Sports in the morning, when to eat. When is it better to exercise on a stepper in the morning or evening?
Sport is health! But when should you do it if you spend 9 hours of the most active time of the day at work? And that’s not even counting the road... There’s only one thing left: either before work or after it. What to choose? When Do you exercise in the morning or evening?
On the one hand, morning workouts in the gym are a kind of symbol of a “correct” healthy lifestyle. I woke up in the morning, took a cool shower, ran cross-country on the track, did a couple of strength exercises and cheerful and invigorated, he went to his favorite job... However, despite the fact that in the morning the body has not yet had time to absorb all the stress of everyday work, most people, if they get up at 6-7 in the morning, arrive in a state of “awake, but not awakened." In other words, it’s good if you have the strength to pour yourself a cup of coffee and get to work, not to mention fitness. Especially if it’s snowing and frosty outside, and your greatest desire is not to get out from under the blanket at all. If any of the readers were lucky enough to visit a pioneer camp, he will probably remember with horror morning exercises, perceived by the overwhelming majority of “pioneers” as a mockery of a fragile personality... In this state, from physical activity there will probably be more harm than good, since this is a very heavy load on the heart - after all, when we sleep, our heart also rests, since the blood circulates more slowly. This is especially dangerous if you have a chronic lack of sleep - you can do fitness in the morning only when a person feels cheerful and rested, which is not possible for everyone these days. This concerns the disadvantages of morning exercise.
Now a little about the advantages. If the goal of your stay in the gym is weight loss, then there is no better time than the morning hours. This is due to the fact that after sleep, blood sugar levels are low, and if you exercise before breakfast, the body will be forced to draw energy not from carbohydrates, but from fat. Therefore, morning workouts allow you to lose weight 3 times more effectively than evening workouts. And training on an empty stomach burns 300% more fat than training after eating.
What should you consider when choosing a class time?
Lark or owl?
If life is just beginning for you in the evening, and getting up in the morning is equivalent to execution, then you are 100 percent a night owl! But you can’t trample against nature. Your time is evening. If, on the contrary, you are a lark and have been accustomed since childhood to getting up with the first rays of the sun - then go ahead and sing to healthy image life, just like in the good old days of pioneer camps!
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. The scientific research and recommendations that we have collected in this material will help you understand these issues.
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. To more comfortable and effective activities has daylight.
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 its 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 you plan to focus on strength exercises and 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.
It just so happens that man by nature is born a perfectionist, and he always wants only the very best. This applies to all areas of life, be it relationships - the best partner or work - a high position, we simply do not agree to anything less. Sports, in particular fitness and bodybuilding, have not escaped this phenomenon. In their studies, people try to find the most best time for training. And the whole paradox is that the latter really exists, and today we will find out what it is.
So, let's get started, dear comrades.
Is there a best time to train?
What do you think are the most “percussive” (in demand) days of the week when people go to the gym/fitness room?
That's right - Monday, Wednesday, Friday. Maybe you can also name the time? C 18-00 before 20-00 , again to the point! Statistics tell us that more 65-70% visits occur precisely on these days and times. This is understandable: the working day ends and the time comes when a person is left to his own devices. Why does the main influx occur on odd days? Well, usually, this is due to a hectic weekend and the desire to quickly get yourself into a proper working state (for the week) after it. It is also believed that Monday is a hard day, and in order to completely ruin it for themselves, people finish off Monday with physical activity in the gym :).
But seriously, the majority are simply already accustomed to their original visiting schedule and are not going to change anything. And is it really necessary? We'll find out now.
Best time to exercise: theory and research
Nowadays, it is no longer possible to imagine sports being separated from science. Scientists come up with crap all the time. various ways, allowing the athlete to implement the principles of “faster-better-stronger”. At one point, they received a proposal - to determine the best time for training. , and they did it with great willingness, well, let's take a look at the results.
Note:
The note will provide several scientific studies regarding what time is the best for transforming your body and building muscles.
Let's go in order.
Study No. 1. Department of Kinesiology Williamsburg, USA
What was done:
They took 100 healthy, untrained men who were forced (under pressure :)) to perform a series of strength tests. Time spending: 8:00 morning; 12:00 , 16:00 day and 20:00 evenings.
Results:
Maximum muscle performance was achieved in the evening, but only during exercise with rapid movements. This happens because the activation of fast twitch muscle fibers (responsible for raising heavy scales and fast running) performs much better when body temperature is higher. Which corresponds to the afternoon (evening time).
