The best time of the day for training does not exist, but there is a time of day when it is better to play sports in order to lose weight as quickly and efficiently as possible.
Everyone knows that it is necessary to regularly find the opportunity to perform physical exertion, but sometimes it is difficult to fit the sport into an already established daily regimen. Many people have to go to work, and have to do before or after it. Therefore, you should calculate the training time so that it does not interfere with a person's sleep or work.
In this article we will figure out what time of day it is better to play sports in order to lose weight or maintain good health. And we will consider options for what the optimal time for visits to the gym or going for a run for different types of people can be.
When is the best practice to get the best results?
“I don’t have time,” is the main excuse that people come up with, who were asked why they did not play sports.
Tony Schwartz’s book, The Power of Full Engagement, says that what matters is not the timing of the exercises, but our energy distribution. If people watched their energy level and their life gave them positive energy, they would be able to do more in a day.
One of the sources of such positive energy in our lives is sports.
Sports exercises give us energy, increase our activity. We will notice the effects of yesterday’s training, even if we work in the office today.
The fruits of the workout appear immediately after its completion. It becomes easier for a person to concentrate on work, he is more attentive and cheerful. Compared to the person who avoids the gym, the athlete has a better mood, he is more creative and sociable.
For those who intend to start training, we will offer you to study the pros and cons of training at different times of the day, so that it is easier for them to find the time that suits their lifestyle and schedule.
To understand why time of day affects your workout, you should consider how our body works during the day. Our biological clock regulates sleep, meals, blood pressure and body temperature. This rhythm can be significant in sports, and in many other areas of our lives.
Is morning exercise better?
Just say that in the morning it turns out to do more often and more stable - no one bothers you, there are no affairs yet, and the rest of the day you can leave for something else. An early bird gets a worm, right? But this theory does not always work, so the best time to play sports is what works best for you personally.
A study of the relationship between exercise time and type of exercise proved that athletes choose the exercises that best fit their regime. So, people who train in the morning chose sports such as cycling or running, because they are easier to perform in the morning.
If you are considering breaking up your work day and doing lunch time, be careful. It is noticed that only 26 percent of the participants come to classes during lunch. At the same time, 70 percent of those who train after work arrived at the trainer on time.
Many people just want to do all the exercises in the morning and finish it all day. If you think so, then read on to see the other benefits of a morning workout.
Pros of morning workout
Perhaps morning is the best time to train in the gym for a number of reasons:
- The rest of the day is free
Doing physical exercises in many people is a pleasant part of the day, but it takes a lot of time to practice, because often they are performed first. But if you were able to do the workout in the morning, then the rest of the day is yours. Therefore, so many people prefer to play sports in the morning.
Another reason for morning exercises is a reluctance to feel remorse. You know that training is important and must be completed. Otherwise, you will be haunted by a sense of unfulfilled duty all day. The longer you put off the sport, the stronger your guilt.
Many are familiar with the feeling of freedom that appears after a workout. It is for this reason that the author of this article is in a hurry to deal with it as soon as possible.
- In the morning there are fewer people in the gym and more free equipment.
This is the most enjoyable aspect of training in the morning - you don’t have to compete to get hold of a simulator or a projectile.
It is noticed that only elderly people get up early in the morning. The rest prefer to sleep longer. Therefore, you will notice that in the morning the gym will be almost empty. Then you do not have to stand in line at the gym or share the floor with other athletes.
The gym will be jammed at 9 o’clock, so it’s better to train at 8. In addition, the gym will be in order, all the shells will be in place, and it will be easier for you to find the right one. Bench for the bench, most likely, will not be occupied.
- You will have more energy after training.
After you reach the gym early in the morning, you will fly out of it with a high level of energy. Not only will you be alert - you will actually have more strength. Training in this sense works even better than coffee.
After fitness, you will notice improved attention and creativity, which will allow you to do more in a day and finish your routine earlier.
- You will become more collected
Those who value the regime will definitely notice more benefits from training. And people who get up early in the morning are often more responsible than those who put off for the evening.
This is because when the day begins, a person has unexpected changes in the schedule: unplanned meetings that can push the workout out for the evening, or even completely cut it out of your routine, and family matters. If you want to train daily, you need to do it in the morning - then it is more difficult for you to interfere.
Cons morning workout
- In the morning you are a zombie
For many, it’s hard to get out of a comfortable bed in the morning, not to mention the road to the gym and the training itself. In the morning, such people are irritable, silent, and simply unhappy. Therefore, you should sleep enough and go to bed earlier.
In order not to become a zombie, sleep 7-8 hours a day.
- Get ready in the evening
Your training may be held in the morning, but you need to prepare for it in advance in the evening. Anyone who likes to do things at the last minute and has poor plans will not be able to get to the gym on time.
So that you do not have inconsistencies in the morning, put everything in the backpack in the evening. For a good morning, lie down early to get a good night's sleep.
