The effectiveness of training depends on many factors, including the duration of the training. How to choose the most suitable time for training?
Find out from the resource.
When is the best time to exercise?
First, in today’s busy world, with so little time to do anything, taking a few hours to exercise is a great success. And if you have the opportunity to choose a place for exercise, you are in luck. Of course, the effectiveness of exercise depends on the duration of your choice to exercise. Find out the best time to exercise and why.
Exercise and circadian rhythm
A major factor influencing the effectiveness of exercise is the circadian rhythm of the body. Circadian rhythms, or biorhythms, are internal body clocks that are linked to the cycles of day and night and regulate things like sleep and wake cycles, hormone production, and even body temperature.
Based on circadian rhythms, people are divided into two groups: “owls” and “larks”. If you fall into the first category and are most active in the evening, plan your strength training at that time. If you are a person who likes to wake up early and have a lot of energy in the morning, morning exercise may be the best solution for you.
However, it is worth remembering that taking into account the circadian rhythm is not a panacea: getting rid of extra pounds is possible only with proper nutrition and a healthy lifestyle. Exercise alone does not always help to lose weight, although it can improve health and appearance. The most important rule for effective exercise is consistency: try to exercise at least 3 times a week for at least 45 minutes each time.
When is the best time to exercise?
According to scientific studies, the effectiveness of exercise is influenced by daily changes in body temperature: when the body temperature is high, exercise is most effective, but when the body temperature is too low, it is difficult to train and exercise at full strength. This usually occurs at least 1-3 hours before waking up, with the peak occurring in the evening, around 6 pm. This is when you should build your training to improve endurance, strength and flexibility. Aerobics, tennis, dancing—any activity that requires a lot of energy and concentration is done because the body is ready for work. At night, the body temperature is higher, metabolism increases, and muscles become stronger. Therefore, exercise is the most effective and reduces the risk of stress or injury.
Features of morning exercise
People who like to wake up early do not want to be gloomy because morning is the worst time to exercise. According to the biological clock, from 7 to 9 in the morning, the body temperature is low, breathing is a bit difficult, and the muscles and tendons are not in good condition, so you should not be concerned with very intense exercises, such as yoga. , stretching or walking, which are organic.
A one-hour yoga class in the morning can increase your energy levels throughout the day, but it is more suitable for “read” people, that is, those who have been working out for a long time. Doctors recommend choosing the evening, when the body is more relaxed. In general, you need to practice at least an hour a day to achieve visible results. If for some reason this is not possible, it is better to do sports 3 times a week: it is better to train 3 times for 30 minutes than 1.5 hours at a time (remember the norm).
Later in the morning (from 10 to 12 o’clock) can be used for more complex sports that require concentration and concentration, but still not high-intensity sports – such as karate, taekwondo, martial arts. Start in the morning, preferably with walking, jogging or cycling: these exercises will help to tone the body and give you strength and vitality throughout the day. Morning is also a good time to do fat burning and weight loss exercises.
Features of night sports
Evening exercises should be relaxing. Yoga, meditation or breathing exercises are all good: they will help you sleep better.
After eight o’clock in the evening, it is better to continue with “morning” exercises, because the metabolism slows down, and the body’s metabolism begins to adjust to the upcoming rest. Meditation and breathing exercises, Tai Chi, Qi Gong, yoga – you are ready for a good night’s sleep. daytime exercise
If you don’t have time to exercise in the morning and are too tired in the evening to do anything other than binge-watch your favorite TV series, try to find time to exercise during the day. If your workplace allows it, it’s better to take exercise breaks in the evening. As we know, at night, the body’s temperature rises, metabolism increases, and this is a good time to do activities that increase muscle mass.
However, there is no definite answer to the question of the best time to exercise—it’s all individual, depending on your daily routine and, as mentioned, your biological rhythms. The best time to exercise is when there are no people or things to distract you. So if you have the desire and the opportunity, you can do it with training – the right conditioning and the right diet can work wonders!
