When is better to train - in the morning, afternoon, or evening? There are many theories about how the time of day affects our performance in training. But is it always an individual matter? Or are there clear guidelines on how we should plan our workouts?
Let's look at it realistically...
We train when we can rather than when we want to. There are a few lucky people, for whom training is the priority in life but for most of us, it isn’t. In general, work, study, and family responsibilities are more important and so we are in this constant battle with compromise. However, if you belong to one of those lucky few that can decide its own schedule, then you are probably envied by many people. However, since the vast majority of us, apart from weekdays, also have weekends at our disposal, it is worth considering which time of day will give us the best results.
In the morning - do bet on the best result
"I start the day with a workout, and I feel better right away" is something people often brag about. It's hard to disagree that morning training can improve your mood and wake you up. Certainly, there is nothing healthier and more motivating than morning jogging, when the rest of the sleeping population are just getting up, and we are already lightly trotting along. Great. The question is, will we be able to achieve better and better results in strength training in the morning? Will we build mass according to our plan? Will we improve strength? There may be a problem with this.
For the training to be effective, it should take place at least two hours after we get up. So, for example, around 9, when we start the day at 7. We have already eaten a decent breakfast, we moved a bit during everyday activities, now our psychomotor capabilities are high. Many people praise training in the range from 9 to 12. However, the later we start training, the sooner we will be able to enter "higher revolutions". Morning training requires a longer and more intense warm-up, necessarily containing elements of dynamic stretching. Afternoon or evening training can be started after a slightly shorter warm-up. Of course, it must never be omitted.
Afternoon - the best time for any type of training
Endurance, mass, strength training – all of it is at its best in the afternoon. Of course, that's a relative term. For some, the afternoon starts at 3 pm, for others no earlier than 6 pm. It's about the time when we finish work / study and head straight to the gym. All other activities - shopping, preparing meals for the next day, doing homework or activities with children - should ideally be done after training. There is no denying that this is the busiest time at the gym. If your training requires a lot of space, the availability of many machines (e.g., circuit training may need you to postpone or modify your program. That's life.
Do you follow a diet? Train in the afternoon
Afternoon training is praised by many people because it makes it easier to control the diet. When we plan to exercise, we try to regularly eat earlier meals. We know that not eating all day or even skipping a meal means a weaker, unsatisfying workout. On the other hand, overeating or a departure from the diet can lead to an uncomfortable feeling during exercise. Then it is enough to eat a well-deserved meal after training and possibly something light before bedtime and we have success - diet and training. Unfortunately, morning training requires much more self-denial - it happens that after morning exercises we are hungrier throughout the day than on days without training. It's easier to fall off the wagon like this.
In the evening - yes, but not for everyone
Some people go to the gym at the end of the day. Sometimes they do it because of household duties, sometimes they want to have their head free and focus on exercise, or they just count on less people in the gym. Does evening training give good results? Yes, firstly because after a whole day the work of the circulatory system is better and the blood supply to working muscles is more effective. Secondly, better glucose metabolism. Thirdly, better mobility in the joints. However, it must be remembered that excessive stimulation during evening training, e.g., during intensive endurance training, does not make it easier to fall asleep and there may be a problem with proper regeneration due to dehydration overnight. Evening is a great time for strength and mass training. If it's endurance training, it can't be too late. You will still need time to calm down before bedtime.
Does Fasted Training Really Help You Lose Weight?
It is quite common to believe that training on an empty stomach facilitates the reduction of body fat. Unfortunately, there is no science-based study that backs this. To reduce body fat, you simply need to spend more energy than you consume. It's hard to find a reason why early morning would have a particularly strong effect on weight loss. On the contrary - the lack of energy to train will not allow us to train intensively. In fact, only light aerobics, not exceeding 30 minutes, will be possible, because after prolonged exercise, the level of cortisol will start to rise dangerously. Short, light training is certainly a good solution - it will allow you to start the day energetically. This form of movement, however, should not replace strength training, where we will burn many more calories.