The question that especially worries novice athletes is at what time of day to conduct training so that they bring the maximum effect and benefit?

The well-known classification of people into owls and larks will help to take the first step towards understanding when it is best to do fitness. Choosing the time for training with an eye on this typology will help determine what time of day is right for you in order to conduct your training in a good mood and with the greatest efficiency.

Owls can stay up late and still be productive, but early morning for a very long time they cannot wake up and engage in any activity that requires concentration. If you are of this type, then the most suitable time for your workout will be the evening when you are full of energy and strength (from about 17:00 onwards), but morning classes will only be a burden.

It is common for larks to wake up in the early morning with good mood and full of strength. The best time for their training will be precisely the morning hours, starting at about 6:00. Evening classes can provoke insomnia in people of this type, as physical activity creates additional energy that can "ward off" sleep.

Daytime workouts (12:00 - 18:00) are suitable for most people, whatever their type. Owls at such a time are already quite vigorous, and larks are still far from a night's rest. In addition, classes held in the middle of the day will energize and increase performance until the evening.

It is not always possible to build a training regimen in accordance with your own biorhythms: the time of training for most people depends on several additional factors, including employment at work.

In this case, you will have to plan the time of the classes, taking into account the general recommendations:

Exercise while you are at your peak physical activity... When you are full of energy, the efficiency of your workout is much higher, which brings you even closer to desired result... Therefore, if you feel energized and ready to exercise at 5 am or 11 pm - good health, but do not forget about the need for recovery.
Your aim - effective training at the limit of strength? Choose a time when your body has enough glycogen stores: you can lift heavier weights, move faster, and jump higher. Glycogen levels depend on food intake - the more carbohydrates it contains, the higher the level of muscle glycogen filling. From this we can conclude that such a workout is best done throughout the day, starting in the late morning and ending in the early evening.
If your top priority is burning fat, then morning is for you. Before your first meal, glycogen stores are low and you can force your body to burn more fat during exercise. The best choice there will be regular or relatively short interval cardio workouts. The main thing is to observe moderation and not try to set records. Intense long-term training combined with low glycogen levels can lead to poor overall well-being, fatigue and dizziness.

The advantages and disadvantages of training at different times

When choosing the best training hours for yourself - morning, afternoon or evening, you should learn about the benefits and risks of exercising at a particular time of day.

Morning workouts (06:00 - 10:00)

help to get involved in the working day;
increase metabolic rate for the rest of the day;
promote fat burning;
comfortable in terms of the duration of classes: it is enough to get up early to work out longer.

there is a high risk of injury, since the muscles in the morning are not sufficiently developed;
body temperature in the morning is below normal, blood circulation is slow, and therefore energy is consumed at a slower rate.

Afternoon training (12:00 - 17:00)

the body is ready for training of any degree of intensity: active blood circulation, body temperature within normal limits;
the body is full of strength and capable of any workout: relief, mass or fat burning.

not everyone can afford to train during working hours;
Lots of distractions in the middle of the day: phone calls, household chores, etc.

Evening training (18:00 - 22:00)

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

Daytime workouts after 12 days are not as effective, and over-exertion must be avoided. During this period, jogging and swimming are suitable. This warm-up is a great cardio stimulant.

A slightly different approach was suggested by Peter Hespel, a Belgian professor who has done research on time for physical training. Unlike his Scottish counterparts, the Research sports center conducted "tests" with morning workouts to find out whether it would be more productive before or after eating. According to the results of the experiment, it turned out that grueling exercise on an empty stomach is more suitable for losing weight.

First, during cardio training, the body first burns stores of a substance called "glycogen" (about 20 minutes) and only then "takes" to break down fat. That is why an effective cardio workout aimed at losing weight should last at least 45 minutes, and on an empty stomach 30 minutes is enough.
Secondly, morning exercises are a great stress in themselves, so the body does not hesitate to take energy for them from the fat set aside for an emergency.
In addition, after exercise in the morning, the fat obtained during the day is burned faster. And even exhausting running and lifting the bar after eating may still not contribute to weight loss.

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

Individual biorhythm approach

The controversy of scientists did not affect the individual rhythm of a person. So, it will be difficult for owls to force themselves to run in the morning, but larks are not always inclined to evening classes. So you need to do physical education at a time convenient for each person, based on self-awareness. But this does not mean at all that you should neglect going to a rocking chair or a simulator. On the contrary, focusing on the internal clock, you can understand which clock is right for you, and then adhere to just such a routine. After all, the benefits of physical activity are noticeable only if you train constantly.

