Let's resolve the endless dispute. When is it better to exercise: morning or evening. Ideal time for training What is the best time for training

What days do you think people most often visit gyms and fitness clubs? Monday, Wednesday and Friday are the correct answer to this question. Maybe you also know the right time? Yes, yes, from six to eight o'clock in the evening. According to statistics, it is at this time that about 65-70% of athletes come to training. It’s not surprising, because the working day is ending, which means you can own body work out. Why does the peak occur on odd days? Here, everyone has their own options: some need to get themselves in order after a stormy weekend, while others want to complement their ruined Monday with grueling workout in the hall.

But seriously speaking, most people have simply become accustomed to the original schedule of classes and no one is going to change anything radically. Is it necessary? Let's figure it out now.

So, sports have already moved from the category of a thoughtless “rocking chair” and now invariably keep pace with the development of science. Researchers are constantly conducting various experiments so that athletes can improve their results and achieve the goal of “faster, higher, stronger.” Somehow they received an excellent proposal to find out whether there was a best time for training, and they actively began to find out. So let's take a look at what they found out.

Important: in the following note we will talk about various studies that provide data on what time is considered the best for more effective transformation of the body and building sculpted muscles. Let's look at each in order.

Experiments number 1 from the Department of Kinesiology (in Williamsburg, USA)

The essence of the experiment: The researchers recruited 100 trained men with good health who performed daily various exercises to strength. Moreover, the strength test was carried out at different times:

• At 8 cheers;
• At 12 noon;
• At 4 o'clock in the afternoon;
• At 8 pm.

results: the most high performance muscle performance was achieved in the evening (when fast movements were made). This is because the activation process muscle fibers, which contract rapidly, occurs at a time when body temperature is higher. Which also happens in the evening.

Another one important detail What the researchers paid attention to was the different levels of hormones throughout the day (cortisol and testosterone). Testosterone actively takes part in building muscle mass, and cortisol, on the contrary, actively destroys it and promotes intensive fat deposition. Studies have shown that the amount of testosterone in the blood is higher in morning time, but after training it becomes much larger. But cortisol in the body is least in the evening (the lowest level is at 7 pm).

Conclusion: The ideal balance for training is high levels of testosterone in the blood compared to low amounts of cortisol. This allows you to build muscle and burn fat more effectively. And this time period occurs in the evening.

Important: Despite the research, do not forget that each body is individual and has its own characteristics of wakefulness and rest at different times of the day. It is due to the chronotype (features of the body’s functioning during the day) that indicators of the activity of physical functions are formed (for example, hormone levels, cognitive functions, body temperature, etc.). Chronotype is the explanation why some people easily wake up early in the morning and feel just fine, while others crawl out of bed and take a heavy dose of coffee before returning to normal.

Final conclusion: as scientific research shows, it is better to exercise in the gym in the evening, but everyone must decide for themselves individually how best and most conveniently to exercise in accordance with their condition and chronotype.

Experiment number 2 from the University of Washington (in the USA)

If you want to know the best time for the most effective workouts, the first thing to determine is your body type.

For endomorphs, whose metabolic process is slow, the ideal time for training is the first half of the day (12 noon). At this time, the body uses available energy to obtain energy. body fat. Ectomorphs who have thin bones, evening workouts are best when the body has sufficient calorie reserves for effective training. Mesomorphs can choose both morning and evening workouts. You need to pay more attention to how you feel after classes. In the morning, for example, you may have a lot of energy or, on the contrary, very little energy, so it’s better to focus on your own feelings.

What is the best way to train when you need to build muscle and remove excess fat?

The first thing to do is to include cardiovascular training in your workouts and do them regularly at the same time. Moreover, the break between physical exercise approaches should be no less than 6-8 hours. This requirement is explained very simply - in the process of training with weights, the body’s reserves are depleted, and if you add cardio training to this, the body begins to use it as fuel. muscle tissue, that is, the so-called muscle burning process occurs.

For example, if your work schedule allows you to go to the gym only in the evenings, then cardio exercises should be performed in the mornings.

Experiment number 3 from Sportsmedicine magazine

Human life is subject to so-called circadian rhythms (cycles of wakefulness and sleep). It is through them that body temperature, metabolism, blood pressure and other physiological indicators are regulated. These rhythms operate 24 hours a day, but they can be changed based on environmental signals. One of these signals is the time of day.

