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

Before we start looking at a specific time of day, I want to immediately note that in any training options (morning, afternoon or evening, it doesn’t matter) there are positive and negative points. Which option to choose is up to you, but I do not advise you to rush, it is better to indicate for yourself all the pros and cons.

Larks, owls and doves

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

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 with an early rise. A similar picture develops with wakefulness at night.

You might argue that both the lark and the owl can also get used to certain conditions: the lark can stay up for a long time, and the owl can wake up early. Yes, I completely agree with you - it 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 don’t have to constantly fight with it, reinforce it. He formed and everything.

But something not about that I began to write. I simply led to the fact that in choosing the time of classes it is necessary to build on your “nature” - you need to pay attention to this in the first place. Track yourself for a week and note at what time you feel a surge of strength. If you want to work out in the evening, then the choice of training time is obvious.

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

Classes in the morning

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

When losing weight, you must not eat at all - this will allow the body to eat at the expense of body fat.

During mass gain, on the contrary, you need to eat quite a bit to avoid heaviness in the stomach during exercise, and immediately within 30 minutes after training you need to take it, and only then eat fully. This will provoke the body to diligently absorb proteins and the elements it needs.

The disadvantages of exercising in the morning is 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 vitality of an unprepared person.

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

afternoon activities

Daytime activities are good because the body has already woken up, “warmed up”, the brain is already working “to the fullest”. More positive side daytime activities 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 - slowdown - calm - normal state. And not like this: activity is a normal state. The absence of a phase of slowing down and calming down also negatively affects the body. I will talk about this below.

Classes in the evening

Evening classes, as mentioned above, have one, but a strong drawback - the absence of a calming phase. You can not expose your body to such stress, forcing it to rapidly move into completely opposite states. This is similar to the case with water. If you create such conditions that water from a solid (ice) state immediately turns into steam, then the structure of water will be disturbed.

But if you feel that a surge of strength occurs in the evening, you want to do it, then I can only advise this: do not immediately start to rest, and even more so to sleep.

Classes in any free time

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

Imagine today you worked out at 3 pm, the day after tomorrow at 7 pm, and a few days later in the morning. The body simply does not have time to get used to and prepare for subsequent loads. It is prepared for one time, and you transfer the training time.

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

Exercise before and after meals

Naturally, you need to exercise before eating. This is due to the work of the organs and systems of the body, and with possible inconveniences. No wonder it is advised to eat 2 hours before a workout, that is, in such a way that the food has time to digest to a greater extent.

Classes after eating are fraught with heaviness in the stomach, possible nausea, and poor health too. Do you feel a little sleepy after a heavy meal? This blood drained from the brain and rushed to the stomach. Do you think you will train a lot in this state?

I hope you have found your the best time for training, and if you do not have a full-fledged training program, then pay attention to the video course " For men" and " For women».

It has long been known that the functioning of the human body directly depends on the time of day- in one hour he works as productively as possible (at this time you can spend the most best workouts for weight loss and set muscle mass), while in others it is almost completely turned off (this is not the time of fitness, but the time of sleep and rest).

With a good understanding of this topic, correctly plan the day, and choose the most optimal time for sports. With this approach, you will only conduct really effective workouts.

What time can you do the most effective workout: morning

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

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

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

Late evening is the best time for workouts aimed at relaxing the body. Best Program workouts for the evening are yoga, stretching, breathing exercises

Choose a time for fitness: night

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

• 23-00 - the body is actively preparing for sleep. At this time, it will not be possible to conduct the most effective and efficient training.
• 24-00 - the end of the day. At this time, you need to sleep, and not do home workouts for weight loss
• 1-00 - significantly increased sensitivity to pain. Sleep shallow
• 2-00 - internal organs slow down
• 3-00 - the body is resting, the pulse and breathing slows down
• 4-00 - hearing worsens, blood pressure drops very much.
• Night is not the time for sports. Effective program workouts for weight loss should be carried out in the afternoon or in the evening.

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

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 keep in mind when planning your workouts.