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

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

The first hour after waking up. It is better to devote these hours to yoga or breathing exercises.
Jogging will be useful from 7 to 9 in the morning, fast race walking, a little gymnastics. However, it should be remembered that the muscles at this moment are not entirely plastic, so you need to warm up thoroughly before stretching.
From 10 to 12, you can also devote to running or an exercise bike, but how effective is it? Indeed, for weight loss, it is better to do gymnastics before breakfast.
From 12 to 4-5 days, you can gradually increase the theme and intensity. It's time for cardio stimulation.
From 6 to 8 pm - ideal for martial arts and dancing.
It is best to return to yoga and meditation before bed. This is especially helpful for stress and insomnia.

It should also be noted that exercise in the morning helps to lose weight. However, physical activity alone is not enough for this; you should also change the diet to a less high-calorie one. Try to remove fried foods from the diet, eat vegetables and fruits, and steamed dishes. Ideal diets does not exist (yes, even the Maggi diet is not perfect), but healthy eating in combination with gymnastics and dancing or aikido will help you get back in shape pretty quickly.

Evening classes are less reflected in weight, but they will give relief. To do this, it is enough to train at home with improvised simulators, the main thing is to devote at least 45 minutes physical fitness... Do not try to overpower, most exercises are not designed for a specific indicator, for example, to run 90 km, but for a gradual increase in your endurance. Sport should give strength, and not take away the last.

As the old adage says, "Everything has its time." So it is in sports: there is both the best time to train is it is the most effective for obtaining results - both neutral and the worst time for training, when efficiency decreases, and the effect of training, accordingly, also decreases. Today in this article we will look at the best time to train; find out when is the best time to train in the gym, a when it is preferable to do aerobics for weight loss.

From what goals you are pursuing: weight loss, building muscle mass, keeping the body in good shape, training of cardio-vascular system and so on, it also depends v what is the best time to train, and what types of fitness to give preference to. 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 single out and most importantly, what they are guided by in their choice.

Scientific research on the best time to exercise

University of Washington Research, USA

Scientists from the University of Washington, who have conducted numerous studies to identify the best time period for sports, voiced 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 a set excess weight), then the morning hours for sports are better for him (from 7 to 10), when the body's reserves of glycogen and glucose are depleted, and he has to feed on 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 the best time to train this is the evening time (from 16 to 19), when the body has a lot of strength and energy that will be useful to him 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 obesity, 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 practice physical exercise».

Based on the results of this study the best time to train depends on what type of physique you have. But there are also other opinions on this issue. Let's recognize them for the sake of 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 pm, 4 pm, and 8 pm. For several subjects at a certain time (these were men who did not go in for sports before, but for girls in this case, the mechanism will be similar) performed some strength exercises with weights. And the following was revealed:

Maximum effectiveness from strength training was achieved in the evening. This is due to the fact that work and reduction are fast muscle fibers, which are involved in resistance training or high-intensity training, do much better in the evening, when the body temperature is higher than in the morning or afternoon.

Also, in the course of this study, another important reason for the when is the best time to train... 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 breakdown hormone.

In calmness, testosterone levels (for both men and women) are higher in the first half of the day, but when it comes to workouts 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 muscle building , 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 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 have a beneficial effect on the process of fat burning, and also strengthen the cardiovascular and respiratory system.

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

This the best time to train with weights, so going to the gym or going to any strength class, as well as doing high-intensity or interval training that requires 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 girls' body temperature starts to decrease again and comes the best time to train directions Mind & Body, which includes different kinds yoga, pilates, tai chi, por de bras, stretching, body flex, etc. These types of training have a health-improving and calming character, they also help to strengthen the deepest layers of muscles, form a beautiful and correct posture, develop flexibility and endurance, have a positive effect on the psycho-emotional background of women.

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

But there is no need to get upset and give up on workouts 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 is difficult for you to get up early in the morning, then you do not need to force your body, there will be no benefit from such training. If you prefer to work out in the gym, but you can't do it in the evening, you don't need to get depressed. The main thing is to listen to your own body, and if your energy is enough for strength training in the morning, then please, no one forbids you to train in the morning.

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

So, today we looked at the issue in detail, when is the best time to train and together identified the best time to train... 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, Yanelia Skripnik, was with you!

When talking about the best times to train, it's important to split up strength training in the gym for muscle growth and weight loss. These are fundamentally different activities that imply different metabolic processes - which is why it is extremely difficult for the body to burn fat and build muscle at the same time.

