What time of the day is it better to do fitness. When is the best time to train - morning, afternoon or evening? Your coach, Yanelia Skripnik, was with you

What is the best time of day to exercise? The answer to this question depends on a large number of factors, including your habits, daily routine, work schedule, and much more. However, there are a few general things to look out for when planning your workouts.

Morning

• If you work a typical 8-hour day at the office, then you will most likely have to get up early to exercise in the morning. And this means that you will need to gather all your will into a fist in order to get out of bed for the first time, and not set the alarm clock an hour later under the pretext "I'll practice in the evening."
• On the other hand, by exercising in the morning, you can be sure that no work or family matters that accumulate during the day will interfere with your workout, unlike the case when it is scheduled for the evening.
• In addition, I have repeatedly come across advice that for the most sound sleep, you should cancel any physical activity a few hours before going to bed. Conversely, exercise and workout are well suited to better speed up sleep in the morning.

Day

• Exercising during the day is a great way to give your brain a break in the middle of the day. As already mentioned more than once, for productive work, the brain sometimes needs to be distracted, and sport is perfect for this.
• On the other hand, if your workouts take place in the fresh air, and outside is the usual continental summer with its +30 degrees Celsius, then such workouts can be not only uncomfortable, but also unhealthy.
• On the third hand, if your level of fitness and health allows it, then training in heat can take your endurance to the next level. But they should be undertaken, nevertheless, very carefully, after consulting a doctor or trainer.

Evening

• Workout in the evening - unload the brain after a hard day at work!
• ... only now, the working day can drag on, and there will be no time or energy left for training. And you also want to go to the cinema or theater, or just go for a walk with friends or family.
• A lot of people train in the evening, so most gyms and sports grounds are packed to capacity. Not only is there nothing to breathe, but also queues to the simulator line up.

As a result, I chose morning workouts for myself as the main ones, and occasionally, for a "reboot", I run in the evenings. When do you prefer to train? And why?

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 period of time to play 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. Several participants performed heavy weight exercises at certain times. 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 to do 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 riser 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 expended, and the body is charged with strength for the whole day.

Burn fat from 7 to 9

These morning hours are ideal for fat burning and cardio workouts. 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 actively rise 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, 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 for training depends on the individual characteristics of the human body, as well as its goals. The morning hours are the best for losing weight, and the 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.

In this article, I will tell you if there is a better time to workout 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 = you can 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 hall works from early), AFTERNOON / EVENING (but depends on other nuances).

DISTANCE FROM YOU TO FITNESS CLUB:

• If far = then in the morning it is problematic (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 in the MORNING it is 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 working 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 hotly 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; = respectively, 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.

• 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.

• 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 RECOVERY = 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, now 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 everything, 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 regular training at 4 in the morning (this is an example), it will produce 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 definitely provide your body with 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 AMOUNT, 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, train 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 trainings, unlike morning ones, from the point of view of providing the body with the necessary fuel (energy), for its performance, are more EFFECTIVE, because during the day we eat a lot, we have at least 3-4 meals, maybe even 5. In every meal, carbohydrates + proteins (well, if you do everything in a science 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 energy expenditures 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 at lunchtime or in the 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, I’m telling you everything in a nutshell, if you need more 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 BCAA to you 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 you exercised in the MORNING, then I would not eat any carbohydrates after training in the NEAREST TIME! 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 you 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.

The golden rule: it is 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. Convenient 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 pumping) / weight loss = then follow the recommendations that I described in such detail above. This, be sure, do not ignore it.

Best regards, administrator.

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 experienced less hunger 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 the twentieth minute of movement, the muscles receive energy from fat. That is why long workouts have always been recommended for losing weight, no shorter than 40 minutes. However, recent research from the American College of Sports Medicine shows that a 20-30 minute workout is sufficient in the morning. 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 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 3000 people 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, microtrauma of muscle fibers and associated blood changes in the morning occur less frequently.

Morning: "against"

You will 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, and to increase its circulation in this "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 jogging or strength exercises, it is better to take a walk, ride a bike, or swim.

Evening: "for"

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, the 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 or trudge into the pool after work. 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.

Find it hard to fall 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 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.

It so happened that a person by nature is born a perfectionist, and he always wants only himself. This applies to all spheres of life, be it a relationship - a better partner or a job - a high position, we simply do not agree to less. This phenomenon has not been spared by sports, in particular, fitness and bodybuilding. In their pursuits, people try to find the best time to exercise. And the whole paradox lies in the fact that the latter really exists, and today we will find out what it is.

So, let's get started, dear comrades.

Is there a better time to exercise?