How to make awakening more enjoyable
First, you should make a solemn promise that you will surely keep. You should not decide whether you go to the training in the morning or not.
Make up your mind and steadfastly direct all your efforts to fulfill this promise.
When you have such a good habit, you can do the workout, even if the conditions are not in your favor. Even if you could not get together or lay down late in the morning and become a listless zombie. Just keep up the good workout until training becomes an integral part of your life.
In the end, the body will respond to your lifestyle and will automatically wake you up at the right time.
You can just ask yourself the question - what will make the training easier for you?
Can you put on sportswear the previous evening to make it easier to dress in the morning? Can you make breakfast in the evening? Or set an alarm on the other side of the room so you have to get up?
Find all the little things to make the climb easier and more enjoyable.
Workout before breakfast
Exercising on an empty stomach has physiological differences from exercising after meals. In the morning before breakfast, our body is ready to use fat as an energy source, so when you exercise on an empty stomach, you will burn more fat.
Burning fat during exercise can have metabolic benefits, but will it really benefit? No, it won’t. Researchers divided the subjects into two groups - one trained before breakfast, and the other after. And although all participants lost weight, the results of the two groups were no different.
The dependence of appetite and food intake on exercise time was also investigated. Those who exercised in the morning ate less during the day, thereby consuming less food per day. This allowed them to lose a kilogram more than the members of the evening group.
But some researchers have noticed that a person is able to work more efficiently in the evening. Thus, we spend more energy, which allows us to burn more fat than if we trained in the morning.
Workout in the afternoon or evening
So what about the evening? Is evening a good time to do fitness?
Pros of evening classes
- Your body is in the best condition.
When you exercise in the afternoon or evening, you do not have to warm up, because your temperature is already at its peak. She rises during the day.
Fever makes joints more flexible, increases overall muscle strength and improves endurance.
In the afternoon and evening, a combination of low blood pressure and a slow heart rate develops. Due to this, the reaction time is accelerated, the training result is improved and the likelihood of injury is reduced.
At the same time, it was noticed that by evening the maximum content of testosterone in the blood was observed, which is useful for strength exercises.
- Easier to find a coach or partner
If you need a trainer or partner to help you with the exercises, then in the afternoon it will be easier to find. Also, you can always come to him on time, because in the morning you can not get enough sleep or find another reason not to come.
- You have more options for classes and group classes.
If you prefer the exercises performed by classes in the hall (for example, yoga), then you will find more options for yourself in the afternoon or evening. In addition, your favorite coach can hold two or more classes per day, so that day or evening you will have more chances to get to his lesson.
- Workout relieves stress after a long day
One of the best reasons to train in the afternoon is the reassurance and freedom that exercises give you after a hard day. This is especially true for those who are waiting for stress at work and long hours of routine. This hour you spend in the gym is entirely dedicated to your release from stress. You can free your mind while taking care of your health.
- You can forget about regularity
Postponing workouts for the evening means you can skip the workout due to unexpected random events. You can also get tired a day, your day can bring a lot of stress or you will have to stay at work longer than planned. All this may be an occasion to completely cancel the workout.
Training in the evening or afternoon becomes all the more difficult if you need to plan the next day. After a long day, I want to relax and unwind, and not go to the gym.
- Expect the gym to be full
If you go to the gym after work, expect that there will be many other athletes who have also finished work and also decided to go in for sports. There will be lines, and shells will be snapped up.
- Will have to prepare
If you train after work, you will have to follow meals. Prepare extra snacks so you don't get hungry while doing the exercises.
It also means that you will carry a backpack with sportswear, food containers and other necessities.
Exercise and sleep
Training raises the temperature of the body and makes the person more alert, which turns out to be completely opposite to the opinion of many who believe that it helps to get tired and fall asleep.
Nevertheless, more and more people believe that you can still train before going to bed.
Swedish researchers found that a workout one and a half hours before bedtime can help a person fall asleep faster, wake up less often at night, and sleep better.
Scientists also argue that some athletes do not sleep enough to wake up earlier for a morning workout. It is not right. If you are going to get up at 5 in the morning to go to the gym, then lie down early. Sleep is no less necessary than the training itself.
What is the best time to exercise to lose weight?
If you want to lose weight, become more athletic or simply improve your health, but don’t know when it’s best to do weight loss sports, then this information is for you.
We all know that you need to exercise regularly. Therefore, you need to find the time for training - first, you need to learn how to create a schedule for the day wisely.
For many people, morning will be a good time, and some will be able to squeeze the workout only in the evening. And both options have their pros and cons, as we wrote above.
But is there really a “best” weight loss workout time?
About weight loss
Reducing or gaining weight is completely dependent on energy balance. Regardless of the intensity of your workouts, if you consume more calories than you burn, you will gain weight .
But achieve a calorie deficit - burn more per day than you ate - and you will provoke various hormonal and enzymatic reactions that will cause fat to break down, turning into fuel.
