When is the best time to exercise to lose weight? The ideal time to train What is the best time to lift weights?

As in life, so in sports, everything should have its time. The best time to train is the most effective in terms of achieving results. If you choose the wrong one, then training will not help you achieve your desired goals. What's the best time to gain weight? When is it better to go to the gym, and when to work out?

All this depends on the goals being pursued. What does a person want: to keep 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 to play sports. And what did they come to?

American researchers stated that the best time to train the body is determined by its body type. People are divided into three main types: If a person belongs to the third type, then he has a very slow metabolism and is more susceptible to gaining extra pounds. For this type of person, the best time to exercise is in the morning. This is from approximately 7 to 10 o'clock. 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 in the evening, as the body has enough energy and strength. And he really needs them during training.

People with an average body type are called mesomorphs. Their metabolism is normal. There is no tendency to be overweight or thin. These people are the luckiest, since for them the best time to workout can be any: morning, afternoon and evening. Everything depends only on desire and well-being.

Other scientists from the city of Williamsburg carried out a series of experiments, dividing the day into four periods: 8, 12, 16, 20 hours. At certain times, several participants performed exercises with heavy weights. It should be noted that these people had not previously engaged in sports.

The experiment showed that they were most effective in the evening. This is due to the contraction and work of fast muscle fibers. They are most productive during evening weight training, when body temperature is slightly higher. Another important reason that was identified during this study was testosterone and cortisol levels. The first is responsible for the growth of muscle mass. The second is for destruction.

At rest, testosterone levels are highest in the first half of the day. When training is underway, its level increases significantly more precisely after evening classes. Conclusion: if the goal is to build muscle mass, then it is better to train in the evening.

The best time to exercise to burn fat and promote weight loss is in the morning, as cortisol levels are higher. But it's not that simple. This will be discussed in more detail below.

Early Bird Workout

When a person wakes up very early, for example at 5 o’clock, and feels full of energy, then early training is suitable for him. You just need to take into account the lower body temperature at this time. Ligaments and joints are not very elastic in the morning, so the most active exercises are not the best option. Well, breathing exercises and yoga are excellent choices. Little energy is expended, and the body is charged with strength for the whole day.

From 7 to 9 we burn fat

It is these morning hours that are suitable for burning fat and cardio training. Cortisol levels are high at this time, glycogen is low, and the body takes energy from adipose tissue. It is best to spend no more than 40 minutes at moderate intensity. If a person does not have problems with blood pressure and heart, you can increase the pace and cut the time in half. You need to focus on how you feel, since not everyone can exercise in the morning.

Aerobic exercises - from 15 to 16 hours

At this time, body temperature begins to actively rise and by half past five it reaches its peak. This watch is perfect for active types of fitness, which include cycling, aerobics, dancing and running. They will have a beneficial effect on the fat burning process, and will also help strengthen the respiratory and cardiovascular systems.

High-intensity and strength training - from 17 to 18 hours

This is the best time to train with heavy weights. During these hours you need to go to the gym or do interval and high-intensity training. They require a lot of endurance. 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 during training.

Training after 19:00

At this time, body temperature begins to decrease, and bodyflex, yoga, tai chi, and stretching are suitable for the body. They have a calming and healing effect, promote the formation of correct and beautiful posture, strengthen deep muscle layers, develop endurance and flexibility, and also have a positive effect on the psyche.

Conclusion

Considering all of the above, we can say that the best time for training depends on the individual characteristics of the person’s body, as well as his goals. The morning hours are the best for losing weight, and the evening hours for pumping up muscles. Just before you start training, you need to visit a doctor to find out more about your body and make sure that there are no contraindications. And while playing sports, it is important to monitor nutrition and sleep, since 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 if you choose the best time of the day for training, you can torture yourself with exercises for a long time, but still end up with excess or, conversely, insufficient weight.

