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

Before we start considering the specific time of day, I want to immediately note that any training option (morning, afternoon or evening, it doesn't matter) has its positive and negative aspects. 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 pigeons

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

Larks by nature wake up early and go to bed early. Owls ... I think everything is clear here, it’s not for me to explain to you that these are nocturnal birds. And the pigeons ... The activity of a pigeon depends on its habits: if it goes to bed early for a long time, then it will have no problems getting up early. A similar picture develops with wakefulness at night.

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

But something is not about that I began to write. I just led to the fact that in choosing the time for classes, you need to build on your "nature" - you need to pay attention to this first. Track yourself during the week and note at what time you feel a surge of energy. If you want to work out in the evening, the timing of your workouts is obvious.

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

Classes in the morning

What makes classes in the morning stand out? First of all, the fact that in the morning the greatest absorption of the body. This time is great 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 feed on fat deposits.

During weight gain, on the contrary, you need to eat quite a bit in order to avoid heaviness in the abdomen during exercise, and immediately within 30 minutes after training you need to take it, and only then have a full meal. This will provoke the body to eagerly absorb the proteins and the elements it needs.

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

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

Afternoon activities

Daytime classes are good because the body has already woken up, "warmed up", the brain is already working "to the fullest." Yet 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 - slowing down - calming down - normal state. Not like that: 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 tranquil phase. You cannot expose your body to such stress, forcing it to move at an accelerated rate into completely opposite states. This is similar to the case with water. If such conditions are created so that water from a solid (ice) state immediately turns into steam, then the structure of water will be disrupted.

But if you feel that the burst of energy occurs precisely in the evening, you want to study, then I can only advise this: do not immediately start to rest, let alone sleep.

Classes at any free time

I can confidently say that this is the worst way to practice. It does not allow the body to get used to any regime, to adjust to the rhythm of life.

Imagine, today you have practiced 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. He prepares for one time, and you postpone the training time.

So I'll say it again: practicing anytime is the worst way to practice. Although, as the saying goes, "for fishlessness and cancer - a fish." Therefore, if you have no other opportunity, but only in free time, which is constantly changing, it is better to do it this way than nothing. Something is better than nothing.

Before and after meals

Naturally, you need to do it before meals. This is due to the work of organs and body systems, and with possible inconveniences. It is not for nothing that it is advised to eat 2 hours before training, that is, in such a way that the food has time to be digested to a greater extent.

Exercises after meals are fraught with heaviness in the abdomen, possible nausea, and poor health too. Do you feel a little sleepy after a hearty meal? It was the blood that drained from the brain and rushed to the stomach. Do you think you can train a lot in this state?

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

Most are in favor of "shooting" early, even before work and to do household chores or rest in the evening, and not rush headlong into gym or to the stadium. However, the urge to exercise early in the morning is challenged by a much stronger urge to sleep for an extra half hour or hour. It most often wins, so most athletes still practice in the evenings.

This is especially true for residents of large cities with their constantly accelerating rhythm of life, forcing them to save every minute, and constantly growing loads.

However, Peter Hespel, Professor of Research sports center at the Catholic University of Leuven, Belgium, as befits a real scientist, he decided to check this statement and conducted an interesting experiment.

Peter Hespel invited 28 young and healthy guys no older than 21 to participate in his study. All of them had to switch to a high-calorie diet proposed by scientists for six weeks. Everyone was fed the same. All volunteers increased their daily caloric intake by 30%. At the same time, they ate 50% more fat than in Everyday life before participating in the experiment.

The study participants were divided into three groups. Those who were in the first group were allowed to forget about training and going to the gym during the experiment. The other two groups trained. Moreover, the volunteers from the second group went to workout the first thing in the morning, as soon as they woke up, and the third - did it after a breakfast rich in carbohydrates. Those who exercised on an empty stomach ate exactly the same breakfast, but only after training. Trainings in both groups were absolutely the same in terms of duration and loads.