Most rhythms are considered innate, but some can be changed by a person himself, for example, by setting a certain time for training, eating, or getting up in the morning with an alarm clock. That is, the body’s ability to train more effectively will adapt to the time allotted for training. For example, if you constantly worked out in the evenings, and then suddenly decided to switch to morning workouts, then at first the classes will be very sluggish. But don’t worry, circadian rhythms are very flexible and can be adjusted to suit your needs, and this will take no more than one or two months.

So, based on various scientific research and experiments, the following conclusions were drawn:

• The best time to exercise (when the human body reaches its highest temperature) is 4-5 hours after lunch;
• At 12 a.m strength indicators increase by 5%;
• The most top scores anaerobic productivity (increase by 5%) are observed in the evening;
• The body's endurance, including anaerobic, is much higher in the afternoon;
• The likelihood of getting injured in the gym in the morning is 20% higher than in the evening;
• Physical activity improves sleep quality (if done 2-3 hours before bedtime).

Now that the research part has come to an end, it’s time to move on to the practical component. Now we will analyze the day in detail and decide what time is best to be active.

Number 1. Hello sun, at 5 am

In the morning, body temperature is very low, especially in girls. And this only means that the most optimal type of exercise for this time is yoga. It helps to relax your joints and makes further training easier, creating the necessary body mood.

Number 2: 7am is the time for cardio.

Early cardio loads will set the background for the rest of the day, making it more effective. After waking up (but still without breakfast), the human body contains a minimal amount of glycogen in the muscles and liver, as well as blood sugar. This is the ideal backdrop for quickly and efficiently resetting overweight. This opinion is confirmed by studies that have proven that fat burning in this state is 300% more effective. It is also important that intense cardio exercise (about 35-40 minutes) improves metabolic processes, which makes it possible to actively burn fat deposits for several hours afterwards.

Number 3. Take up outdoor running or endurance exercise at 3 pm

A long and leisurely jog after lunch (about 1 hour) will allow the heart muscle to pump blood more efficiently, the joints will become more flexible, and the body temperature will rise.

Number 4. Let's ride a bike at 16.30

Excess calories will go away several times faster if you sit behind the wheel of a bicycle. As studies show, at 16.40 body temperature (especially in women) rises to its maximum, muscles become more flexible, and blood viscosity noticeably decreases.

Number 5: It's time for weight training at 5 p.m.

Body temperature during this period of time becomes the highest, which allows you to increase the effectiveness of training (there is less cortisol in the blood, and more testosterone). Also at 5 pm, the human body adjusts to a new energy cycle, and the body receives an additional powerful surge of energy.

Number 6. Shall we swim at 7 pm?

If you need maximum effect from swimming, then the most effective time for this is the interval between 6 and 8 pm. Reflexes at this time are the best, and the muscles are as flexible as possible.

Number 7: Team play time at 8 p.m.

After work and even rest, the best time comes for team events sports At 8 pm and later it is best to do:

• Dancing;
• Football;
• Volleyball.

After such loads, reaction, flexibility and speed improve, and they will also give energy and positive emotions for the rest of the day.

With this we come to the end of this part and deal with independent determination of time.

We determine for ourselves the ideal time for training.

As a summary of all of the above, I offer several specific recommendations in order to determine your best time to play sports. So, let's begin.

First. Ideal time = whatever is most convenient for you

Each of us depends on some of our own specific circumstances. Study, work, holidays, family, etc. do not always provide the opportunity to fit into the best window for training. Of course, it’s good that you know about the ideal time for studying from a scientific point of view (at 7 pm), but if you physically can’t get to that exact time, don’t worry. And yes, you don’t need to rush to the gym immediately after work, snacking on the road without knowing what. This will not improve your health, but quite the contrary. Remember that after the main activity you need to rest for at least 30 minutes, and eat 1 hour before going to the gym.

Bottom line: adjust your schedule to fit your schedule, and don't stress yourself out trying to hit the scientifically perfect time.

Second. Ideal time = systematic training

If you have determined for yourself the days of the week and the time at which you actively work out in the gym, the body will get used to it over time and show greater efficiency during these periods. It is much better for results to be consistent and systematic than to constantly search for that perfect time to train.

Third. Perfect timing = rely on your knowledge

About 70% of people cannot be categorically classified as either larks or owls. That is, it turns out that this majority is indifferent in relation to their circadian rhythms. And in order to determine for yourself the best time to play sports, you need to use the data shown in the table below (see figure).