Bodybuilding is one of the most popular sports today. The fitness industry is captivating more and more people every year. More and more people are beginning to understand that playing sports is not only a tool for getting a beautiful body, but also the key to successful health. Most athletes who are just starting to engage in strength training have many questions about proper training, diet, adherence to a regimen, etc. In this article we will look at one of the important issues, we will talk about training time in bodybuilding - what time of day is best to train, how long should training last, how much time to spend on training per week.
According to statistics, more than 60% of athletes train in the evening. This is due to the fact that most gym goers have work, and therefore there is simply no way to train in the morning or afternoon. There are also athletes who come to the gym earlier in order to train alone and not have to wait in line for the necessary equipment. But when is the best time to exercise, scientifically speaking? Having studied this issue, American scientists came to the following conclusions:
The optimal time for strength training is from 4 to 6 pm;

An athlete’s strength indicators after 12 noon increase by an average of 3-5%, the same applies to endurance;

The likelihood of injury in the evening is 15-20% lower than in the morning;

Evening exercise 2-4 hours before falling asleep improves sleep quality.

Despite the fact that scientific research is beneficial for evening workouts, we are all individuals and it is best to select a training schedule that suits your body. Surely you have heard that people are usually divided into 2 types - larks and owls. The first go to bed early and get up very early, while others, on the contrary, tend to stay awake until late at night, and then get enough sleep until lunch. So, morning workouts may be suitable for larks, but it is best for owls to exercise only in the evening.
Even if you decide to exercise only at a certain time, you still need to listen to yourself before each workout. If you feel tired, lethargic, or lack of strength, then you shouldn’t go to training - it will be of little use and the likelihood of injury increases. Also, when choosing a time to train in bodybuilding, take into account all your affairs - you should have the opportunity to eat an hour and a half before class, and also rest for an hour after training. Going to the gym immediately after a hard day at work, and even on an empty stomach, is stupid, it will only do harm.
As for the optimal duration of training, in bodybuilding athletes are advised to exercise for about 1 hour. Modern experts have found that if you train for too long (2 hours), the level of catabolic hormones that destroy muscles increases greatly.
As for the amount of training, each case also needs to be considered individually. It all depends on your regimen, nutritional status, age, and level of training. If we are talking about amateur bodybuilding, then two or three hour sessions per week are quite enough. Some amateurs exercise 4-5 times a week, but with poor nutrition and too intense exercise, this will certainly lead to.
What time of day is best to train for bodybuilding?

What time of day is best to exercise? The answer to this question depends on a large number of factors, including your habits, daily routine, work schedule and much more. However, there are a few general things to consider when planning your workouts.

Morning

If you work a standard 8-hour day in an office, then to exercise in the morning you will most likely have to train yourself to get up earlier. And this means that you will need to gather all your will into a fist in order to get out of bed at first, and not set the alarm clock an hour later under the pretext of “I’ll work out in the evening.”
On the other hand, by training in the morning, you can be sure that no work or family matters that accumulate during the day will interfere with the training, unlike the case when it is planned for the evening.
In addition, I have repeatedly come across advice that in order to get the best sleep, you should cancel any physical activity several hours before going to bed. Conversely, in order to better dispel sleep in the morning, exercise and training are well suited.

Day

Working out during the day is a great way to give your brain a break in the middle of the workday. As has been mentioned more than once, for productive work the brain sometimes needs to be distracted, and sports are the best fit for this.
On the other hand, if your training takes place in the fresh air, and outside it is a normal continental summer with its +30 degrees Celsius, then such training can be not only uncomfortable, but also harmful to health.
On the third hand, if your fitness level and health allow it, then training in the heat can take your endurance to a new level. But they should still be undertaken very carefully, after consulting with a doctor or trainer.

Evening

Training in the evening - to unload the brain after a hard day of work!
...only now, the working day may drag on, and there will be no time or energy left for training. And you also want to go to the cinema or theater, or just hang out with friends or family.
A lot of people train in the evening, so most gyms and sports grounds are packed to capacity. Not only is there nothing to breathe, but there are also queues forming for the simulator.

As a result, I chose morning workouts for myself as the main ones, and occasionally, to “reboot”, I run in the evenings. When do you prefer to train? And why?

