When can you train? When is the best time to exercise to lose weight? The best time to train is during the day

Every person who starts doing fitness at some point asks the question: What is the best time to train? This question depends on many factors, but we will try to answer it as clearly and accessible as possible.

I would like to note that everyone who has pulled himself together and is involved in any kind of sport is already at the right way, and it doesn’t matter what time of day he practices. The main thing is that he does it! You need to understand that even after reading our recommendations, you yourself choose the training time in accordance with your busy schedule and your desire.

Scientists have proven that the best time to work out in the gym is 4-5 hours in the afternoon (Based on scientific research, published in the journal “Sports Medicine”). But who said that you can’t study at other times? Let's look at the pros and cons of training in different times days.

Morning workouts

Morning workouts are incredibly enjoyable! For example, Dwayne Johnson always works out in the morning. Even before dawn, at four o'clock in the morning, Dwayne goes for a run so intense that after it you can wring out your clothes. This early cardio helps him perk up and sets the right mood for the rest of the day. Let's look at the pros and cons of morning classes.

pros

Exercising in the morning speeds up your metabolism.
You get a charge of vivacity and positive energy for the whole day.
Morning workouts are very disciplined. As practice shows, it is much easier to accustom yourself to morning workouts than to afternoon or evening workouts.
Since everyone is still asleep, you will have much less time to spend on distractions.
In the morning, during exercise, the fat reserves in your body are burned first, which means this time is great for cardio training.

Minuses

If you don't like or aren't used to getting up early, it will be difficult for you to force yourself to exercise at such an hour.
In the morning, the muscles are not yet warmed up, so without a good warm-up, the likelihood of injury is high.
If you have a strength workout planned, you will have to get up even earlier to have a good breakfast or take a portion of a gainer, otherwise you will not have energy.
If you exercise at high intensity, then by the evening you will feel very tired and your efficiency will greatly decrease.

If your goal is to lose weight, and it is not difficult for you to get up early, then the best time for you to workout is in the morning. You can see the training program for losing weight in our article High-intensity interval training for burning fat. Yoga or meditation classes are also suitable for this time of day. It should be noted that in the morning our joints are less elastic, so active activities should be avoided. If you still decide to carry out power training in the morning, do not neglect warming up and be sure to eat 1-1.5 hours before training.

Let's look at what scientists say about the ideal time to exercise. Consider the opinion of scientists from Williamsburg, a US city. Here, scientists selected 100 untrained men for the experiment, who trained at 8:00, 12:00, 16:00 and 20:00.

The results showed that activation of fast-twitch muscle structures, which are responsible for lifting weights, is better when body temperature is higher, which occurs in the afternoon. Thus, they established the best time for training: from 16:00 to 20:00.

Now let's turn our attention to the research of scientists from Washington. They argue that you need to train depending on your body type and metabolic rate. Endomorphs with slow metabolisms should train in the morning to burn off internal energy and fat reserves.

Ectomorphs with a thin physique are forced to train in evening time so that by the time of training they have the necessary supply of energy and nutrients obtained from food. Mesomorphs, people with an average build and metabolism, can train both in the morning and in the evening. You can learn more about body types in the article Body Types.

Scientists from Washington say that you should listen to your own biorhythms, and also note that if you exercise at approximately the same time, your body will get used to it.

Daytime workouts

Daytime training is more suitable for schoolchildren or students, as well as those whose work schedule allows them to devote 1-2 hours to training in the afternoon.

pros

Body temperature is slightly higher than in the morning. It will be easier and more comfortable for you to start exercising.
Glycogen reserves in muscles and blood sugar levels are at a good level.
Improves blood flow to the brain. After training, you will be able to work even more productively.
Reduces stress levels after work and study. You can throw out all the negative energy in the room.
At this time, endurance increases. This is what is important for weight training.
Research shows that this is when our lungs are at their most efficient.

Minuses

Distractions that may prevent you from starting your workout at the scheduled time.
If you train during your lunch break, the downside is that you are limited in time and the training may end up being unfinished.

To summarize, it should be said that at this time classes will be most effective strength exercises, stretching, crossfit and other exercises that require endurance and strength. Before such training, you should definitely take care of your food intake.