And so you burn excess fat.
How to burn more calories
Your body burns energy in four ways:
- Primary functions - they are also called basic metabolism. The body expends this energy simply for survival: heartbeat, respiration, brain function and support for the life of muscle cells.
- Physical activity without exercise is all daily movement that is not considered a sport. Walking and working on a computer also require energy.
- Exercises - all exercises performed require energy consumption.
- Digestion of food - a small amount of energy is spent on the digestion of the food you eat.
So, if you add up all these amounts and you get more calories than you ate, then you will spend a certain amount of calories in the form of fat from the fat depot (cells).
It is very clear that you can directly affect only two factors - physical activity and sport.
Your body is constantly working and adapting
Although many people believe that the human body is a static machine that works without deviations, in fact, it works dynamically. The body constantly adapts to its environment, using numerous built-in mechanisms for this. An example is your daily rhythm, which adapts to your regime.
Daily rhythm changes many parameters of your body:
- Sleep cycle - your body knows when to wake up and when to fall asleep.
- Hormone levels - testosterone, growth hormone, cortisol and melatonin are released at different times of the day.
- Body temperature - it is lower in the morning and higher in the evening.
Some studies suggest that metabolism also accelerates and slows down during the day. But does this mean that at different times of the day you burn different amounts of fat?
Important notes: To reduce body fat, you must create a calorie deficit and maintain it for a long time.
Your body has a built-in clock that controls the body's response to various stimuli.
So, when is it better to train fat burning?
Let's be honest. For many busy people, training at any time of the day can be a challenge. At work, a person spends a lot of time, but when he returns home, his family and other things await him. It becomes almost impossible to go to the gym.Some people think that exercising in the morning is better.
This is argued by the fact that in the morning fat burning is more easily activated.
But there is no strong evidence that it is easier to burn fat in the morning. This was studied only twice, and the results were laid out in magazines of dubious quality.
But those who say it’s better to train in the morning also indicate that you have lower glycogen levels in the morning, especially if you haven’t eaten for a while. Since glycogen is small, the body will turn to fat as a source of energy.
But in clinical trials, it was proven that training on an empty stomach is ineffective as a fat burning mechanism.
But those who train in the evening have another problem - it can be difficult for them to fall asleep. The levels of epinephrine in their blood are higher, so you can’t relax for sleep. A good sleep is important for weight loss, so workout in the evening is not such a good strategy.
Thus, morning training has one advantage - it does not prevent you from falling asleep.But training in the evening can be a more efficient investment of energy.
A study published in a sports nutrition magazine says that it can be harder for people to lose weight, even with exercise. This is due to the compensation effect.
When you exercise, your body consumes energy, but believes that you need to make up for losses. The hunger signal is intensifying, forcing a person to eat more.
Neil King, the author of this study, said that it was a strong voice in favor of evening training , because in theory, the impulse to eat will be less. Thus, in order to lose weight, you need to train in the evening.
"A person exercising in the afternoon or evening will go to bed earlier or will rest in the evening."
Thus, an evening workout helps burn fat, but not directly, but by weakening your appetite and lowering your overall food intake.
And if you go to bed earlier, you will allow the body to relax, recover and build muscle, thereby losing weight and fat. But only if you do not "reward" yourself with high-calorie food after the end of the workout.
Conclusion: Does exercise time matter?
We can say that there is no exact answer to the question at what time of day it is better to play sports for weight loss, because each person has his own. You always need to choose a mode in which nothing will distract from the exercise, so that the training takes place with maximum efficiency. It is also important to maintain energy balance so that calorie consumption per day exceeds their consumption.
The important thing is that you were able to get out of the couch, put on a training uniform and sports shoes and go to the gym. This is enough.
And although the body has its own biorhythms, the time of the training itself does not play a role. There is no scientific evidence that training in the morning or evening is better.
Exercise when you feel better
You must decide at what time of day it is better for you to train. If you find it easier to do in the morning, then do so. If you are an owl and it seems to you that you are stronger in the evening, then train in the evening.
The optimal time for physical activity for each person has their own, it all depends on your personal characteristics.
By the end of the day, if you have completed the workout in a quality manner, the timing does not matter. Your body will adapt to any time if you regularly perform exercises. The most important thing is to find the time that suits you and fits into your regime, then you can lose weight.
Regularity here is the most important aspect to burn fat and the body is in good shape, because your results depend on the regularity of loads. The path to victory is not so difficult - train every day, all year, and by the end of the year you will become stronger, and your figure will be better.
It’s hard not to change your schedule when you have so many things to do, work and family. There may also appear unexpected, unplanned changes in your day, which also affect your visit to the gym. To get the most out of sports, you don’t have to do it at a certain time of the day - just do it.
It is also known that if you were able to organically fit a workout into your regimen, it will be easier for you to conduct it, be it in the evening or in the morning. Consistency will allow your body to adapt to training, and it will become a good habit.