The question of what time of day is best to train is a very debatable one. The choice of the optimal time for sports depends on many factors. When deciding on a training schedule, the following nuances should be taken into account:
- the standard daily routine of a potential athlete;
- the purpose of training;
- body type;
- health status.
Knowing how the human body functions during the day will also help you choose the perfect time for sports activities. If you trust science, then:
- human body temperature reaches optimal values for sports after 16 hours;
- muscle strength in the afternoon increases by 5 percent;
- stamina also increases by 4 percent after 12 noon;
- blood oxygen consumption in the evening is 5 percent higher than in the daytime;
- the risk of injury in the afternoon is less than in the morning.
Train at the same time
Every person has a business, personal and financial circumstances that influence the timing of exercise. When scheduling training, one must proceed from what time the working day begins and ends, what household chores cannot be shifted in time, and whether a gym membership is affordable for the desired hours. However, you can play sports on your own: at home or in the fresh air.
The best result is achieved if physical activity occurs regularly at the same time. Constantly changing the time of training reduces their effectiveness, as the human body prefers to function according to a schedule. Unexpected changes in the training regimen lead to the fact that metabolic processes do not have time to rebuild, and such physical activity will not bring tangible results.
"Larks" and "owls" train at different times
Before you start regular sports, you need to determine your chronotype.
"Larks" easily wake up in the morning, immediately get down to business actively, but in the evening they feel tired and sleepy. For such people, morning and afternoon hours are more suitable for training, evening training will only undermine their vitality.
"Owls" are heavy on the rise, if they have to get up early in the morning, then they look in accordance with the saying "pick up - lifted, but forgot to wake up." When the "larks" are actively solving urgent problems with might and main, the "owls" drink coffee by the liter and regret that the working day cannot be started at lunchtime. For sports activities, “owls” should prefer the evening hours.
In any case, before choosing the most suitable training time, you need to determine your chronotype, understand when the body can comfortably endure increased loads.
Lose weight or build muscle?
If an athlete is faced with the task of losing weight, then it is best to do it in the morning. By exercising before breakfast, a person burns 300 percent more fat than "on a full stomach." Before the first meal, blood sugar levels are lowest during the day, glycogen stores in the muscles and liver are at a minimum level. Therefore, the body is forced to draw energy from fat reserves. Physical activity before breakfast speeds up the daily metabolism, and the breakdown of fat all day is more active.
There are exceptions to this rule: in women during menopause and after, excess weight “leaves” faster with evening workouts.
Morning sports also strengthen the heart, reduce anxiety, and help overcome insomnia.
Need to increase strength and muscle size? In the evening, around 17:00, the body has the ideal ratio of cortisol and testosterone for strength training. Testosterone, which is responsible for muscle strength and endurance, is at its peak, and cortisol is reduced and does not allow the body to switch to resource-saving mode. In addition, cortisol is involved in the breakdown of muscle proteins and the accumulation of fat reserves. Reducing the amount of this hormone in the evenings protects against muscle loss. Muscles will be more “responsive” to lifting weights with lower cortisol levels.
The best time for swimming is from 18:00 to 20:00. The body at this time is very plastic, and the reflexes are as fast as possible.
Training regimen and metabolic type
There are three body types:
- ectomorphic (otherwise called asthenic, thin-boned);
- mesomorphic (normosthenic);
- endomorphic (broad-boned).
Studies conducted at the Department of Kinesiology at the University of Washington showed that ectomorphs, due to their accelerated metabolism, are recommended to train until 12 noon. Endomorphs, with their slow metabolism, will achieve the desired result faster if they train in the evening hours. Lucky mesomorphs can play sports at any convenient time.
The choice of time for training is very individual. It is important to remember that playing sports should bring joy and satisfaction, so you should not try to comply with absolutely all the requirements of scientists. It is much more important just to regularly give your business a charge of vivacity and health.