Evening workouts

Who is suitable for evening workouts? They are ideal for those who feel sluggish and sleep-deprived in the morning. They are also suitable for swimming and team events sports

pros

Body temperature in the evening is ideal for training.
In the evening, during training, you can get rid of the stress accumulated during the day.
Your energy is at its peak between 6 and 9 pm. Place the main part of your workout during this period; you can leave the cool-down and stretching for a later time.

Minuses

Evening workouts can cause sleep disturbances, in which case you will have to change your workout schedule.
Until the evening, you can come up with a number of excuses for yourself not to go to training. The habit of studying in the evening takes longer to form than at other times of the day.
Fat burning will be ineffective due to high blood sugar.

The best time for strength training and mass training

The evening is perfect time for strength training. You can familiarize yourself with mass training in our article Mass training program. However, you should provide dinner 1.5-2 hours before training, so as not to burden your body with a heavy meal before going to bed.

It should also be remembered that there are many other equally important components of successful training. The most important of them are:

regularity of training
good and healthy nutrition
rest
desire and faith in the result

If you have the opportunity to engage in this type of exercise at the recommended time physical activity, which is most suitable for this, then this is great: you will naturally help your body quickly achieve the desired result. If you don’t have such an opportunity, then don’t be upset, your body will choose the best time for training itself, the main thing is to listen to it well and help it find this time.

And in conclusion, a summary video on this issue from the leaders of fitness and bodybuilding in Russia.

We looked at all the pros and cons of training at different times of the day. Adjust the time of your workouts to suit your goals and your well-being, this will make it easier for you to organize yourself and you won’t want to miss workouts. One way or another, the main thing is not the time of training, but its content and consistency. Always exercise at the same time, then your body will get used to the load and adapt to your training schedule.

The question of when it is better for a person to exercise - 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, there cannot be. Still, an individual approach is needed here.

"Owls" train in the evening, "larks" - in the morning

If life just begins for you in the evening, and getting up in the morning is equivalent to execution, then the best time for you to train is the evening. If you are a “morning person” and have been accustomed to getting up with the first rays of the sun since childhood, then morning workouts will be optimal for you.

Choose your workout time depending on your activity

If you are primarily engaged in mental work and spend most of the day in a chair in front of a monitor, then it would be nice for you to stretch your bones in the gym in the evening. But if you spend the whole day running around visiting clients or carrying bags, then it’s better to train in the morning, because in the evening you won’t have the energy to train.

Choose your workout time depending on your health condition

Much depends on the person’s health status. For example, if you have heart problems, don't try to exercise in the morning.

When we sleep, our heart also rests because blood circulates more slowly. For several hours after sleep, the human body experiences such phenomena as increased heart rate, accelerated metabolism, and increased blood pressure. And the additional load can lead to adverse consequences.

Choose your training time depending on 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 low, and if you exercise before breakfast, the body will be forced to draw energy not from carbohydrates, but from fat. Therefore, morning workouts allow you to lose weight three times more effectively than evening workouts. And training on an empty stomach burns 300% more fat than training after eating.

What time of day to train – morning, afternoon or evening – depends on the person’s physiology. If you are a night owl, train in the evening, if you are a lark, train in the morning. There is no need to torture the body by doing the opposite. There will be no benefit from this. And if you have chosen a certain time, do not change it in the future.

Max Rinkan, expert man.tochka.net

If your goal is to gain muscle mass, then it is better to train in the afternoon or evening, but not until late.

I train when I can

Most people train when circumstances and sometimes finances allow it. It's no secret that the main stumbling block of visiting gym is work. If you have a normal work schedule - from 9 to 18, then it is not possible to train in the morning and afternoon, although, according to experts, peak times muscle activity is just daytime. But, as a rule, a person has only the evening to train.

If a person has the opportunity to train in the morning, he happily grabs this option, since the attendance of the gyms in the morning and in the evening is incomparable (there is no crowd there in the evening), and it costs him less.

In any case, if you have decided on a time to visit the gym, then let it be stable. Build your routine so that exercising at this time of day brings you benefits.

In conclusion, let’s summarize all of the above, giving recommendations that will help you choose optimal time for training.

Train 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 planned program in the gym, avoiding a large influx of people, if you want to free up your evenings for other things.

Morning workout advocate:“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 exercise equipment is available, there are not many people. I worked out, and the whole day is free, including the evening.”