Morning

• If you work a standard 8-hour day at the office, then you will most likely have to train yourself to get up early to train in the morning. And this means that you will need to gather all your will into a fist so that at first you still get out of bed, and not set the alarm clock an hour later under the pretext of “I’ll work out 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 training, unlike the case when it is scheduled for the evening.
• In addition, I have often come across advice that for the most sound sleep, you should stop any physical activity a few hours before going to bed. Conversely, in order to better disperse sleep in the morning, exercises and training are well suited.

Day

• Working out during the day is a great way to give your brain a break in the middle of a work day. As already mentioned more than once, for productive work, the brain needs to be distracted sometimes, and sports are the best fit for this.
• On the other hand, if your workouts take place in the fresh air, and on the street - the usual continental summer with its +30 degrees Celsius, then such workouts can be not only uncomfortable, but also harmful to health.
• On the third hand, if your level of training and health allows it, then training in the heat can take your endurance to a new level. But they should be taken, nevertheless, very carefully, after consulting with a doctor or trainer.

Evening

• Workout in the evening - unload the brain after a hard day's 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 the theater, or just take a walk with friends or family.
• A lot of people train in the evening, so most gyms and sports fields are packed to capacity. Not only is there nothing to breathe, but also queues for the simulator are lining up.

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

What days do you think people most often visit gyms and fitness clubs? Monday, Wednesday and Friday is the correct answer to this question. Maybe you also know the right time? Yes, yes, from six to eight in the evening. According to statistics, it is at this time that about 65-70% of athletes come to training. It is not surprising, because the working day is ending, which means that you can work out with your own body. Why does the peak occur on odd days? At this point, everyone has their own options: someone needs to put themselves in order after a stormy weekend, and someone wants to supplement a ruined Monday with a grueling workout in the gym.

But seriously speaking, the majority of people are already simply used to the original schedule of classes and no one is going to change anything drastically. Is it necessary? Let's find 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 performance and achieve the goal of "faster, higher, stronger." Somehow, they received a great offer to find out if there is a good time for training, and they actively began to find out. So let's take a look at what they found out.

Important: in a further note, we will talk about various studies that provide data on what time is considered the best for a more effective transformation of the body and building relief muscles. Let's consider each in order.

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

The essence of the experiment: The researchers recruited 100 well-trained, healthy men who performed various strength exercises daily. Moreover, the strength test was carried out at different times:

• At 8 ur;
• At 12 noon;
• At 4 pm;
• At 8 pm.

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

Another important detail that the researchers drew attention to is the different levels of hormones during 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 the morning, but after a workout it becomes much higher. But cortisol in the body is the least in the evening (the lowest figure at 7 pm).

Conclusion: The ideal workout ratio is high blood testosterone versus low cortisol. This allows you to effectively build muscle and burn fat. And this time period falls on the evening.

Important: despite the research, do not forget that each organism 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 work during the day) that indicators of the activity of physical functions are formed (for example, hormone levels, cognitive functions, body temperature, etc.). The chronotype is the explanation for why some people easily wake up early in the morning and feel just fine, while others crawl out of bed and take a shock dose of coffee before returning to normal.

Final conclusion: as scientific research shows, it is better to practice in the gym in the evening, but everyone should decide for themselves individually how best and more convenient to practice in accordance with their condition and chronotype.

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

If you need to find out the best time for the most effective workouts, the first thing to determine is your body type.

For endomorphs, whose metabolism is slow, the ideal time to train is the first half of the day (12 noon). The body at this time uses the available fat deposits for energy. Ectomorphs with thin bones are best suited for evening workouts when the body has sufficient calorie reserves for effective workouts. Mesomorphs can choose both morning and evening workouts. You need to pay more attention to well-being after classes. In the morning, for example, you can have a lot or, on the contrary, very little strength, 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 body fat?

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

For example, if your work schedule allows you to visit the gym only in the evenings, then cardio should be done in the morning.

Experiment number 3 from Sportsmedicine magazine

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

Most rhythms are considered innate, but some can be changed by the person himself, for example, if you set a certain time for training, eating, or getting up in the morning with an alarm clock. That is, the ability of the body to train more effectively will adapt to the time allotted for training. For example, if you constantly worked out in the evenings, and then abruptly 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 your needs in no more than a month or two.