Fourth. Floating chart - no big deal

There are also people who do not work according to a fixed schedule, for example, from 9 to 6. For such cases, it doesn’t hurt to have your own schedule at least a week in advance and fit training days into it. If today, for example, you are sure that you won’t be able to get to the gym, you can train at home or wherever you are now. For such people, there is no need to purchase a gym membership, which includes visiting schedules. It would be much better to pay a one-time fee or even walk around as a hare. Those who work at night are advised to test their body to determine the time when the body most readily “responds” to stress.

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Those who have no problem waking up early. There are 20–25% of such larks. But 30–40% of people are night owls, and they prefer going to the gym in the evening. The rest are just lucky - they don’t care when to get up.

Morning: “for”

Decreased appetite throughout the day

Scientists from the UK compared data from surveys conducted among runners. It turned out that those who ran in the morning felt 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 first consumed and only after twenty minutes of movement the muscles receive energy from fat. That is why it has always been recommended for weight loss long workouts, no shorter than 40 minutes. However, recent research from the American College of Sports Medicine shows that just 20-30 minutes of exercise in the first half of the day is enough. In terms of fat burning effect, this will be identical to 40 minutes after lunch. The reason is that until 17 o'clock in the afternoon our metabolism is set to consume energy, including fat. And after 17 hours the intensity metabolic processes fades away, the hormonal and other systems are already focused on replenishing reserves. Therefore, in the morning, stubborn fat 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 3,000 people who were passionate about fitness and found that after morning training, the pulse returned to normal on average 20% faster than after evening training. In addition, a blood test showed that with the same intensity of training, microtrauma to muscle fibers and associated blood changes in the morning occur less frequently.

Morning: "against"

You won't have time to have breakfast

Exercising in the morning on an empty stomach is ineffective and can lead to fainting. Without breakfast, you only have enough strength to easy charging. So what, get up two hours earlier, eat and wait an hour for breakfast to digest? This won't suit 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 products will be absorbed while you are getting dressed.

Thick blood

You did not drink for at least 8 hours while you slept; during this time, some water was excreted in your urine and, possibly, in your sweat. Once the fluid is gone, it means the blood has become thicker; increasing its circulation in such an “undiluted” form means overloading 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 asleep

After sleep, blood circulation throughout the body is slow, the lungs are narrowed, nervous system inhibited. Therefore, it is necessary to start charging with a warm-up, gradually increasing the load. Beginners are not recommended to give themselves serious exercise in the morning, such as running or strength exercises, it’s better to walk, ride a bike, swim.

Evening: “for”

At night after training, fat will be consumed

We know that burning calories doesn't stop when you finish your workout! By inertia, the muscles continue to consume energy for recovery for at least another 12 hours. Now imagine that after your workout you ate a light dinner and went to bed. There is no more food, new energy is not coming in, which means the body will be forced to turn to stored fat. And so on until the morning. And in the morning, metabolism also has no time for reserves, which means weight loss is inevitable!

Evening: “against”

Tiredness after work

Not everyone can force themselves to do exercises after work or drag themselves to the pool. Some people don’t have enough motivation to break the usual pattern and do something active in the evening, while others are really too tired physically.

I really want to eat after a workout

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

It's hard to sleep

The reason is too intense training.

So, let's summarize. Both morning and evening have their pros and cons. So proceed from your own preferences, as well as from your work schedule. Moving when you feel comfortable is much healthier than not moving at all. And the negative effects can be easily negated by using the advice we have given.

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 person, the best time to exercise is in the morning. 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 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.

The main rule for successful exercise is regularity. In addition, experts usually advise exercising at the same time. But what time is better to choose? When is it better to exercise: morning or evening? Let's try to understand these issues.

The human body obeys circadian rhythms. By nature, our body is programmed to be active at specific times and rest at specific times. Moreover, different people These periods may differ: some people feel a surge of energy in the early morning, while others experience maximum productivity in the afternoon. Therefore, there is no exact recipe for when it is best to exercise. Training will be most effective if it coincides with a person’s individual rhythms.

During activity, two important parameters for a person fluctuate:

• Physical activity in which the muscles can perceive the load positively or not very well.
• Psychological activity in which the brain can actively perceive everything new or resist receiving any stimuli.

It is important to choose the time for training taking into account your biorhythms. Observe how you feel for 2-3 weeks to identify when you usually become drowsy, apathetic, or irritable. Training at this time will not be very useful: even if you force yourself to go to work out, your body will only get very tired.