Train during the day: if your working hours allow it and you are sure that you can do it regularly; if there is a gym in the office or near it.

As in life, so in sports, everything should have its time. The best time to train 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's the best time to gain weight? When is it better to go to the gym, and when to work out?

All this depends on the goals being 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 to play sports. And what did they come to?

American researchers stated that the best time to train the body is determined by its body type. 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 susceptible to gaining extra pounds. For this type of sports, it is most suitable morning time. This is from approximately 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 for training is in the evening, as the body has enough energy and strength. And he really needs them during training.

People with an average body type are called mesomorphs. Their metabolism is normal. There is no tendency to be overweight or thin. These people are the luckiest, since for them the best time to workout can be any: morning, afternoon and evening. Everything depends only on desire and well-being.

Other scientists from the city of Williamsburg carried out a series of experiments, dividing the day into four periods: 8, 12, 16, 20 hours. At certain times, several participants performed exercises with heavy weights. It should be noted that these people had not previously engaged in sports.

The experiment showed that they were most effective in the evening. 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 identified during this study were 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 first half of the day. When training is underway, its level increases significantly 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 to exercise to burn fat and promote weight loss is in the morning, as cortisol levels are higher. But it's not that simple. This will be discussed in more detail below.

Early Bird Workout

When a person wakes up very early, for example at 5 o’clock, and feels full of energy, then they are suitable early training. You just need to take into account the lower 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 and breathing exercises and yoga - great choice. Little energy is expended, and the body is charged with strength for the whole day.

From 7 to 9 we burn fat

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 spend no more than 40 minutes at moderate intensity. If a 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 how you feel, since not everyone can exercise in the morning.

Aerobic exercises - from 15 to 16 hours

At this time, body temperature begins to actively rise and by half past five it reaches its peak. Perfect for this watch active species 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 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 endurance. In the evening, body temperature is higher, as is the level of the hormone testosterone. All these factors have a positive effect on strength. This increases productivity during training.

Training after 19:00

At this time, body temperature begins to decrease, and bodyflex, yoga, tai chi, and stretching are suitable for the body. They have a calming and healing effect, contribute to the formation of correct and beautiful posture, strengthening deep muscle layers, development of endurance and flexibility, and also have a positive effect on the psyche.

Conclusion

Considering all of the above, we can say that the best time for training depends on the individual characteristics of the person’s body, as well as his goals. The morning hours are the best for losing weight, and the evening hours for pumping up muscles. Just before you start training, you need to visit a doctor to find out more about your 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 if you choose the best time of the day for training, you can torture yourself with exercises for a long time, but still end up with excess or, conversely, insufficient weight.

"Owls" train in the evening, "larks" - in the morning

Choose your workout time depending on your activity

Choose your workout time depending on your health condition

Much depends on the person’s health status. For example, if you have heart problems, don't try to exercise in the morning.

Choose your training time depending on your goal

What time of day to train – morning, afternoon or evening – depends on the person’s physiology. If you are a night owl, train in the evening, if you are a lark, train in the morning. There is no need to torture the body by doing the opposite. There will be no benefit from this. And if you have chosen a certain time, do not change it in the future.

Max Rinkan, expert man.tochka.net

If your goal is to gain muscle mass, then it is better to train in the afternoon or evening, but not until late.

I train when I can

Most people train when circumstances and sometimes finances allow it. It's no secret that the main stumbling block to going to the gym is work. If you have a normal work schedule - from 9 to 18, then it is not possible to train in the morning and during the day, although, according to experts, the peak time for muscle activity is during the daytime. But, as a rule, a person has only the evening to train.

In any case, if you have decided on a time to visit the gym, then let it be stable. Build your routine so that exercising at this time of day brings you benefits.

In conclusion, let’s summarize all of the above, giving recommendations that will help you choose the optimal time for training.

Train during the day: if your working hours allow it and you are sure that you can do it regularly; if there is a gym in the office or near it.