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 noon, strength indicators increase by 5%;
• Most top scores anaerobic performance (5% increase) observed in the evening;
• Endurance of the body, including anaerobic, is much higher in the afternoon;
• The probability of getting injured in the gym in the morning is 20% higher than in the evening;
• Physical activity improves the quality of sleep (if done 2-3 hours before bedtime).

So 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 sunshine at 5am

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

Number 2. It's time for cardio at 7 in the morning

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 minimum amount of glycogen in the muscles and liver, as well as blood sugar. This is the perfect backdrop to quickly and effectively shed those extra pounds. This opinion is also confirmed by studies that have proven that fat burning in this state is 300% more efficient. It is also important that intense cardio loads (about 35-40 minutes) improve metabolic processes, which makes it possible to actively burn body fat for several hours after that.

Number 3: Going for an outdoor run or endurance exercise at 3 p.m.

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

Number 4. Let's ride a bike at 16.30

Extra 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 maximum levels, muscles become more flexible, and blood viscosity decreases markedly.

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

The 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 is rebuilt to a new energy cycle, and the body receives an additional powerful burst of energy.

Number 6. Shall we swim at 7 pm?

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

Number 7. Time for team games at 8 pm

After work and even leisure time comes the best time for team 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.

On this we come to the end of this part and deal with the independent definition of time.

We determine for ourselves the ideal time for training

As a conclusion to all of the above, I offer a few specific recommendations in order to determine your best time to exercise. So, let's begin.

First. Ideal time = what is most convenient for you

Each of us depends on some of our specific circumstances. Study, work, holidays, family, and so on do not always make it possible to "climb" into the best window for training. Of course, it's good that you know about the ideal time for classes in terms of science (at 7 pm), but if it's physically impossible to get to that time, don't worry. And yes, you don’t need to rush to the gym immediately after work, snacking on the way, it’s not clear what. It will not add health to you, but rather the opposite. Remember that after the main activity you need to rest for at least 30 minutes, and eat 1 hour before class in the gym.

Takeaway: Adjust your schedule to fit your schedule, and don't overdo it by 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 are actively engaged in the gym, the body eventually gets used to this and shows greater efficiency during these periods. It is much better for results to be consistent and systematic than constantly looking for the perfect time to train.

Third. Perfect timing = draw on your knowledge

About 70% of people cannot be categorically attributed to 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 for playing sports, you need to operate with the data that are shown in the table below (see figure).

Fourth. Floating schedule - not scary

There are also people who do not work according to a fixed schedule, for example, from 9 to 6. For such cases, it does not hurt to have your schedule on hand at least a week in advance and enter training days into it. If today, for example, you are sure that you won’t be able to get into the gym, you can train at home or where you are now. For such people, there is no need to purchase a subscription to the hall, in which visiting schedules are prescribed. It would be much better to pay one-time or even walk like a hare. Those who work at night are advised to test their body to determine the time when the body is most willing to “respond” to stress.

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As the old proverb says, "There is a time for everything." So it is in sports: there is both best time to exercise it is also the most effective for obtaining results - it is also neutral and the worst time for training, when performance decreases, and the effect of training, respectively, also falls. Today in this article we will look at best time to workout; we learn when is the best time to exercise in the gym, a when is it better to do aerobics for weight loss.

It also depends on what goals you are pursuing: losing weight, building muscle mass, keeping the body in good shape, training the cardiovascular system, etc. v what is the best time to exercise, and what types of fitness to give preference. In order not to get confused in time, let's first listen to what different "smart" minds and scientists from all over the world think about this. What is the best time to exercise they distinguish and most importantly, what they are guided by in their choice.

Scientific studies on the best time to exercise

Research at the University of Washington, USA

Scientists from the University of Washington, who conducted numerous studies to identify the best time period for playing sports, announced the following results:

“The best time to exercise depends on your body type.

If a person is an endomorph and has a slow metabolism (often prone to gaining excess weight), then the morning hours for sports are better for him (from 7 to 10), when glycogen and glucose stores are depleted in the body, and he has to eat the energy of fat oxidation .