The next thing that was paid attention to was the change in hormone levels, in particular and, during the day. The first hormone has a direct effect on building muscle mass, the second is actively involved in the processes of muscle destruction and. When resting, testosterone levels are higher in the first half of the day, but its increase after training in the evening is greater compared to the morning. Cortisol levels are lower in the evening compared to the morning. For example, its lowest level is at the beginning 19:00 evenings, and the highest - at 7:00 morning.
Study conclusion:
The most best ratio“testosterone-cortisol” - when the first is high and the second is low. This time is ideal for burning fat and building muscle mass, and it occurs in the evening (around 19:00 ) .
Note:
Despite all the research, it is important to note that each person has his own biology of sleep and wakefulness, his own chronotype (work of the body during the day). It is this important attribute that reflects the physical functions of people (such as hormone levels, body temperature, cognitive function) at the peak of its activity.
Chronotype explains why some people wake up as fresh as a daisy in the morning, while others have to drag themselves out of bed and lap up tons of coffee before they can begin to function normally.
Global output:
Science supports the idea of visiting gym in the evening, however, it is important to listen to your body and decide for yourself whether you are a morning person or a night owl.
Study No. 2. University of Washington, USA
To determine the best time to get results from training, you need to know your.
In particular, if you are an endomorph - have a slow metabolism, then it is best to train in the first half of the day (before 12-00 ) so that the body uses energy from fat deposits. If you are an ectomorph (thin bone type) and have a fast metabolism, it is better to exercise in the evenings, when there is a sufficient amount of calories in the body to use them as fuel. For mesomorphs, exercise may be suitable both in the morning and in the evening. And here it all depends on how you feel during and after training. You may feel a powerful surge of energy in the morning or, on the contrary, be as lethargic as a tomato. Therefore, focus on your feelings.
How should you train if you want to lose fat and build muscle?
First of all, cardiovascular (cardio) and power training should not be carried out at the same time. They must be separated from each other by at least 6-8 hours. The reason is simple - in the process of training with weights, the body uses up all its energy reserves. When you follow up with a cardio session, your body begins to use muscles for fuel. (process of burning muscles).
If your work schedule allows you to train with iron only in the evening, then activities aimed at burning fat (for example,) should be carried out in the morning.
Study No. 3. Journal “Sports medicine”
Human life is governed by circadian rhythms (sleep-wake cycles). They regulate body temperature, blood pressure, metabolism and others. physiological functions. Circadian rhythms function 24 hours a day and can be shot down (reset) based on environmental signals. The time of day is one of these signals.
Although these rhythms are innate, a person can still change them based on his behavior. For example, getting up with an alarm clock or setting specific times to eat and exercise. The body's ability to maintain exercise intensity will adapt to your training time. Therefore, if you decide in the morning and then try to move the “training” to the evening, then most likely this process will proceed much more sluggishly. However, there is no need to worry, circadian rhythms are quite plastic and malleable, they only need about a month to adjust to a new way.
So, based on scientific research the following conclusions were drawn:
- The optimal time for physical activity (when a person has the highest body temperature) counts 4-5 evenings;
- strength indicators for 5% above about 12 day;
- anaerobic performance (running on long distances) n and 5% higher in the evening.
- endurance is higher in the afternoon. Aerobic endurance 4% higher in the afternoon;
- the likelihood of getting injured when working out in the gym in the afternoon is lower (by 20% ) than in the morning;
- physical activity can improve sleep quality (behind 2-3 hours before departure).
So, we’re done with the research, let’s move on to the practical aspects.
Best time to exercise: circadian rhythms
Now we will look at the entire dial and decide how best to be active during the day.
No. 1. 5 am “Salute to the sun!”
A person's body temperature is at its lowest in the morning (girls are generally “stubs”), therefore the most best view body movements will be a yoga class. It relaxes the joints and is perfect for this time of day with its gentle character. Morning yoga will facilitate all your subsequent workouts and create the desired body mood.
No. 2. 7 a.m. “Time for cardio”
Early cardiovascular activity will make your body more efficient throughout the day. When a person wakes up (and still doesn't eat anything) It has lower levels of blood sugar and glycogen in the liver and muscles - this creates an ideal environment for getting rid of fat. Some studies have shown that up to 300% more fat is burned in this state. Intense cardio sessions (during 35-40 minutes) raise the metabolic rate for several hours, helping to fight extra pounds throughout the day.
