Is it good to exercise early in the morning? Interesting facts about evening fitness
Anyone who has made a strong-willed decision to regularly engage in sports in order to improve their health or lose weight overweight, definitely thinks about what time it is better for him to exercise and at what interval after that he should take it. They will help you understand these issues Scientific research and recommendations that we have collected in this material.
All the pros and cons in favor of the morning
Also, evening workouts are the most effective for relieving stress.
Disadvantages of studying in the evenings
The disadvantages of training in the evenings include the fact that if a person has a priority to reduce their shape and burn fat, such training should take place late in the evening, at least a couple of hours after.
Here you should also add the answer to the question: is it possible to do exercises before bed? Any physical exercise should be completed at least two hours before bedtime. The fact is that it is an important factor for the health of every person. And exercise increases body temperature, increases blood circulation, leads to nervous system into a state of excitability, and the body into wakefulness. All these factors not only do not contribute to normal and timely falling asleep, but even prevent it.
Important! If there is no other time than late in the evening for training, then breathing exercises should be performed at the end of the set of exercises. They will help establish normal breathing and normalize body temperature.
And one more important aspect - going to bed after training is not recommended. You need to eat something light with protein and carbohydrates.
What about lunch?
Lunch workouts are not as popular as morning and evening workouts. They are most often used on, during, during periods of absence from work, etc. Let's look at whether the exercises are effective at a given time.
Why is it possible
During the daytime, the body's tolerance for pain is highest. Therefore, it is good to carry out strength training at this time. Daylight makes activities more comfortable and effective.
The advantages of daytime visits to gyms include the fact that at this time they are not crowded, as a rule, instructors are free and can pay more attention to you. Also, if you have the opportunity to exercise during your lunch break, this will allow you to relax in bed in the morning or relax longer in the evening after a hard day. 
Lunch workouts energize you for the rest of the day, stimulate you, and increase productivity. Surely many people are interested in the question: is it possible to exercise after eating, for example during the lunch break? The optimal interval between training should be 1.5-2 hours (if the goal is just to be in shape, then you can reduce it to one hour).
During morning and evening sports activities The main meal should be at . Training at lunchtime should be carried out taking into account the recommended intervals before and after meals. It's better to have lunch after class.
Important! In your post-workout diet, you should minimize fat intake and eliminate caffeine (for two hours). Before and after classes, you need to drink at least half a liter of liquid for an hour.
Why not
For any person, regardless of the characteristics of biorhythms, zero activity of the body occurs in the afternoon hours - from two to three. Therefore, it is not worth planning sports activities during this time.
It will be difficult for a working person to plan time for a lunch meal, since it is not recommended to eat a full lunch before training, and eating after training will be an afternoon snack, which also should not be oversaturated with calories.
Summarize
Of course, everyone will choose the time for training individually, depending on the rhythm of life, work or study schedule, their chronotype and the desired result. The purpose of our article is to point out the changes in the body that occur at one time or another during physical activity. 
To summarize the above, we note that to maintain health, training at any time of the day and regardless of the eating interval will be useful. If the ultimate goal physical exercise is a set muscle mass and it is planned to focus on strength exercises, for stretching, then the best time for this will be the evening. It is also good to practice swimming and team sports in the evening.
Those who want to lose weight quickly and effectively should give preference to morning workouts. At this time, it is good to engage in light types of exercise: cycling, exercises, etc.
If you clearly belong to a certain chronotype, then “larks” tolerate training best before 12 noon, “pigeons” train well around four o’clock in the afternoon, and “night owls” prefer to physically load the body between eight o’clock in the evening.
Several reasons to exercise in the morning
There has been debate for a long time about when is the best time to exercise. Some argue that exercise in the morning is beneficial, while others lean towards evening workouts.
Conducted medical studies have not provided an answer to this question, so experts have still not come to a common opinion. There is a popular version that working out in the morning helps suppress hunger and achieve your goal of losing weight. Others are confident in the benefits of evening exercise, since this time of day is favorable for improving their results. However, it is wrong to talk exclusively about physiology, since there are a number of social and psychological factors that confirm that it is better to train in the morning.
Exercising after you wake up is not an easy task, but over time your body will get used to exercising after waking up. At first the body will resist, but in this case you need to endure it. Effective exercises will become when the consciousness awakens and the body prepares to receive the load. Before starting a workout, you are allowed to drink a glass of water to activate the work of your internal organs. In addition, it is recommended to warm up for 5-10 minutes.