What do you think are the most "drums" (in demand) days of the week people go to gyms / fitness rooms?

That's right - Monday, Wednesday, Friday. Maybe you can also name the time? C 18-00 before 20-00 , again to the point! Statistics tell us that more 65-70% visits fall on these days and hours. This is understandable: the working day ends and the time comes when a person is left to himself. Why is the main influx on odd days? Well, usually, this is due to a stormy weekend and a desire to get yourself into a proper working (for a week) state as soon as possible after them. It is also believed that Monday is a difficult day, and in order to completely spoil it for themselves, people finish off "mandai" with physical activity in the hall :).

But seriously, it's just that the majority have already got used to their original visiting schedule and are not going to change anything. And really, is it necessary? We'll find out now.

Best time to train: theory and research

In our time, it is no longer possible to imagine that sport was separated from science. Scientists constantly come up with all sorts of crap different ways to allow an athlete to implement the principles of "faster-better-stronger". At one point, they received an offer to determine the best time for training. , and they did it with great pleasure, well, let's see the results.

Note:

This post will provide several scientific studies on what is the best time to transform your body and build muscles.

Let's go in order.

Study # 1. Department of Kinesiology Williamsburg, USA

What was done:

Taken 100 healthy untrained men who were forced (from under the stick :)) to perform a series of tests for strength. Time spending: 8:00 in the morning; 12:00 , 16:00 days and 20:00 evenings.

Results:

Maximum muscle performance was achieved in the evening, but only during the brisk movement exercises. This is because the activation of fast-twitch muscle fibers (responsible for lifting heavy weights and running fast) performed much better when the body temperature is higher. Which corresponds to the afternoon (evening time).

The next thing that was paid attention to is the change in the level of hormones, in particular and, during the day. The first hormone has a direct effect on building muscle mass, the second is actively involved in the processes of muscle destruction and. While resting, testosterone levels are higher in the morning, but the increase after exercise in the evening is greater than in the morning. Cortisol levels are lower in the evening than in the morning. For example, its lowest level at the beginning 19:00 evenings, and the highest - at 7:00 in the morning.

Research conclusion:

The best testosterone-cortisol ratio is when the former is high and the latter is low. This time is ideal for burning fat and building muscle, and it falls in the evening (about 19:00 ) .

Note:

Despite all the research, it is important to note that each person has their own biology of sleep and wakefulness, their own chronotype (body work during the day)... It is he who is that important attribute that reflects the physical functions of people. (such as hormone levels, body temperature, cognitive function) at the peak of their activity.

It is the chronotype that explains why some people wake up in the morning fresh, like a daisy, while others have to pull themselves out of bed. and “lap” with tons of coffee before they can begin to function normally.

Global output:

Science supports the idea of ​​going to the gym in the evening, but it's important to listen to your body and decide for yourself who you are - a morning person or an owl.

Study # 2. University of Washington, USA

To determine the best time to get results from your workouts, you need to know yours.

In particular, if you are an endomorph - you have a slow metabolism, then it is best to train in the morning (before 12-00 ) so that the body uses energy from fatty deposits. If you are an ectomorph (thin bone type) and have a fast metabolism, it is better to swing in the evenings when there are enough calories in the body to use them for fuel. Classes can be suitable for mesomorphs both in the morning and in the evening. And here it all depends on how you feel during and after training. You can feel a powerful burst of energy in the morning, or vice versa - be lethargic like a tomato. Therefore, focus on your feelings.

How should you exercise if you need to lose fat and build muscle?

In the first place, cardiovascular (cardio) and strength training should not be done at the same time. They must be spaced at least by 6-8 hours. The reason is simple - in the process of resistance training, the body expends all its energy reserves. When you follow up with a cardio session, your body starts using muscles for fuel. (muscle burning process).

If your work schedule allows you to train with iron only in the evening, then activities aimed at burning fat (for example) should be done in the morning.

Study # 3. Sports medicine magazine

Human life obeys circadian rhythms (cycles of sleep and wakefulness)... They are the ones that regulate body temperature, blood pressure, metabolism, and other physiological functions. Circadian rhythms are functioning 24 hours a day and can be knocked down (reset) based on environmental signals. Time of day is one such signal.

Although these rhythms are innate, a person can still change them based on their behavior. For example, getting up with an alarm or setting a specific time for food and exercise. The body's ability to maintain exercise intensity will adapt to your exercise time. Therefore, if you in the morning and then decided to try to transfer the "trenia" to the evening, then most likely, this process will proceed much more "sluggish". However, there is no need to worry, circadian rhythms are quite plastic and malleable, they only need about a month to rebuild in a new way.