After a month and a half, scientists summed up the results. As you might guess, those who only ate and did not play sports gained weight, on average approx. 2 kg each. Those who played sports after breakfast also gained weight, but significantly less - a little over 1 kg.

Weight did not change only in those participants in the experiment who trained on an empty stomach before breakfast. At the same time, it turned out that their bodies burned more calories throughout the day. In addition, they had the best insulin indicators.

It is, of course, premature to draw far-reaching conclusions from this study alone. It was short-lived and there were too few volunteers who were, moreover, of the same sex and age. Attention is drawn to the fact that those who trained on an empty stomach did not lose weight, but only managed to maintain the same weight.

Yet the Belgian study may have provided some food for thought for the first time on when is it better to exercise: in the morning or in the evening, full or on an empty stomach?

Professor Peter Hespel is confident that he answered this question.

“The optimal strategy to prevent weight gain,” he says, “is to combine a healthy and well-balanced diet with a physical active image life. At the same time, go in for sports better in the morning and on an empty stomach. "

On the one hand, training at an earlier time will help you burn calories effectively, and on the other hand, it will set the body to work on maximizing fat burning for the entire coming day.

Professor Hespel also lucidly explains the main reason that helps to lose the most intensively during morning workouts overweight or at least protect the body from a set of them. To get energy for exercise, the body has to go into pantries where it stores fat for emergencies like this. The difference from exactly the same process of burning fat and calories at other times of the day, and especially in the evening, is that the body treats this "NZ" very carefully. First of all, he always burns what is received after the last meal, i.e. breakfast, lunch or dinner.

A study in America also helps answer the question of why exercise timing is so important.

Two groups of men worked on the treadmill until they burned 400 calories, which is the equivalent of a small snack like 3-4 toast.

At the same time, those who were in the first group ran on an empty stomach, and volunteers from the second group were given a plate of oatmeal with an energy value of 400 calories an hour before training.

Runners in both groups burned fat. Their bodies were also trained to burn fat faster after exercise. But the results on both criteria were better for those who skipped food before training. In other words, exercising after a long break from eating can tune the body to burn fat longer and more intensely.

There is one more plus in morning classes sports, which also helps to more intensively lose those extra pounds. This is daylight.

One recent study found that people who are in bright sunlight within two hours of waking up are slimmer and lose weight more easily than those who do not get natural light, no matter what and how much they eat.

Choosing between the desire to lose weight and sleep an extra hour early in the morning, it should be borne in mind that fans early workouts have even invented something like a proverb: "He who gets up early, he lives slender!"

The performance of a person's memory depends on many factors. The efficiency of the brain is based on individual habits and the rhythm of life of a particular person.

Exists general rules brain performance over time. However, it is necessary to subjectively determine the peak of its activity and the rise in memory more accurately.

The efficiency of the brain also directly depends on the type of biorhythms.... Today we are used to dividing people into "owls" and "larks". Indeed, for some, labor productivity is really higher during the day, while for others only at night.

But most of the "owls" are mistaken about their biorhythm, since active life simply forces them to join the "night dwellers" squad. It is the same with larks.

People who like to sleep during the day simply have to wake up early in the morning and go to work. Therefore, their real "daytime" biorhythm is simply rearranged into the night.

In order to really understand at what time your performance is at its peak, you need to independently conduct an experiment.

To do this, you should write down the time intervals throughout the day in which you can do one thing with full concentration at work. It is this time frame that will allow you to understand when performance is at its peak.

After intense work, always take a couple of hours of rest for yourself. Otherwise, the next peak of activity may not come.

American scientists have long figured out how best to remember the necessary information. They came to the conclusion that a book read before going to bed, whose plot in the morning will be remembered much easier than if you read it all day long.

Psychologists explain this phenomenon by the fact that good sleep improves memory quality... This is due to the hormone melatonin.

If falling asleep becomes difficult, then you can pamper yourself with a light dinner before bed, which will contain rich foods. It is this amino acid that is responsible for the production of the hormone we are looking for.