And vice versa, if you notice that you have a strong desire to move and be active, try to schedule sports at just such a time. Training at the peak of activity, in which the muscles will enjoy the work, will contribute to the active burning of fat and the acquisition of beautiful muscle mass.

To track such periods of your well-being, you can keep a special diary.

By determining daily biorhythms, you can correctly distribute active activity and rest. Plan sports and other activities during active periods, including mental ones, during periods of its decline - daytime sleep, meditation or just rest.

In accordance with biorhythms people are conventionally divided into “night owls” and “larks”:

• Larks are people who get up easily in the morning and are most active in the first half of the day, but find it difficult to stay awake at night.
• For owls, everything is different: they have an extremely difficult time getting up in the morning, feel tired and apathetic, but in the afternoon their performance improves.
• There is also a third type called the pigeon. People who use it can work equally effectively both in the morning and in the evening, without feeling a lack of energy.

Thus, the best time to exercise will be determined by biorhythms. It is better for larks to train in the first half of the day, for owls - in the second. Then the training will take place with maximum benefit and pleasure.

It also happens that a person’s rhythm gets lost. This may be affected by factors such as working in shifts, moving and flying, time changes, having small children, pregnancy, and so on.

But in the course of certain studies it was revealed that rhythms can be changed. For example, if a person starts exercising regularly in the morning, over time his body will get used to it and be ready for it. Experts insist that adjusting the biological rhythm is especially important for athletes who are preparing for certain competitions. They advise rescheduling training for the time of day at which the upcoming competition is scheduled.

What is the best time to exercise?

Scientists believe that optimal time for fitness - one at which normal body temperature is maximum and muscles are warm and elastic. For most people it is 16-17 hours. In addition, there is evidence that in the middle of the day a person is 5% stronger than usual, and in the afternoon - more resilient.

In the morning, body temperature is considered reduced, and it is not recommended to resort to serious activity - simple exercise is enough. In other time periods, biorhythms have the following features:

• 10-12 noon. At this time, the concentration of adrenaline is maximum, so sports that require endurance and attentiveness are optimal.
• 14-15 hours of the day. Activity decreases, and it is better to rest during this time.
• 15-16 hours of the day. Muscle tone is increased, you can resort to strength exercises.
• 16-19 hours. You can run, and swing, and resort to aerobic species activity - the body reacts to stress as favorably as possible at this time.
• 20-22 pm. Body temperature gradually decreases, energy decreases, and fatigue is felt. It is better to postpone serious loads at this time - you can do yoga and other activities that promote relaxation.

Speaking about what is the best time of day to play sports, it is also worth considering the relationship between the time of playing sports and eating food. It all depends on your goals, but, as a rule, all trainers advise eating light food a couple of hours before class. And here You can’t exercise immediately after eating- it will be too hard for the body. The only exceptions are gainers and proteins, which athletes usually consume before or after training.

What time of day is best to practice different sports?

The answer to the question of what time of day and will depend on what type of activity we are talking about. Let's take a closer look:

• Run. If you want to run for the purpose of losing weight, then it is best to do it in the morning, before breakfast, after drinking a cup of tea or coffee - this way the body will begin to actively burn fat reserves. You can run in the evening, but preferably no later than 2-3 hours before bedtime, otherwise insomnia is possible.
• Charger. Exercise is a classic start to the day. It helps you wake up faster, stretch your muscles and the whole body, so it is recommended to do it in the morning, before breakfast, after taking a shower and washing your face. After eating, any stress can cause digestive disorders.
• Workouts to gain muscle mass. For those who want to accelerate muscle growth, the optimal time is the second half of the day. During the period of 14-16 hours, the muscles are maximally susceptible to stress, and the metabolism is maximally active, and as a result, the exercises will be very productive.

Researchers agree that physical exercise help improve sleep quality. And at the same time, it is not so important what time you train. But it is better to try to avoid strong activity immediately before bed - the body may not have time to adjust to rest, which will provoke insomnia. In general, vigorous exercise at least an hour before bed will not have a negative effect, so as such there are no restrictions on how long you can exercise. But keep in mind that lack of sleep will negatively affect your activity and training results.

Features of effective sports for early risers

If you are a morning person, then the best time for you to exercise to lose weight is in the morning. At this time you will be active and productive, training will bring joy and good result. You can use exercises for all muscle groups, outdoor running, swimming, and cardio equipment.

Also To combat excess fat deposits in the morning, you can use a hoop with massage balls. By rotating it for 15 minutes to energetic music, you will not only get a slim waist, but also a great mood for the whole day.