Let's look at 5 reasons why you should exercise in the morning.
1. Working out in the early hours will save time.
People prefer to spend evenings in the company of friends. How not to miss a class and make it to a meeting? Of course, in this case, a morning workout in the gym will help.
2. Increased energy
If you do regular workouts, the exercises will become beneficial. For example, exercising in the morning at home helps deliver oxygen and nutrients to your muscles and organs. This has a positive effect on work of cardio-vascular system and has a beneficial effect on tone and energy.
3. Activation of the brain
The day starts with breakfast, but sometimes it makes sense to skip it for a while in favor of exercise. Exercising in the morning on an empty stomach is useful: during its implementation, the body’s own resources are consumed to obtain energy instead of carbohydrates not received from the outside. Exercises in this mode are especially important for people who dream of losing weight. If the main goal is to gain weight, then physical activities on an empty stomach will help break down fats and dry muscle tissue.
One of the main advantages of training in morning time– activation of brain function. If you start your day with regular physical exercise, your brain will soon receive a powerful impulse that will awaken it. And you don't need a cup of coffee!
4. Increased motivation
When planning a workout for the morning, the likelihood that it will take place increases significantly, since during the day or in the evening there are things to do, excuses and other reasons that interfere with the implementation of your plans.
Athletes know the benefits power loads, which help increase endurance and strengthen the body. Strength training is a way to strengthen your immune system and improve your health. If strength training is carried out regularly in the morning, then metabolism is normalized. According to some athletes, strength training will bring more benefits if you exercise on an empty stomach.
5. Reduced hunger
Let's take an example of one study in which two groups of people participated: the first group included people without problems with overweight, and secondly, those suffering from obesity. Each person's day began with a morning workout, after which their hunger decreased.
Don't know when to exercise: morning or evening? Definitely in the morning! It is at this time that sport gives the best results.
Most people go to the gym in the evening - when the body is already exhausted after work, when family and loved ones are waiting at home and when there is absolutely no desire to exercise. It is not surprising that the results of many leave much to be desired. But you just have to change the time of classes from evening to morning, and life will turn into better side! You heard right, if you start exercising in the morning, you will not only improve your performance, but you will also become much more energetic and happier. After all, you will finally have time for family and friends, meeting with friends and just relaxing on the couch watching TV.
“But is it good to get up early?” - you may ask. There is only one answer here: “Yes!” Contrary to the opinion of many that waking up early deprives you of strength, the body, on the contrary, feels better in the morning. He is ready to work, full of energy after a long night's rest and is absolutely adapted for high-quality and efficient work in.
Is it good to exercise in the morning?
Now that you are convinced of the benefits of waking up early, let's talk about the benefits of morning workouts. We understand perfectly well that it is difficult to deprive yourself of sleep time, much less switch to new mode day. However, if you understand what you will get after such sacrifices, that there are many more pros than cons, then it will be easier to cope.
The benefits of morning workouts: 7 pros
1. If you work out in the evening, you most likely came to the gym after drinking a glass of wine at a corporate party. And even if you felt great, it did not benefit your body, but, on the contrary, only harmed it. If you go to classes in the morning, this problem will not arise.
2. Sport activates the fat burning process. If you start it in the morning, everything you eat during the day will not affect your figure.
3. You will be able to focus better. After all, in the evening your relatives probably call you with questions about where everything is, your friends suggest you go for a walk, and your head is thinking about what you will have to do when you get home. In the morning you can tune in effective work in the gym, don’t turn on the phone and think only about sports.
4. In the evening, gyms are crowded: the bulk of people go to workout after work. Therefore, the exercise machines are usually busy, the air in the room is stale, and the exercise itself takes longer: by the time you say hello to everyone, it will already take half an hour. Accordingly, morning workouts will help you avoid crowds and reduce your work time.
5. In addition, if you wish, you can bypass the gym altogether and, for example, work out at home effective program or go outside - to the nearest park or even to the beach.
6. You will get a boost of energy for the whole day. Morning workouts give a surge of adrenaline and stimulate the body to perform high-quality, long-term work. It is likely that in a couple of months after changing your regime, you will even get a promotion!