This topic has interested scientists from the University of Glasgow. After research, a fairly precise time for training was established - either after 12 noon or at 6 pm. The employees substantiated their statement by the difference in body temperature during the day, associated with the circadian rhythm. So, the temperature reaches its minimum during sleep, about 3 hours before waking up, after which it begins to increase slightly. By 6 pm, the body is as warm as possible, and there is a lower chance of pulling a muscle or getting injured. This is also the reason to argue that evening training is suitable for martial arts (boxing, karate, taekwondo), dancing, stretching and other forms of activity that require endurance. For those who go jogging to strengthen their heart function, it is recommended to choose the second half of the day.

Daytime workouts after day 12 are not as effective, and you also need to avoid overexertion. Jogging and swimming are suitable during this period. This warm-up is an excellent cardio stimulant.

A slightly different approach was proposed by Peter Hespel, a Belgian professor who conducted research on the timing of physical training. Unlike his Scottish colleagues, the scientist from the Research sports center conducted “tests” with morning workouts to find out whether it would be more productive to exercise before or after meals. According to the results of the experiment, it turned out that grueling exercise on an empty stomach is more suitable for losing weight.

Firstly, during cardio training, the body first burns reserves of a substance called “glycogen” (about 20 minutes) and only then “takes up” the breakdown of fat. That is why, effective cardio A workout aimed at losing weight should last at least 45 minutes, but 30 minutes on an empty stomach is enough.
Secondly, morning classes- in themselves a lot of stress, so the body without hesitation takes the energy for them from fats set aside for emergencies.
In addition, after exercise in the morning, fats obtained during the day are burned faster. And even exhausting running and lifting weights after eating may still not contribute to weight loss.

Note that after morning physical activity, you can and should eat immediately on an empty stomach, but training at other times of the day is best done 1-2 hours before meals and not eating the same amount after exercise.

Approach based on individual biorhythms

The scientists' disputes did not affect the individual rhythm of a person. So, it will be difficult for owls to force themselves to run in the morning, but larks are not always inclined to evening activities. So physical education needs to be done at a time convenient for each person, based on how you feel. But this does not mean that you should neglect going to the gym or gym. On the contrary, by focusing on your internal clock, you can understand which hours are right for you, and then stick to exactly that routine. After all, the benefit physical activity It is only noticeable if you train constantly.

By the way, some assure that there is no need to adapt to your biorhythm. You can choose any time for exercise, but train only at these hours every day. Your body will adapt itself to these hours, and they will become more effective. About the same thing happens when a person changes his regime. For example, he begins to work at night: after a month, it is at night that he feels the maximum surge of strength and energy. And even on weekends and vacations, such a person stays up all night.

Primitive gymnastics

30 minutes a day - and your figure is perfect!

Simple accessible exercises

Effective training of all muscle groups

Visible results in just two weeks

Help and support from an experienced trainer

Maximum program

For those who find it difficult to understand their needs, it is recommended to experiment with physical activity at different daily intervals. In accordance with most tips, you can create a whole activity plan, scheduled almost hourly. Of course, this does not mean that the day should be devoted to sports. You can consider the regime as a combination of techniques, and gradually try all the options.

The first hour after waking up. It is better to devote these hours to yoga or breathing exercises.
From 7 to 9 a.m., jogging and brisk jogging will be helpful. race walking, a little gymnastics. However, it should be remembered that the muscles at this moment are not entirely flexible, so you need to warm up thoroughly before stretching.
From 10 to 12 you can also devote to running or an exercise bike, but how effective is this? After all, to lose weight it is better to do gymnastics before breakfast.
From 12 to 4-5 days you can gradually increase the intensity. This is the time for cardiac pacing.
From 6 to 8 pm - ideal for martial arts and dancing.
Before going to bed, it is best to return to yoga and meditation. This especially helps with stress and insomnia.

It should also be noted that physical exercise in the first half of the day contributes to weight loss. However, physical activity alone is not enough for this; you should also change your diet to a less calorie-dense one. Try to remove fried foods from your diet, eat vegetables and fruits, and steamed dishes. There are no ideal diets (yes, even the Maggi diet is not perfect), but healthy eating in combination with gymnastics and dancing or aikido will help you get back into shape quite quickly.

Evening exercises have less impact on your weight, but will give you more definition. To do this, it is enough to train at home with available exercise equipment, the main thing is to spend at least 45 minutes physical training. Don’t try too hard; most exercises are not designed to achieve a specific goal, for example, to run 90 km, but to gradually increase your endurance. Sport should give strength, not take it away.