Among such products, nutritionists distinguish hard varieties of cheeses, cottage cheese and milk, sesame seeds. A sandwich with cheese and sesame bread will fit perfectly into your late supper and help you fall asleep.

Melatonin itself reaches the brain within an hour, so you need to eat no later than an hour before going to bed.

The main rule regarding the digitalization of information in a dream is the exclusion of caffeine from the diet taken at night. It has a negative effect on sleep and impairs memory function. Also, avoid overeating or undernourishing before bed.

Maintain a balanced work and leisure schedule. Then problems with sleep and your memory will definitely not arise.

For those who live on a regular schedule, the following is activity information brain activity will be very helpful.

1) From six to eight in the morning does a great job with tasks long-term memory... At this time, the information received will be remembered by you easily, quickly and for a long time. What will remain is that you certainly cannot get out of your head for a long time.

2) From eight to nine in the morning, various tasks related to the analysis and memorization of information are best solved. At this time comes into effect logical thinking.

3) Nine to ten in the morning is a good time to work with mental-type activities. By nine o'clock, the body is completely out of sleep and is ready to start serious work. This is the time of the most productive work.

4) From eleven to twelve, it is better to give the brain the opportunity to rest. At this time, there will be no sense from the work performed. At best, you will have to redo it all over again.

Exercise, grab a cereal bar, walk with friends in the park.

5) From twelve to fourteen, it is necessary to give the body food to recharge. This time is exclusively for lunch. There can be no question of any intellectual load.

After all, otherwise, you will not only miss the obligatory meal, but also cause enormous stress to your body.

6) Fourteen to eighteen begins the second and final climax for productive work.

However, it is worth considering the factor that long-term brain loads during these time frames can lead to depletion of the body. Subsequently, severe fatigue and sleep disturbance will appear.

7) From twenty to twenty two is the best time to rest after a hard day at work. Take an evening walk, read a book, or listen to your favorite music. The brain is not ready to solve any serious problems at this time.

8) From twenty two to four o'clock in the morning is the best time for a healthy and sound sleep. During these hours, the body rests much better than if you slept from morning to lunch.

Having accurately determined your biorhythm and adhering to the basic rules of the brain work schedule, you can easily build effective work your body and the full functioning of memory.

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

Well versed in this topic, you can competently plan the day, and choose the most optimal time for sports... With this approach, you will only conduct truly effective workouts.

What time can you do the most effective workouts: morning

• 5-00 - The excretion of urine by the kidneys stops. Waking up at this time, a person feels vigorous all day and can carry out effective power 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 significantly enhanced
• 8-00 - toxic substances are almost completely dehydrated in the liver
• 9-00 - the heart starts to work better, the sensitivity to pain decreases

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

• 17-00 - the body's working capacity increases, endurance increases significantly. Great time for fitness and heavy strength training
• 18-00 - functioning slows down nervous system, the threshold of pain sensitivity rises
• 19-00 - pressure rises, irritability and irascibility appear. At this time, not the best (in terms of efficiency) 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 fitness.

Late evening is the best time for relaxation workouts. Best program workouts for the evening are yoga, stretching, breathing exercises

Choosing a time for fitness: night

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

• 23-00 - the body is actively preparing for sleep. At this time, it will not be possible to carry out the most effective and efficient training.
• 24-00 - end of the day. At this time, you need to sleep, and not do home workouts for weight loss.
• 1-00 - the sensitivity to pain increases significantly. Shallow sleep
• 2-00 - internal organs slow down work
• 3-00 - the body is resting, the pulse and breathing slows down
• 4-00 - hearing sharpens, blood pressure is greatly reduced.
• Night is not the time for sports. Effective program weight loss workouts should be done in the afternoon or 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 training... If you can't pay attention to training at the specified time, then go in for sports at any free minute.The most important thing in any workout is regularity.... Train correctly, do not skip classes - and you will achieve success. The doctor promises!

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.

What is the best time to go in for sports

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. 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. And here 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.

Have morning workouts quite a few advantages. 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"