Both in life and in sports, everything should have its time. The best time to workout is the most effective in terms of achieving results. If you choose the wrong one, then training does not help to achieve the desired goals. What is the best time to train? For weight loss? For weight gain? When is it better to go to the gym, and when to do aerobic exercise?
It all depends on the goals pursued. What does a person want: to maintain 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 suitable period of time in order to play sports. And what did they come to?
American researchers said that the best time to train the body is determined by the type of its composition. People are divided into three main types: ectomorph, mesomorph, endomorph. 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 exercise, morning time is most suitable. This is from about 7 to 10 hours. At this time, the body has very little glucose and glycogen, and it is forced to take energy by oxidizing fats.
When a person is an ectomorph, his metabolism is very fast and there is a predisposition to thinness. For this type, the best time for training is evening, as the body has enough energy and strength. And he really needs them in training.
People of the middle body type are called mesomorphs. Their metabolism is normal. There is no tendency to be overweight and thin. These people are most fortunate, as for them the best training time can be anything: morning, afternoon and evening. It all depends on the desire to play sports and well-being.
Other scientists from the city of Williamsburg performed a series of experiments, breaking the day into four periods: 8, 12, 16, 20 hours. At certain times, several participants performed heavy weight exercises. It should be noted that previously these people did not go in for sports.
The experiment showed that strength exercises were most effective in the evening. This is due to the contraction and work of fast muscle fibers. They are most productive during an evening workout with weights, when body temperature is slightly higher. Another important reason that was identified during this study was the level of testosterone and cortisol. The first is responsible for muscle growth. The second is for destruction.
When calm, testosterone levels are highest in the morning. When training takes place, then its level rises much more precisely after evening classes. Conclusion: if the goal is to build muscle, then it is better to train in the evening.
The best time for a workout that burns fat and promotes weight loss is in the morning, as cortisol levels are higher. But it is not so simple. This will be discussed in more detail below.
Early Bird Training
When a person wakes up very early, for example at 5 o’clock, while feeling full of strength, then early training is suitable for him. Only need to take into account the lowered body temperature at this time. Ligaments and joints in the morning are not very elastic, so the most active exercises are not the best option. Well, breathing exercises and yoga are a great choice. Little energy is expended, and the body is recharged with power for the whole day.
From 7 to 9 we burn fat
It is these morning hours that are suitable for burning fat and cardio. Cortisol levels are high at this time, there is little glycogen, and the body takes energy from adipose tissue. It is best to carry out a morning workout of no more than 40 minutes with medium intensity. If a person has no problems with pressure and heart, you can increase the pace and reduce the time by half. It is necessary to focus on well-being, since in the morning not everyone can do it.
Aerobic classes - from 15 to 16 hours
At this time, body temperature begins to increase actively and by half-past four it already reaches its peak. For these watches, active types of fitness are excellent, which include cycling, aerobics, dancing and running. They will beneficially affect the fat burning process, and also help strengthen the respiratory and cardiovascular systems.
High-intensity and strength training - from 17 to 18 hours
This is the most suitable time for training with heavy weights. During these hours, you need to go to the gym or engage in interval and high-intensity training. They need a lot of stamina. In the evening, body temperature is higher, as is the level of the hormone testosterone. All these factors have a positive effect on strength. This increases productivity in training.
Workout after 19 hours
At this time, body temperature begins to decline, and the body is suitable for such types of training as body flex, yoga, tai chi, stretching. They have a calming and healing effect, promote the formation of a correct and beautiful posture, strengthen the deep muscle layers, develop endurance and flexibility, and also positively affect the psyche.
Conclusion
Given all of the above, we can say that the best time to exercise depends on the individual characteristics of the human body, as well as its goals. For weight loss, the best are morning hours, and for muscle building - the evening. Just before you start training, 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, as 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 choosing the best time of the day for training, you can get stuck with exercises for a long time, but still remain overweight or, conversely, underweight.