.

Larks by nature wake up early and go to bed early. Owls ... I think everything is clear here, it’s not for me to explain to you that these are nocturnal birds. And pigeons ... The activity of a pigeon depends on its habits: if it goes to bed early for a long time, then it will have no problems getting up early. A similar picture develops with wakefulness at night.

You might argue that both a lark and an owl can also get used to certain conditions: a lark may stay awake for a long time, and an owl may wake up early. Yes, I completely agree with you - it is possible, but nevertheless it will be easier for the pigeon, and the conditioned reflex formed (not sleeping at night or waking up early) will be more stable, that is, you do not need to constantly fight with it, reinforce it. It was formed and that's it.

But something is not about that I began to write. I just led to the fact that in choosing the time for classes, you need to build on your "nature" - you need to pay attention to this first. Track yourself during the week and note at what time you feel a surge of energy. If you want to work out in the evening, the timing of your workouts is obvious.

Let's take a closer look at classes at different times of the day.

Classes in the morning

What makes classes in the morning stand out? First of all, the fact that in morning time the greatest absorption of the body. This time is great for weight gain and weight loss. Both cases are different.

When losing weight, you must not eat at all - this will allow the body to feed on fat deposits.

During weight gain, on the contrary, you need to eat quite a bit in order to avoid heaviness in the abdomen during exercise, and immediately within 30 minutes after training you need to take it, and only then have a full meal. This will provoke the body to eagerly absorb the proteins and the elements it needs.

The disadvantages of practicing in the morning are that for the first month and a half it may be difficult for you to get used to this regime. This, in turn, is a great stress for the body, which can affect the well-being and vitality of an unprepared person.

But be sure - once you get used to it, you will not know any problems, you will not have problems with lifting, and your health will improve significantly. Just imagine, you do not just do it, but do it fully.

Afternoon activities

Daytime classes are good because the body has already woken up, "warmed up", the brain is already working "to the fullest." Another positive side of daytime activities is the fact that after training, the body and body systems manage to gradually return to a normal state without sudden jumps.

The model is something like this: activity - slowing down - calming down - normal state. Not like that: activity is a normal state. The absence of a phase of slowing down and calming down also negatively affects the body. I will talk about this below.

Classes in the evening

Evening classes, as mentioned above, have one, but a strong drawback - the absence of a tranquil phase. You can not expose your body to such stress, forcing it into accelerated pace go into completely opposite states. This is similar to the case with water. If such conditions are created so that water from a solid (ice) state immediately turns into steam, then the structure of water will be disrupted.

But if you feel that the burst of energy occurs precisely in the evening, you want to study, then I can only advise this: do not immediately start to rest, let alone sleep.

Classes at any free time

I can confidently say that this is the worst way to practice. It does not allow the body to get used to any regime, to adjust to the rhythm of life.

Imagine, today you have practiced at 3 pm, the day after tomorrow at 7 pm, and a few days later in the morning. The body simply does not have time to get used to and prepare for subsequent loads. He prepares for one time, and you postpone the training time.

So I'll say it again: practicing anytime is the worst way to practice. Although, as the saying goes, "for fishlessness and cancer - a fish." Therefore, if you have no other opportunity, but only in your free time, which is constantly changing, then it is better to do it this way than nothing. Something is better than nothing.

Before and after meals

Naturally, you need to do it before meals. This is due to the work of organs and body systems, and with possible inconveniences. It is not for nothing that it is advised to eat 2 hours before training, that is, in such a way that the food has time to be digested to a greater extent.

Exercises after meals are fraught with heaviness in the abdomen, possible nausea, and poor health too. Do you feel a little sleepy after a hearty meal? It was the blood that drained from the brain and rushed to the stomach. Do you think you can train a lot in this state?

I hope you have determined for yourself best time for training, and if you do not have a complete training program, then pay your attention to the video course “ For men" and " For women».

Most are in favor of "shooting" early, even before work and to do household chores or rest in the evening, and not rush headlong into gym or to the stadium. However, the desire to exercise early in the morning challenges a much stronger desire to sleep an extra half hour or hour. It most often wins, so most athletes still practice in the evenings.

This is especially true for residents of large cities with their constantly accelerating rhythm of life, forcing them to save every minute, and constantly growing loads.

However, Peter Hespel, Professor of Research sports center at the Catholic University of Leuven, Belgium, as befits a real scientist, he decided to check this statement and conducted an interesting experiment.

Peter Hespel invited 28 young and healthy guys no older than 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. All volunteers daily rate in calories increased by 30%. 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 who were in the first group were allowed to forget about training and going to the gym during the experiment. The other two groups trained. Moreover, the volunteers from the second group went to workout the first thing in the morning, as soon as they woke up, and the third - did it after a breakfast rich in carbohydrates. Those who exercised on an empty stomach ate exactly the same breakfast, but only after training. Trainings in both groups were absolutely the same in terms of duration and loads.

After a month and a half, 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 played sports after breakfast also gained weight, but significantly less - a little over 1 kg.

Weight did not change only in those participants in the experiment who trained on an empty stomach before breakfast. At the same time, it turned out that their bodies burned more calories throughout the day. In addition, they had the best insulin indicators.

It is, of course, premature to draw far-reaching conclusions from this study alone. It was short-lived and there were too few volunteers who were, moreover, of the same sex and age. Attention is drawn to the fact that those who trained on an empty stomach did not lose weight, but only managed to maintain the same 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, full or on an empty stomach?

