Best time for training: features and recommendations of professionals

Both in life and in sport there must be time for everything. The best time for training is the most effective in terms of achieving results. If you choose the wrong one, training does not help you achieve your desired goals. What is the best time for training? For losing weight? For weight gain? When is it better to go to the gym, and when to do aerobic exercise?

All this depends on the goals pursued. What does a person want: to maintain your body in a tonus, lose weight or, conversely, type? It is these goals that determine the best time for training.

Scientific research

Scientists from different countries constantly conduct all sorts of research related to identifying the most appropriate time for doing sports. And what did they come to?

American researchers said that the best time for training the body is determined by the type of its addition. People are divided into three main types: ectomorph, mesomorph, endomorph. If a person is of the third type, then he has a very slow metabolism and is more prone to a set of extra pounds. For this type of sport, morning time is most suitable. It's about 7 to 10 hours. At this time in the body very little glucose and glycogen, and he is forced to take energy, oxidizing fats.

When a person is an ectomorph, his metabolism is very fast and there is a predisposition to leanness. For this type, the best time for training is the evening, since the body has enough energy and strength. And they need him in training very much.

People belonging to the middle type of build are called mesomorphs. Their metabolism is normal. The inclination to fullness and leanness is absent. These people were most fortunate, because for them the best time for training can be any: morning, afternoon and evening. Everything depends only on the desire to do sports and well-being.

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

The experiment showed that in the evening, strength exercises were most effective. This is due to the contraction and operation of fast muscle fibers. They are most productive during an evening workout with weights, when the body temperature is somewhat higher. Another important reason that was found during this study is the level of testosterone and cortisol. The first is responsible for the growth of muscle mass. The second is for destruction.

In a calm state, testosterone levels are the highest in the morning. When training is in progress, then its level rises much more strongly after evening classes. Conclusion: if the goal is to build muscle, then it's better to train in the evening.

The best time for training, burning fat and contributing to weight loss, is the morning, as the level of cortisol is higher. But this is not so simple. This will be discussed in more detail below.

Training for early birds

When a person wakes up very early, for example hours at 5, feeling at the same time full of energy, then it is suitable for early training. Only need to take into account the lowered body temperature at this time. Bunches and joints in the morning are not very elastic, so the most active exercise is not the best option. Well, breathing exercises and yoga are a great choice. Energy is spent a little, and the body is charged with power for the whole day.

From 7 to 9 burn fat

It is these morning hours that are suitable for burning fat and cardio. The level of cortisol at this time is high, glycogen is small, and the body takes energy from fat tissue. It is best to do morning workout for no more than 40 minutes with medium intensity. If a person does not have problems with pressure and heart, you can increase the tempo and shorten the time by half. You need to focus on your well-being, since not everyone will be able to do it in the morning.

Aerobic classes - from 15 to 16 hours

At this time, the body temperature begins to increase actively and at half past four it already reaches its peak. For these hours, active types of fitness are excellent, which include cycling, aerobics, dancing and running. They will have a beneficial effect on the fat burning process, and also help strengthen the respiratory and cardiovascular system.

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

This is the most suitable time for training with heavy weights. In these hours you need to go to the gym or engage in interval and high-intensity training. They require very high endurance. In the evening, the body temperature is higher, as is the level of the testosterone hormone. All these factors have a positive effect on strength. This increases the productivity in training.

Training after 19 hours

At this time, the body temperature begins to drop, and the body suits such types of training as bodyflex, yoga, tai chi, stretching. They have a soothing and health-improving effect, contribute to the formation of a correct and beautiful posture, to strengthen deep muscular layers, to develop endurance and flexibility, and also have a positive effect on the psyche.

Conclusion

Given all of the above, we can say that the best time for training depends on the individual characteristics of the human body, as well as its goals. For losing weight the best are the morning hours, and for pumping muscles - evening. Only 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 even during sports, it is important to monitor food and sleep, since the result will appear only if the correct approach to all three components. If at least one of the factors is left without attention, then, even choosing the best time of the day for training, you can long to torture yourself with exercises, but to remain overweight or, conversely, underweight.