Morning workouts have many benefits. They help you wake up faster, set you up for an active day and charge you with energy, leaving your evening free.

Moreover, it is The morning is considered the optimal time specifically for losing weight. Glycogen reserves in the body are very low, so it is fat that will be burned. But to build muscle mass, it is better to exercise in the afternoon, but so that it coincides with your physical and psychological recovery. Classes should be intense, but not too intense, because you still need to leave energy for the whole day.

Features of training for night owls

What time to exercise? After noon. In the morning his body will be completely unprepared for stress. Moreover, if also hormonal background a person “swings” slowly, activity in the morning can even provoke a strong deterioration in well-being.

The first training session may take place over a period of 12-16 hours. Usually this is a lunch break, which can be replaced by a gym or aerobics.

It is better to schedule strength training after work. In the evening, the owl, unlike the lark, is full of energy and can exercise with benefit and pleasure. After training, it is recommended to have a protein-rich dinner.

U evening training also has its advantages. The working day is already over, you can take your time and do your best, besides, the muscles and ligaments are already sufficiently warmed up, which minimizes the risk of injury. After training, you can fully relax, and your body will recover overnight.

Thus, at what time it is more effective to exercise, everyone can choose individually, depending on their biorhythms. But remember that in any case, regularity, consistency and a sense of proportion are very important.

Greetings to everyone, dear friends. Today I will give you precise answers to the questions that concern you, namely: what time is the best time to exercise? physical exercise How to determine the most optimal time. You will also receive valuable recommendations regarding classes at different times. Begin?

Before we start looking at specific times of the day, I want to immediately note that any type of training (morning, afternoon or evening, it doesn’t matter) has its positive and negative aspects. It’s up to you to decide which option to choose, but I don’t advise you to rush; it’s better to outline for yourself all the pros and cons.

Larks, owls and pigeons

So, you've probably heard that people are larks or night owls. I’ll tell you more, there are also pigeons. Who are pigeons? Oh, these are, in my opinion, universal people in terms of choosing training times.

Larks by nature get up early and go to bed early too. 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 not have problems getting up early. A similar picture emerges with wakefulness at night.

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

But that’s not what I started writing about. I was simply pointing out that when choosing a time to study, you need to start from your “nature” - you need to pay attention to this first of all. Monitor yourself for a week and note at what time you feel a surge of strength. If you want to exercise in the evening, then the choice of training time is obvious.

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

Classes in the morning

What makes morning classes stand out? First of all, the body absorbs the most in the morning. This time is great for gaining weight and losing weight. Both cases are different.

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

During weight gain, on the contrary, you need to eat very little to avoid heaviness in the stomach 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 diligently absorb proteins and the elements it needs.

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

But rest assured, once you get used to it, you won’t have any problems, you won’t have problems getting up, and your health will improve significantly. Just imagine, you are not just doing it, but you are fully engaged.

Daytime classes

Daytime activities are good because the body has already woken up, “warmed up”, and the brain is already working “to its fullest.” Another positive side of daytime exercise is the fact that after training, the body and body systems have time to gradually return to normal without sudden jumps.

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

Evening classes

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

But if you feel that a surge of strength occurs in the evening, and you want to exercise, then I can only advise this: do not immediately start resting, much less sleep.

Classes at any free time

I can say with confidence that this way of practicing is the worst. It does not allow the body to get used to any regime or adjust to the rhythm of life.

Imagine, today you trained at 3 o’clock in the afternoon, the day after tomorrow at 7 o’clock in the evening, and a few days later in the morning. The body simply does not have time to get used to and prepare for subsequent stress. It is prepared for one time, and you reschedule the training time.

Therefore, I will repeat again: studying at any time is the worst way to study. Although, as they say, “if there is no fish, there is no cancer.” Therefore, if you have no other opportunity, but only in your free time, which is constantly changing, then it is better to do this than nothing. Something is better than nothing.

Exercises before and after meals

Naturally, you need to exercise before eating. This is due to the functioning of the organs and systems of the body, and possible inconvenience. It’s not for nothing that they advise you to eat 2 hours before training, that is, so that the food has time to be digested to a greater extent.

Exercising after meals is fraught with heaviness in the stomach, possible nausea, and also feeling unwell. Do you feel a little sleepy after a heavy lunch? This blood 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 don’t yet have a full training program, then pay your attention to the video course " For men" And " For women».