Professor Peter Hespel is confident that he answered this question.

“The optimal strategy to prevent weight gain,” he says, “is to combine a healthy and well-balanced diet with a physical active image life. At the same time, it is better to do sports in the morning and on an empty stomach. "

On the one hand, training at an earlier time will help you burn calories effectively, and on the other hand, it will set the body to work on maximizing fat burning for the entire coming day.

Professor Hespel also lucidly explains the main reason that helps to lose the most intensively during morning workouts overweight or at least protect the body from a set of them. To get energy for exercise, the body has to go into pantries where it stores fat for emergencies like this. The difference from exactly the same process of burning fat 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.

A study in America also helps answer the question of why exercise timing is so important.

Two groups of men worked on the treadmill until they burned 400 calories, which is the equivalent of a small snack like 3-4 toast.

At the same time, those who were in the first group ran on an empty stomach, and the volunteers from the second group were given a plate to eat an hour before training. oatmeal energy value of 400 calories.

Runners in both groups burned fat. Their body was getting set on accelerated combustion fat and post-workout. But the results on both criteria were better for those who skipped food before training. In other words, playing sports after long break in food can adjust the body for a longer and more intensive burning fat.

There is one more plus in morning classes sports, which also helps to more intensively lose those extra pounds. This is daylight.

One recent study found that people who are in bright sunlight within two hours of waking up are slimmer and lose weight more easily than those who do not get natural light, no matter what and how much they eat.

Choosing between the desire to lose weight and sleep extra hour early in the morning, it should be borne in mind that fans of early training have even composed something like a proverb: "He who gets up early, he lives slender!"

When is the best time of day to train from a physiological point of view? Fatigue in the evening, but in the morning the body is somehow not ready? In other words, when is the best time to train, in the morning or in the evening?

Workout in the morning

What happens in the human body in the morning? You woke up, washed, woke up completely 🙂 and felt a surge of strength. Perhaps, at no other time of the day do we feel as cheerful and energetic as in the morning.

This is, of course, due to prolonged sleep and hormones. In the morning, from about 6 to 8 o'clock, cortisol is excreted in the body. This catabolic hormone helps to actively break down fats, carbohydrates and proteins in the body. And it is, among other things, an important anti-inflammatory agent that protects us from all sorts of infections.

Increased energy, hours of rest, increased cortisol secretion - what could be better for training? Especially for terrain training.

I think the morning is the perfect time for serious fitness training.

It is no coincidence that the majority professional athletes conduct their workouts early in the morning. This is really correct.

For people who are building muscle mass, the following advice will be relevant. So that the increased secretion of cortisol does not damage the muscle mass gained with such difficulty, immediately after waking up, it is worth taking a small dose of amino acids (for example, BCAA) or whey (fast) protein. Do this right before your morning workout. It really affects muscle mass in the best possible way.

After your morning workout, you should have a hearty breakfast. I am sure that even those who usually do not want to eat in the morning will feel a healthy morning hunger after a good workout.

Meanwhile, many people feel that they should not train with weights in the morning. I myself came to this conclusion through personal experience... It's much easier to get injured in the morning if you don't take the time to warm up thoroughly. For many people, if you train in the morning, then only aerobic, light strength training, static exercises... Most people have much lower flexibility in the morning than in the evening. Therefore, stretching in the morning is less pleasant.

You must decide for yourself if the morning is right for you.

Workouts in the evenings

In the evening, on the contrary, in many respects the body is better prepared for the load, but this fatigue ...

Did you know that fatigue is different? Analyze what you are tired of?

1. Have you been carrying bags of cement all day?

2. Or did you sit in front of the monitor all day? Is it really physical fatigue?

Or maybe you just forgot to have lunch or are nervous? Is it emotional fatigue? And good exercise stress will help to break out of the vicious circle of negativity and fuss?

If in the first case it can be said unequivocally that training is most likely out of the question. Then in the second - I'm sure of this - you have to take yourself by the soft spot and drag yourself into the hall! Fatigue will be removed as if by hand.

It also happens that it is difficult to understand whether it is worth training today or not. Here I recommend applying the old tried and true rule:

If in doubt whether to go to an evening workout or not - go

Just go to the gym and start exercising. If in the first minutes of training the fatigue only intensifies, just do a minimum of exercises with light weight and go home. But I am sure that most of these potentially missing training sessions will go with a bang. Surprise yourself with your energy!

The subjective perception of training is strongly influenced by habit. It is important to understand that a person is an extremely flexible creature. We can develop the habit of exercising at any time of the day. The main thing is habit. And only if you really start to notice that the chosen time is unsuccessful, then you should think about changing the exercise regimen.

Workout twice a day

Sounds unexpected? Seems impossible? Suitable only for professionals? I do not agree with you, because I know a lot of examples from ordinary people with a lot of things to do and trouble.

Two workouts a day is very effective for quick results... This principle is especially suitable for losing weight and getting in shape quickly. Of course, this takes effort and time. But, I emphasize, this is very effective. For example, the program and my other trainings almost always require two sessions a day. One workout (morning) is the main one, the second (evening) is auxiliary and very short.

Two workouts a day is neither fantasy nor nonsense. It's just a habit and a commitment.