It has long been known that The functioning of the human body directly depends on the time of day– during some hours it works as productively as possible (at this time you can carry out the best workouts for losing weight and gaining muscle mass), while at others it almost completely turns off (this is not fitness time, but sleep and rest time).

Having a good understanding of this topic, you can plan your day wisely and choose the most optimal time for sports. With this approach, you will only conduct truly effective training.

What time can you do the most effective workouts: morning

5-00 - The kidneys stop excreting urine. Waking up at this time, a person feels energetic all day, and can conduct effective strength training for weight loss (this rule applies to both girls and men)
6-00 - pressure rises, heart starts beating 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 begins to work better, sensitivity to pain decreases

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

17-00 - the body’s performance increases, endurance increases significantly. Great time for fitness and heavy strength training
18-00 - the functioning of the nervous system slows down, the pain sensitivity threshold increases
19-00 - blood pressure rises, irritability and short temper appear. At this time, not the best (in terms of effectiveness) workouts come out.
20-00 - maximum daily body weight is observed, reaction improves
21-00 - the ability to remember information improves, the functioning of the nervous system returns to normal. This time is more suitable for learning than for fitness.

Late evening is the best time for training aimed at relaxing the body. The best training program for the evening is yoga, stretching, breathing exercises

Choosing a time for fitness: night

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

23-00 - the body is actively preparing for sleep. At this time, it will not be possible to conduct 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 - sensitivity to pain increases significantly. Shallow sleep
2-00 - internal organs slow down
3-00 - the body rests, pulse and breathing slow down
4-00 – hearing becomes more acute, blood pressure drops very much.
Night is not the time for sports.An effective workout program for weight loss should be done during the day or evening.

But don’t focus on the time of day – this is just an additional advantage that allows you to conduct more effective training. If you cannot pay attention to training at the specified time, then play sports in any free minute.The most important thing in any training is regularity.. Train correctly, don't miss classes, and you will succeed. The doctor promises!

There are still heated debates among professional athletes about what time of day is most suitable for training and sports. It would seem that there is no point in arguing here. Professional athletes train from 8 a.m. to 5 p.m., that is, a full working day, with a lunch break, of course. And there is nothing to be surprised about here, because sport is not only their hobby, it is their job.

But we are not interested in big sports, because we are only amateurs, and our time is limited - work, household chores, children, shopping, etc. and so on. But with all this, we really want our training to be as effective as possible. And each of us has our own specific goal: some desperately want to lose weight, some to gain weight, and some to build muscle. And there are those who want it all together.

Where is the truth?

Of course, the training itself is already good, no matter what time of day it is carried out. This is better than not having it at all. However, some more or less experienced in this matter shake their heads disapprovingly when they see a person running early in the morning, while others twist their finger at their temple in the wake of the person who came to work out at the gym at 9 p.m. So which one is right? Let's figure it out.

First, you need to decide on the type of training. That is, aerobic or strength training is expected. Many scientists, based on research, argue that depending on what result the training is aimed at, you need to choose the right time of day for it, since at different times the body reacts differently to certain influences.

Best time for aerobic training

The most suitable time for aerobic exercise is considered to be morning. Scientists say that the morning hours are the most favorable for this type of training because the human body expends the greatest amount of energy and calories, mainly its own fat. The argument for this is the fact that in the morning the human body experiences the strongest calorie deficit, of course, provided that it trains on an empty stomach. And this is the main condition for aerobic training. If he has eaten before, the body uses fast and easy-to-use carbohydrates as energy, rather than fat cells. In this case, the loss of adipose tissue will be minimal, and this will take into account the fact that the training will last for a long time, more than 1 hour. In the morning, I’ll tell you, not everyone will decide to do such a workout. To be on time for work, you will need to get up before dawn.

However, if you follow all the prescribed rules and train on an empty stomach, then you are guaranteed a fat-burning workout. True, you should not start training intensively. Your body has not yet fully awakened and your muscles are not warmed up, so you risk getting injured. It is necessary to increase the intensity gradually, and also gradually reduce it towards the end of the workout. The optimal training duration will be from 30 to 60 minutes.