7. And lastly, don’t think that morning workouts require getting up so early. Not at all necessary. If you pick the right program training that takes a little time, for example, high-intensity interval training, you will only need to wake up 10 minutes earlier.
As you can see, morning training in the gym or at home is much more useful than training at other times. After all, let's face it, morning is the best time for sports. It is after sleep that our body is ready to perform feats and break its own records. And this applies to sports and life in general. After all, think about how much successful individuals sleep. None of them are in bed until noon! And this is one of the important reasons for excellent results in all areas of their lives.
Morning workouts provide another undoubted advantage to those who want to: it’s easy not to eat before them! Agree, it is much easier to open your eyes and come to the gym without a hearty breakfast than not to eat for several hours before an evening workout. Namely, in this diet, the body burns fat much better, because it takes energy from extra pounds, and not from the food received.
Regardless of what goals you are pursuing, what gender you are and how long you have been in sports, know: morning workouts help you achieve results much faster! You just need to put in a little effort, teach your body to work in a different mode and reap the benefits. Your sacrifices are nothing compared to the grandiose and great results! Go to the gym in the morning, work hard and enjoy the results! Your body will tell you “Thank you!”
The question of whether training is effective is on everyone's mind. Indeed, you can spend a lot of time, exhaust yourself - and lose weight or you won’t be able to get a boost of energy for the whole day. When What kind of sport is better?– I will consider in this article.
Exercise every person should. Physical activity (moderate or professional) allows you to improve your figure, improve your health, lose weight, and become a more confident person. After all, when you are happy with your reflection in the mirror, your self-esteem will certainly rise. Having seen the first achievements in the form of lost kilograms, fit figure or beautiful sculpted muscles, there is an incentive to exercise further.
Today I myself practice according to the “ Flexible force” and a little fitness with a variety of equipment (dumbbells, elastic band, fitball). I spent a long time choosing the most suitable one time for sports. After all, sometimes there simply wasn’t enough time, but more often than not, sports only brought irritation and lack of concentration for the whole day. When is the best time to exercise: during the day, in the evening or both? d, how to combine physical activity with meals - I dealt with all these issues by trial and error. Therefore, I will share with you my tips and useful information.
According to doctors, morning is the best best time for sports. Like, then our body can train most productively. Morning running, gives a boost of vivacity and energy for the whole day. This is due to the fact that at this time Times of Day lowest heart rate. In the morning before the first meal, glycogen levels are reduced, so energy is reduced. sports consumed from fat. As a result, we lose weight faster. If you exercise in the morning, but after eating, then the body will spend energy obtained from carbohydrate foods. It has also been proven that if you want to lose weight, you need to run in the morning and drink a cup of strong coffee without sugar.
After active aerobic exercise, the human body continues to burn fat for some time (about an hour). If you exercise in the evening, a person’s metabolism slows down, and such active processes don't happen. At all, morning Recommended for running, swimming, gymnastics. Evening– for strength training with mandatory stretching of the muscles (cool-down) and spine (after sedentary work).
There is also an opinion opposite to this, according to which, in the morning we get tired of sports just like In the evening. Scientists from Texas have established no less interesting data. They claim that most records in sports were set during the day or In the evening. If you consider yourself a very emotional, irritable person, then experts recommend that you exercise In the evening, but no later than 2 hours before rest. To relieve excessive emotionality after a busy day at work. Although, such people are also advised to do yoga before bed in order to calm down.
The body is able to lose extra pounds and exercise both in the morning and in the evening. I believe that during exercise at any time of the day you should enjoy the process itself. When training, the level of endorphins in the blood increases in the human body. Hence the feeling of joy, good mood. Both morning and evening workouts have their own indications.
I came to the conclusion that morning sport suitable for those who are early risers; wakes up better active activities; from sports one becomes more energetic, cheerful, joyful, active and, naturally, those who do fitness in the morning are allowed by their work schedule.
If you are a night owl, you want to stretch your back, spine and whole body after work, take your mind off the hustle and bustle and problems - exercise sports in the evening. Work schedule also plays a big role here.
For me, I like to start my work day with some light exercise. Regular, simple exercises Houses. At lunchtime or evening I feel more comfortable doing yoga. Several times a week in the evening I do aerobics. With this schedule, I don’t feel very tired or irritated, and I quickly fall asleep.
