The right time for physical activity allows you to achieve the best results. If it is inappropriate, the effectiveness of the training is either sharply reduced or practically nil. To determine the best time to go to the gym or run, you need to focus on your goal – losing weight, gaining mass. Exercise should be done in those hours that help maintain the body in good shape, burn fat or, conversely, gain muscle mass.
Scientific research
There is a lot of research on the best times to exercise. This topic is of interest to scientists around the world. Many years of research have allowed not only to study this issue, but also to come to certain conclusions that allow trainees to achieve better results.
Studies by American scientists have shown that the choice of time for training should be based on the physical characteristics of a person’s structure:
- Ectomorphs. People with this body type have a high metabolic rate. They are naturally predisposed to thinness and experience certain problems in gaining weight, including muscle mass, which causes difficulties for those who want to build decent muscles. The best time for sports activities for an ectomorph is the evening when they are full of strength and energy.
- Mesomorphs. People with an average body type do not tend to be either overweight or thin. This is due to the normal metabolic rate. Mesomorphs, according to the study, can be practiced in the morning, afternoon, evening hours. It all depends on the person’s own wishes and the availability of free time.
- Endomorphs. Possessors of the third body type often suffer from excess weight. The metabolism in their body is very slow. In order not to suffer from extra pounds in the form of a fat layer, they should exercise in the morning. The optimal and best period is considered to be the period from 7 to 10 hours, when the amount of glycogen with glucose is minimal and energy for exercise is released due to the oxidation of the fat layer.
Researchers from Williamsburg conducted an experiment. It consisted in the fact that the trainings were held at 8, 12, 15 and 20 hours. In each period of time, several people were engaged with heavy weights. The participants in the experiment were people who had not previously played sports. This study showed that evening is the best time for strength training.
This is a logical conclusion. Muscle fibers are more susceptible to contraction and quick work in the evening hours, since the temperature of the human body in the evening hours is much higher than in the morning or afternoon. In addition, testosterone and cortisol levels contribute to the effectiveness of resistance training. The former is responsible for the breakdown, and the latter is responsible for the growth of muscle mass.
At rest, testosterone is high in the morning, but the most effective increase from resistance training is characteristic of the evening hours. And if a person wants not only to play sports, but also to become the owner of an impressive muscle mass, it is recommended to perform strength exercises in the evening hours. Exercising during this time is most beneficial and allows you to increase the muscles.
People who want to get rid of excess weight and body fat should exercise in the morning. This period of time is characterized by high levels of cortisol, but there are some nuances here that should be explored by all those who want to get slimmer.
Workouts for those who love t get up early in the morning
A person who wakes up early in the morning and feels vigorous, energetic, full of strength, morning workouts are most suitable. Of course, such activities have their own characteristics. In the morning, the body temperature is lowered. This means that the joints with ligaments are not quite elastic, so vigorous exercise is not very effective and is not recommended for doing. Gymnastics with yoga is the best choice for early workouts. They do not require a lot of energy and allow you to feel toned all day.
Burn Fat – 7 AM to 9 AM
These two hours are best for cardio and fat loss … Cortisol is high enough from 7 am to 9 am, and glycogen = rather low, so during exercise, energy is taken from the body fat. Morning workouts are best done within forty minutes. The intensity should be medium. A person who does not have heart problems or blood pressure can exercise in half the time, but at an accelerated pace. You should focus on your own well-being, since not all people can engage in any kind of activity in the morning.
Aerobic exercise – from 15.00 to 16.00
During this one-hour period of time, the body temperature rises and reaches its peak at about 17.30. This period is best suited for aerobics, dancing, jogging, fitness, cycling. Such activity has a good effect not only on burning fat, but also well strengthens the cardiovascular and respiratory systems.
Strength and high-intensity training – from 17.00 to 18.00
From five to six in the evening, it is best to do weights. This time is ideal for a visit to the gym, as well as high-intensity and interval training. Such activities require maximum endurance, namely in the evening and body temperature and testosterone levels rise higher. A person feels a surge of strength and this has a positive effect on the workout.
What workouts are best done after 19:00?
After seven in the evening, the body temperature begins to decrease again. To get the most out of classes, this time is best to devote to body flex, stretching, tai chi, yoga. These types of physical activity have a calming and healing effect, help to strengthen deep muscles, develop flexibility and endurance, help to form a beautiful and correct posture, and have a beneficial effect on the psyche.
Summing up Results
The timing of your workout depends on many factors. The first thing that needs to be considered by a person who decides to start attending a gym, lose weight, or, conversely, gain muscle mass, is his body type. In most cases, he determines the purpose of the classes. The results a person wants to achieve also affect when it is best to practice. To lose weight, exercise is best in the morning. Evening is more suitable for gaining muscle mass. However, if you have not previously played sports, it is better to visit a doctor first, which will allow you to accurately establish the absence of contraindications to certain types of physical activity.