So, based on scientific research, the following conclusions were made:

• Optimal time for physical activity (when a person has the highest body temperature) counts 4-5 evenings;
• power indicators on 5% higher about 12 days;
• anaerobic performance (long distance running) n a 5% higher in the evening.
• endurance higher in the afternoon. Aerobic endurance for 4% higher in the afternoon;
• the likelihood of injury while exercising in the gym in the afternoon is lower (by 20% ) than in the morning;
• physical activity can improve sleep quality (per 2-3 hours before departure).

So, with the research done, let's move on to the practical points.

Best time to exercise: circadian rhythms

Now we will look at the entire dial and decide how best to be active during the day.

# 1. 5 am "Salute to the sun!"

In the morning, a person has the lowest body temperature (girls are generally "stumps"), therefore, the best form of body movement is yoga. It relaxes the joints and is perfect for this time of day with its soft character. Morning yoga will facilitate all your subsequent workouts and create the right body mood.

# 2. 7 am "It's time for cardio"

Early cardiovascular activity will make your body more efficient all day long. When a person wakes up (and still does not eat anything) it has lower blood sugar and glycogen levels in the liver and muscles - this creates an ideal environment for getting rid of body fat. Some studies have shown that before 300% more fat is burned in this state. Intense cardio sessions (during 35-40 minutes) raise the metabolic rate for several hours, helping to fight extra pounds throughout the day.

No. 3. 15:00 pm. Long open air running / endurance exercise

Go for a long (up to 60 minutes) a leisurely afternoon run. During it, your heart muscle will pump blood well, your body temperature will begin to rise and your joints will become more flexible.

No. 4. 16:30 pm. A ride on the bicycle

You will burn (bigger and faster) extra calories if you step on the pedals. V 16:40 a peak body temperature was observed in women, also the muscles during this period are the most flexible, and the blood viscosity is the lowest.

No. 5. 17:00 pm. Work with weights

By this time, body temperature reaches its peak, and working with weights during this period has a positive effect on increasing testosterone and reducing cortisol. Moreover, in 5 in the evening, the body goes to the evening round (includes "second wind"), and the person feels a powerful surge of strength.

No. 6. 19:00 pm. Swimming

If you want to get the most out of it, then the ideal time is between 6 and 8 evenings. Muscles at this time are the most flexible, and reflexes are the fastest.

No. 7. 20:00 pm. Team games

After work and rest in 8 In the evenings, the most preferred type of activity is team sports: football, volleyball, dancing. They will perfectly develop your reaction, flexibility, speed, and besides, they will charge you with positive energy until the end of the day.

That's all, let's move on to the independent part.

The best time to train: we decide for ourselves

To summarize all this boltology, I would like to make specific recommendations that will help determine your best time for training. So let's go.

# 1. The best time = the most convenient for you

We all depend on the circumstances: work, study, family, holidays, drinking, partying.

Therefore, even if you know that the best time to practice is 19:00 evenings, but you just physically do not have time to this date, then you do not have to puff. Of course, you can go straight to the gym after work, picking up something in haste and dry food on the way, but this is not good. It is necessary at least 30 minutes after your main activity, rest, and at least eat for 1 an hour before fr.

Conclusion: do not try by hook or by crook to get into the best training window, adjust the schedule for yourself.

# 2. Best time = consistency

If you have made it a rule to go to the gym on the same days of the week and time (different from the usual) then your body will eventually get used to the regimen and make it the best for physical activity. It is much more effective to be consistent and disciplined than wasting time looking for the right or wrong time of day to train.

No. 3. Best time = knowledge base

Most people (about 70% ) do not belong to owls or larks, i.e. they are indifferent in their circadian rhythms. And here, in determining the best time for training, it is necessary to focus on the following scientific and practical data.

No. 4. Floating schedule is not a problem

Many people do not work like everyone else - weekdays from 9 before 18:00 ... In this case, you need to have your own schedule on hand for at least a week and write the training days into it. When you feel that you are not getting into the gym today in any way, then hit it at home or in the place where you are now. Also, do not buy a subscription with fixed visiting days, pay one-time or go like a hare :). If you "get it" at night, then test what time (before or after work) Your body responds better to physical activity.

Follow these tips, listen to yourself and you can easily determine the best time to exercise. Actually, everything is here, it remains to be “concluded”.

Afterword

Today we figured out when is the best time to train in the gym, which means you have taken another step towards the body of your dreams. Thank you all for your attention, see you!

PS. So, already lathered up to leave, and who will unsubscribe comments)? zhzhom, always happy to answer!

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With respect and gratitude, Dmitry Protasov.