No. 3. 15:00 pm. Long outdoor running/endurance exercises
Go on a long trip (up to 60 minutes) leisurely jog after lunch. During it, your heart muscle will pump blood well, your body temperature will begin to rise and your joints will become more flexible.
No. 4. 16:30 pm. A ride on the bicycle
you will burn (more and faster) extra calories if you push the pedals. IN 16:40 Peak body temperature is observed in women; muscles are also most flexible during this period, and blood viscosity is the lowest.
No. 5. 17:00 pm. Working with weights
Body temperature reaches its peak by this time, and lifting weights during this period has a positive effect on increasing testosterone and decreasing cortisol. Moreover, in 5 in the evening the body switches to the evening cycle (includes “second wind”), and the person feels a powerful surge of strength.
No. 6. 19:00 pm. Swimming
If you want to get the most out of it, then the ideal time for it is between 6 And 8 evenings. The muscles are most flexible at this time, and reflexes are the fastest.
No. 7. 20:00 pm. Team games
After work and rest in 8 In the evenings, the most preferred type of activity is team sports: football, volleyball, dancing. They will perfectly develop your reaction, flexibility, speed, and will also charge you with positive energy for the rest of the day.
That's all, let's move on to the independent part.
The best time for training: we decide for ourselves
I would like to summarize all this chatter with specific recommendations that will help determine your best time for training. So, let's go.
No. 1. Best time = most convenient for you
We all depend on circumstances: work, study, family, holidays, drinking, partying.
Therefore, even if you know that the best time to study is 19:00 evenings, but you simply physically do not have time for this deadline, then there is no need to puff yourself up. Of course, after work you can immediately drive to the gym, grabbing something quick and dry on the way, but this is not good. It is necessary, at a minimum, 30 minutes after your main activity to rest, and eat at least 1 an hour before training.
Conclusion: don’t try by hook or by crook to get into the best training window, adjust the schedule to suit you.
No. 2. Best time = systematic
If you have made it a rule to go to the gym on the same days of the week and time (different from the usual), then your body will eventually get used to the regime and make it better for physical activity. It is much more effective to be consistent and disciplined than to waste time trying to find the right or wrong time of day to workout.
No. 3. Best time = rely on knowledge
Most people (approx. 70% ) are neither owls nor larks, i.e. they are indifferent in their circadian rhythms. And here, in determining the best time for training, you need to focus on the following scientific and practical data.
No. 4. Floating schedule is not a problem
Many people do not work like everyone else - weekdays with 9 before 18:00 . In this case, you need to have your own schedule for at least a week and enter training days into it. When you feel that you are not going to get to the gym today, then stop training at home or in the place where you are now. Also, you should not buy a subscription with fixed visiting days, pay one-time or go as a hare :). If you “job” at night, then test what time (before or after work) Your body responds better to physical activity.
Follow these tips, listen to yourself and you will easily determine the best time to train. Actually, that’s all there is left to “conclude.”
Afterword
Today we found out when is the best time to train in the gym, which means you have taken another step towards the body of your dreams. Thank you all for your attention, see you soon!
PS. So, you’re already ready to leave, but who’s going to write down the comments)? yum, always happy to answer!
P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points towards karma, guaranteed.
With respect and gratitude, Dmitry Protasov.
The question of the best time of day to exercise often causes heated debate between early larks and late night owls. Each group makes its own arguments, supported by information from various sources and its own personal experience. We want to add fuel to the fire and introduce you to the publication of Huffpost.com, which claims that you should still exercise in the morning.
Medical research recent years have different attitudes towards the idea of early physical activities. Some, such as a recent study by the journal Medicine & Science in Sports & Exercise says that morning exercises help cope with hunger and are more conducive to weight loss. Others argue that it is the evening circadian rhythms that are most favorable for sports. However, reducing this issue to pure physiology is not entirely correct, since there are a number of social and psychological factors that say that it is necessary to train in the morning.
Decreased appetite
The Brigham Young University study examined dozens of both normal and obese women. All of them experienced a decrease in food cravings on the day starting with the morning workout.
You are free for the rest of the day
The vast majority of us experience significant social activity in the evening. Visits to cafes, meetings with friends, visits to the theater or the theater, communication with loved ones and many other pleasant moments await us in the evenings. You won’t tell your beloved: “No, I won’t come today, I have to run!”:)
In the morning you'll really do it
If you schedule your workout for the morning, you are much more likely to actually complete it. During the day and evening there may be a million various reasons, excuses, problems that prevent you from doing what you planned.