If a person is an ectomorph, that is, genetically predisposed to thinness and has a fast metabolism, then for him best time to workout this is the evening time (from 16 to 19), when the body has a lot of strength and energy that will be useful to it in training.

If a person is a representative of the golden mean and is a mesomorph, that is, he has a normal metabolism without a tendency to either thinness or fullness, then both training in the evening and in the daytime or morning are suitable for him. It all depends on the general well-being of the body and the desire to exercise.

According to the results of this study best time to workout depends on what body type you have. But there are other opinions on this issue. Let's get to know them for completeness.

Research by scientists from the Williamsburg Department of Kinesiology

Scientists conducted a series of experiments where they took 4 time periods during the day: 8 am, 12 noon, 4 pm and 8 pm. Several subjects at a certain time (these were men who had not previously been involved in sports, but in this case the mechanism will be similar for girls) performed some strength exercises with weights. And the following was revealed:

Maximum efficiency from strength exercises reached in the evening. This is due to the fact that the work and contraction of fast muscle fibers that are involved in weight training or high-intensity training occurs much better in the evening, when body temperature is higher than in the morning or afternoon.

Also, in the course of this study, another important reason for the fact that when is the best time to exercise. And this reason lies in the level of hormones such as cortisol and testosterone.

Testosterone is responsible for building muscle, while cortisol is responsible for breaking it down. In other words, testosterone is an anabolic growth hormone and cortisol is a catabolic destruction hormone.

At rest, testosterone levels (for both men and women) are higher in the 1st half of the day, but when it comes to training in the gym, then its level is much higher after an evening workout than if you work out with weights in the morning. So if you girls have a goal building muscle mass , then best time to workout in the evening from 16-00 to 19-00, when the level of testosterone after training is higher, and cortisol, on the contrary, is lower.

15:00-16:30 - aerobic training

From 15:00, the body temperature of the girls begins to rise, and at 16:30 it reaches its peak value, so at this time it is best to give preference to active types of fitness: dancing, aerobics, running, cycling, etc., they will favorably affect on the process of fat burning, as well as strengthen the cardiovascular and respiratory systems.

17:00-18:00 - strength and high-intensity training

This best time to workout with weights, so going to the gym or attending any strength classes, as well as high-intensity or interval training, which require a lot of endurance and strength, will only benefit you. In the afternoon, body temperature and testosterone levels rise compared to the first, while cortisol levels, on the contrary, decrease. All this together has a good effect on the surge of strength and has a positive effect on your productivity from the workout.

After 19:00 - Mind workouts& Body

After 7 p.m., the body temperature of the girls begins to decrease again and comes best time to workout direction of Mind&Body, which includes different kinds yoga, Pilates, tai chi, por de bras, stretching, body flex, etc. These types of workouts are healing and calming in nature, they also help strengthen the deepest layers of muscles, form a beautiful and correct posture, develop flexibility and endurance, positively affect psycho-emotional background of women.

Now you know, what time of day is best to practice one or another type of active activity, and in order to systematize your knowledge, I present to your attention a small table that will help you choose the time and type of training if you want to follow your body indicators.

But there is no need to get upset and put an end to training if for some reason you cannot do your favorite type of fitness at the recommended time for this.

If you want to run, but it’s hard for you to get up early in the morning, then you don’t need to force your body, there will be no benefit from such training. If you prefer to work out in the gym, but in the evening you can’t do it, you don’t need to get depressed. The main thing is to listen to your own body, and if your energy is enough for classes strength training in the morning, then - please, no one forbids you to train in the morning.

A person is so arranged that he can get used to everything and adapt to the conditions that are convenient for him. Therefore, if you have the opportunity to engage in the recommended time for the type of physical activity that is most suitable for this, then this is great: you will naturally help your body achieve the desired result faster. If you do not have such an opportunity, then do not be discouraged, best time to workout your body will choose itself, the main thing is to listen to it well and help it find this time.

So, today we have considered the issue in detail, when is the best time to exercise and together we decided best time to workout. Now you have to decide what time is convenient for you personally and does it coincide with the recommended types of fitness? Send your answers in the comments.

Your coach, Janelia Skrypnyk, was with you!