Best time for strength training

Strength training aims to increase strength and endurance, as well as develop muscles. This means that strength training should be done when a person's energy levels are highest. The human body, its muscles, joints and skeleton are subject to tremendous stress. Needless to say, morning is not quite the right time of day for this. Try clenching your fist as hard as you can this morning? And you won't succeed. Scientists say that even our body temperature in the morning is 2-3 tenths of a degree lower than in the evening. You can easily check this and see for yourself. And if you are not new to this matter, then you know how dangerous it is to start training on unwarmed muscles. That's why we do a 10-minute warm-up before training.

This is on the one hand. On the other hand, the evening, that is, late evening - after 21 o'clock, is also not the best time for training. This is due to the fact that the body has its own biological rhythm and by this time it naturally slows down, and all metabolic processes of the body slow down. By evening we have no strength left. Even sick people always feel worse in the evening. And even if you found the strength to study at such a late time. After training, you should definitely eat, more than once. Because it is after training that intensive restoration of muscle mass occurs. This means that you will go to bed no earlier than 24 hours. And if we assume that you get up at 6 in the morning, then there can be no question of full recovery.

Therefore, scientists have determined the optimal time for strength training, when the body is most capable of powerful loads. This time period is from 15 to 18 hours. By exercising during this period, you will be able to give your best and conduct the most effective training.

Advantages and disadvantages of morning workouts

Pros:

Increased Metabolism Level
Decreased appetite, which promotes weight loss
Burning fat reserves after 7-8 hours of fasting (sleep)
A boost of energy for the whole day
Frees up time for the rest of the day
In the morning, extraneous plans will not be able to cancel your workout
Gyms are practically empty at this time of day, exercise equipment is free

Minuses:

The body experiences an energy deficiency
Body temperature is reduced
Muscles are not warmed up, there is a risk of injury
Effective strength training is impossible
Due to prolonged fasting, loss of muscle mass is possible
Many gyms only open at 10am.

Advantages and disadvantages of evening workouts

Pros:

The body has maximum energy reserves
Strength indicators are much higher than in the morning
The time after training is optimal for rest and recovery
Cardio training after such exercises gives a good fat-burning effect.
Muscles and joints are warmed up and ready to perform their immediate functions, the risk of injury is minimal

Minuses:

Gyms are crowded at this time of day.
Intense evening workout can lead to insomnia
Metabolic processes slow down in the evening
There is little time left to eat after training

Optimal choice

Of course, besides the fact that morning and evening workouts have their pros and cons, we cannot be guided only by this acquired knowledge when choosing the optimal time for our own workout. Here, a number of other factors that influence our choice come to the fore. These include family circumstances and work, the material component and our own daily routine.

For some it is easier to wake up in the morning and do everything they are capable of, but for others it is very difficult to wake up an hour before work, and at the same time subject their body to such incredible stress. It depends on what your own biological rhythm is.

If you wake up early in the morning in a cheerful state, then, undoubtedly, morning training will benefit you.

If you go to bed late and cannot close your eyes until nightfall, and in the morning you cannot be woken up by a cannon shot, then your choice is in favor of evening training.

However, it is very important to choose the time for training, not only guided by external circumstances (work, household and family chores), but also by your own feelings. If it is most convenient for you to exercise in the morning, but it has a negative impact on your well-being, then you should give up this time of day. If, on the contrary, evening time adversely affects your health, quality of sleep and recovery, then you need to give up evening workouts.

In general, the choice of time of day for the most effective training is individual for everyone, but the best regime is the following:

Morning (6-7 hours): 10-15 minutes of cardio or regular morning warm-up
Evening (3-6 p.m.): 40-60 minutes strength training
Evening (18-19 hours): 15-20 minutes cardio workout

Important!!! No matter what time of day you train, you need to remember about a balanced and nutritious diet and long-term recovery. This will help your body meet your needs at any time of the day.

Well, if you still haven’t started playing sports, then shame on you! Start today or tomorrow morning with this video, and then get involved.