Weight loss workouts are aerobic (that is, oxygen-consuming cells), while strength training for muscle growth is anaerobic. The effectiveness of cardio for burning fat is increased when blood glucose levels are low (this literally forces the body to waste fat stores), whereas strength training is not possible under such conditions.

In other words, morning workouts are the perfect choice for fat loss and endurance, while muscle building workouts are recommended in the afternoon. However, you can also swing early in the morning - you just need to follow the advice described in our material (for example, take a portion of a gainer before training).

Why is it hard to train in the morning?

Strength training in the early morning is much more difficult for most people than training in the afternoon. The main reason for this is that the body simply does not have enough energy in the morning - muscle glycogen stores and blood sugar levels are minimal, and the energy of fat stores cannot be used to perform strength exercises.

Let's say you are doing - a minute ago the body did not know about the upcoming load, but now it needs energy. The source of this "fast" energy can only be the stores of glycogen from the muscles working in this movement, but not the fat stores. It will take your body at least 15-20 minutes to get energy from fat.

How to swing correctly in the morning?

If you exercise early in the morning without sufficient glycogen stores, your blood sugar will drop, making your workout much more difficult and leading to mental blurredness or even fainting. For a full-fledged strength training for muscle growth, the body needs at least 100-150 g of carbohydrates, stored in the form of glycogen directly in the muscles.

A hearty breakfast an hour and a half before strength training will help energize muscles, but in real life, not all athletes have time for such a breakfast. The situation is aggravated by the fact that for successful mass gain at the end of the training, the body again needs calories to close - or lunch in case morning workouts.

Strength training early in the morning

For strength training early in the morning (especially when there is no time for a hearty breakfast), it is critical to take it immediately after waking up - otherwise the body simply will not have enough energy. By the time you enter the gym, carbohydrates from sports nutrition will already be assimilated and their energy will enter the bloodstream.

However, after the end of the morning strength training, it is still important to have a full breakfast and provide your muscles not only with carbohydrates and proteins, but also vitamins and minerals. Also keep in mind that it will take your body about 1-2 weeks to get used to such a training regimen, and do not despair if the first days seem too difficult for you.

Morning workouts to burn fat

Once again, remember that fat burning occurs exclusively when blood glucose levels are low. The reason lies in the fact that insulin, raised by sugar, is necessary for the formation of energy reserves, while the hormone adrenaline is needed to remove this energy from cells (1). At the same time, insulin and adrenaline cannot be synthesized by the body at the same time.

For this reason, it is recommended to lose weight for at least 30-40 minutes - in this case, the body first spends stores of glycogen and carbohydrates, lowering the level of insulin, and only then adrenaline rises, activating the processes of fat burning. The good news is that this process is much faster in the morning.

Cardio on an empty stomach

In most cases, immediately after waking up, glycogen stores in the body are minimal - which is why slow cardio performed in the early morning leads to maximum fast weight loss... At the same time, any breakfast (even a protein isolate that does not contain carbohydrates) will make the body first of all burn the calories of this breakfast, and all fat reserves.

The main rules of morning workouts for weight loss are an empty stomach and the most moderate pace of load (running is definitely not recommended) lasting at least 30-40 minutes. Immediately after the end of such a fat burning workout, it is recommended to take 2-3 capsules, while a full breakfast is acceptable no earlier than half an hour later.

Can I train in the evening?

Unfortunately, late evening is the worst time for both strength training and weight loss training. Fat burning training will be ineffective due to the presence of sugar in the blood (glucose levels decrease only 4-5 hours after the last meal), and strength training can cause sleep problems due to overexcitation of the central nervous system.

If you have absolutely no other choice, and you can only go to the gym in the evening, plan a large meal 2 hours before the evening training for muscle growth, so that after it there is only a light dinner. Also, carefully study the composition of sports nutrition, making sure that it does not contain other stimulants that interfere with sleep.

***

Morning workouts on an empty stomach are best for losing weight, but before strength training for muscle growth in the morning, it is recommended to take a portion of the gainer. Exercising late at night is the worst option - the presence of glucose in the blood will block fat burning, and the general fatigue during the day will not allow you to spend strength training with maximum efficiency.

Scientific sources:

The Stubborn Fat Solution, Lyle McDonald,

The basic rule of successful sports is regularity. In addition, experts usually advise you to study at the same time. But what time is better to choose? When is it better to go in for sports: in the morning or in the evening? Let's try to understand these issues.