If you still can't decide, follow these rules:
- morning workouts should be no earlier than 20-30 minutes after waking up (this time is just enough for the morning toilet);
- evening workouts do not start later than two to three hours before bedtime;
- try not to eat before the workout itself (preferably an hour and a half after it).
But everything is individual, and when creating your training schedule, be sure to listen to your body.
It has been written in detail about natural fat burner products.
And in order to always have a beautiful and toned body, sports and proper nutrition needs to be supplemented.
Write when it is more convenient for you and the best thing exercise!
When it comes to the best time to exercise, it is important to separate strength training in the gym for the purpose of muscle growth and cardio training for the purpose of losing weight and burning fat. These are fundamentally different activities, implying different metabolic processes - which is why it is extremely difficult for the body.
Workouts for weight loss are aerobic (that is, requiring the cells to consume oxygen), while strength exercises for muscle growth are anaerobic. Cardio's effectiveness for burning fat increases when blood glucose levels are low (which literally forces the body to burn fat reserves), while strength training is not possible under such conditions.
Why is it hard to exercise in the morning?
Strength training early in the morning is much more challenging 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 - and blood sugar levels are minimal, and the energy from fat stores cannot be used to perform strength exercises.
Let's say you are doing squats with a barbell - just a minute ago the body did not know about the upcoming load, but now it needs energy. The source of this “fast” energy can be exclusively glycogen reserves from the muscles working in this movement, but not fat depots. In order to get energy from fat, the body will need at least 15-20 minutes.
How to swing correctly in the morning
If you exercise early in the morning without sufficient glycogen stores, your blood sugar levels will drop, making your workout much more difficult and leading to brain fog or even fainting. For a full strength training session 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 saturate your muscles with energy, but in real life, not all athletes have time for such a breakfast. The situation is aggravated by the fact that in order to successfully gain weight at the end of the training, the body again needs calories for closure - or a second breakfast in the case of morning training.
Strength training early in the morning
For strength training early in the morning (especially when there is no time for a hearty breakfast), taking it immediately after waking up is critical - in otherwise the body simply will not have enough energy. By the time he arrived at Gym carbohydrates from sports nutrition will already be absorbed and their energy will enter the blood.
However, after finishing your morning strength training, it is still important to have a full breakfast and provide your muscles not only with carbohydrates and proteins, but also with vitamins and minerals. Also remember that it will take about 1-2 weeks for your body to get used to this type of training regimen, and don’t be discouraged if the first few days seem too difficult.
Morning workouts to burn fat
Let us remind you once again that fat burning occurs exclusively when blood glucose levels are low. The reason lies in the fact that insulin, increased by sugar, is necessary for the formation of energy reserves, while the hormone adrenaline is needed to remove this energy from cells (1). In this case, insulin and adrenaline cannot be synthesized by the body at the same time.
For this reason, it is recommended for successful weight loss - in this case, the body first spends glycogen and carbohydrate reserves, reducing insulin levels, and only then adrenaline increases, activating fat burning processes. Good news is that in the morning this process happens much faster.
How to get rid of and remove soft sides? Training strategy and cutting recommendations.
Cardio on an empty stomach
In most cases, immediately after waking up, glycogen reserves in the body are minimal - which is why slow cardio performed in the early morning leads to maximum fast weight loss. Moreover, any breakfast (even a protein isolate that does not contain carbohydrates) will force the body to primarily burn the calories of this breakfast, and not fat reserves.
The main rules of morning workouts for weight loss are an empty stomach and the most moderate pace of exercise (running is definitely not recommended) lasting at least 30-40 minutes. Immediately after completing 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.
Is it possible to 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 overstimulation of the central nervous system.
If you have absolutely no other choice and can only go to the gym in the evening, plan a large meal 2 hours before your evening muscle-building workout, so that only a light dinner is left afterward. Also carefully study the composition of sports nutrition, making sure that it does not contain other stimulants that disrupt sleep.
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Morning workouts on an empty stomach are best for weight loss, but before... strength training For muscle growth, it is recommended to take a portion of gainer in the morning. Exercising late in the evening is the worst option - the presence of glucose in the blood will block fat burning, and general fatigue during the day will not allow for exercise. strength training with maximum efficiency.
Scientific sources:
- The Stubborn Fat Solution, Lyle McDonald,