Boosts your energy
When you exercise, physical effort helps deliver oxygen and nutrients to your muscles, organs, and other tissues. And this means that all your the cardiovascular system will work more efficiently, increase your energy and tone.
Great start for your brain
When a person quickly jumps up, chews a sandwich and rushes to work, his brain is still for a long time may be in a state of inhibition. They say about this “you raised it, you raised it, but you forgot to wake it up.” Starting your day with exercise gives your brain a powerful awakening boost, comparable to a good cup of coffee.
How do you feel about early sports? What arguments can you give against or in favor of them? Share your opinion in the comments.
What to do if early morning is the only time you can go to workout? Are there any restrictions?
1. Early morning workouts and nutrition
In the morning after sleep, the body has low glucose levels. Exercising with low glucose levels can lead to temporary hypoglycemia - reducing it even further. You may feel nausea, weakness, dizziness and lightheadedness.
In the morning, the secretion of cortisol, a catabolic hormone, also peaks.
Cortisol is a stress hormone that provides glucose to the nervous system, extracting it from body proteins and fats.
The cortisol antagonist is insulin. When insulin levels rise, cortisol decreases. That's why eat something before going to training - good idea. In addition, research shows that carbohydrates and proteins eaten immediately before a morning workout have a greater anabolic effect. It is slightly higher than eating before a daytime or evening workout, when amino acids, fats or glucose from previous meals are already in the blood.
Some people don't like to exercise on a full stomach. They feel heaviness and drowsiness, and it is more difficult to exercise. In fact, it takes very little to raise blood glucose . Lyle MacDonald gives the following figures:
- 0.3-0.4 grams of both protein and carbohydrates per kilogram of body weight. For a girl weighing 55 kg, this is 16-20 grams of both.
So you don't have to binge on breakfast before your workout if you don't want to. In this case, food in liquid form would be a good solution: it is absorbed faster and does not create a strong feeling of fullness and heaviness in the stomach. Milk, yogurt, protein powder or fruit may help. The stomach will not be full, but the body will receive everything it needs.
2. Early morning workouts and joints
Your joints are immobile while you sleep. At that time synovial fluid production decreases. This the fluid lubricates the joints to help them move freely. In addition, the body temperature is lower in the morning, and this also makes the muscles and ligaments more rigid. Therefore, a quality warm-up is very important.
3. Morning workouts and the spine
There are studies that most people show top scores during training 3 hours after waking up. During this time, you warm up in various everyday movements, your joints restore elasticity and mobility. But not everyone can afford it, so could be a problem. Dr. Stuart M. McGill writes about this in his book Ultimate Back Fitness and Performance.
When you sleep in a lying position, the compression (squeezing) load on the intervertebral discs decreases. This allows the discs to absorb more liquid and expand in volume. In the morning, the pressure inside the discs is 240% higher than before bedtime, and the likelihood of protrusions, hernias or damage to the ligaments increases at this time. If possible, you should avoid heavy deadlifts and Romanian thrusts and squats if you exercise less than an hour after waking up.
During the day, excess water comes out as a result of normal household load. The discs become more rigid in compression, but at the same time more flexible. The likelihood of them being damaged becomes less.
If you don't have the option to wait a couple of hours after getting up before exercising, here are some solutions. They reduce the risk of spinal injuries during morning exercise.
Hot shower or sauna
This is one of the passive warm-up methods - a way to warm up soft fabrics and make them more elastic.
Longer warm-up
The longer you warm up and stretch, the more excess fluid will be released from the discs before you begin strength training. Fast run early in the morning without preparing the body is also not recommended. The best option- walking on a path uphill, joint warm-up and dynamic warm-up for the mobility of the main joints. If you usually warm up for 10 minutes, double the time.
Do warm-up sets
Don't start straight away with heavy barbell exercises. Instead, do more long series warm-up approaches with light weights.
Do one-legged exercises
Give preference to exercises performed on one leg. Lunges, split squats, step-ups, single leg rows, etc. In them, the load on the lower back is less, and the activation of the target muscles is just as good.
Abdominal exercises - at the end of the workout
Flexion-extension of the spine is especially dangerous when the discs are oversaturated with water. Even safe exercise may cause harm under these conditions. Therefore, do all crunches at the end of your workout.