The human body obeys circadian rhythms. By nature, our body is programmed to be active at a specific time and rest at a specific time. Moreover, different people These segments may differ: someone feels a surge of strength in the early morning, while for others, maximum productivity is manifested in the second half of the day. Therefore, there is no exact recipe for when it is better to go in for sports. Training will be most effective if it matches the individual rhythms of a person.

During the time of activity, there is a fluctuation of two parameters important for a person:

Physical activity, in which the muscles can perceive the load positively or not.
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. Monitor your health for 2-3 weeks to find out when you usually feel sleepy, apathetic, or irritable. Exercising at this time will not be very useful: even if you force yourself to go to exercise, the body will only receive severe fatigue.

Conversely, if you notice that you have a strong desire to move, to be active, try to schedule sports for just such a time. Exercising at the peak of activity, in which the muscles will enjoy the work, will help to actively burn fat and gain beautiful muscle mass.

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

Having determined the daily biorhythms, you can correctly distribute vigorous activity and rest. Plan sports and activities for periods of activity, including mental ones, for the periods of its decline - daytime sleep, meditation or just relaxation.

In accordance with biorhythms people are conventionally divided into "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.
With owls, everything is different: it is extremely difficult for them to get up in the morning, they feel fatigue and apathy, but in the afternoon their performance increases.
There is also a third type called the pigeon. People who relate to 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. Larks are better off exercising in the first half of the day, and for owls in the second. Then the training will take place with maximum benefit and pleasure.

It also happens that the rhythm of a person gets lost. This can be influenced by factors such as work with shifts, travel and flights, change of time, the presence of small children, pregnancy, and so on.

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

What is the best time to play sports

Scientists believe that the best time to exercise is when your body temperature is at its maximum and your 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, the body temperature is considered reduced, and it is not recommended to resort to serious activity - a simple exercise is enough. In other time periods, biorhythms have the following features:

10-12 noon. At this time, the concentration of adrenaline is at its maximum, so sports that require endurance and attentiveness are optimal.
14-15 o'clock in the afternoon. The activity decreases, and it is better to rest at this time.
15-16 o'clock in the afternoon. The muscle tone is increased, you can resort to strength exercises.
16-19 hours. You can run, and swing, and resort to aerobic activities - the body at this time reacts to the load as favorably as possible.
20-22 pm. The body temperature gradually decreases, the energy decreases, and fatigue is felt. It is better to postpone serious loads at this time - you can do yoga and other activities that contribute to relaxation.

Talking about what is the best time of day for sports, it is also worth considering the dependence of the time of sports and food consumption. It all depends on your goals, but, as a rule, all trainers advise to eat light food a couple of hours before class. But do not practice 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 it better to do different sports

The answer to the question of what time of day and will depend on what kind of activity it is about. in question... Let's take a closer look:

Run. If you want to run with the aim of losing weight, then it is best to do it in the morning, even before breakfast, having 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. Charging 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, even before breakfast, by taking a shower and washing your face. After eating, any exertion can provoke digestive disorders.
Workouts for gaining muscle mass. For those who want to accelerate muscle growth, the best time is the afternoon. 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 to improve the quality of sleep. And it doesn't really matter what time you train. But it is better to try to avoid strong activity just before bedtime - the body may not have time to adjust to rest, which will provoke insomnia. In general, vigorous exercise at least an hour before bedtime will not have a negative effect, therefore, as such, there are restrictions on how long you can go in for sports. But keep in mind that a lack of sleep will negatively affect your activity and your training results.

Features of effective sports for "larks"

If a person is a morning person, then the best time to exercise for weight loss for you is morning. During this time, you will be active and productive, training will bring joy and good result. You can use exercises for all muscle groups, outdoor jogging, swimming, cardiovascular equipment.

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

Morning workouts have quite a few benefits. They help you wake up faster, tune in to an active day and energize, leaving your evening free.

Moreover, namely morning is considered the best time specifically for losing weight. The reserves of glycogen in the body are very low, respectively, it will be 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 "owls"

What time to do sports? After noon. In the morning, his body will be completely unprepared for stress. In addition, if the hormonal background in a person "sways" slowly, activity in the morning can even provoke a strong deterioration in health.

The first workout can be 12-16 hours. This is usually a lunch break, which can be changed. gym or aerobics.

Strength training is best planned after work. In the evening, the owl, unlike the lark, is full of strength, and can practice with benefit and pleasure. After training, it is recommended to have dinner with protein foods.

Have evening workouts also has its advantages. The working day is over, you can take your time and give all your best, besides, the muscles and ligaments are already warmed up enough, which minimizes the risks of injury. After training, you can fully rest, and overnight the body will recover.

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