When is the best time to train: in the morning or in the evening?
'16.07.2017'
Source: CNN
Some fitness gurus recommend playing sports first of all in the morning, because many, having a tight schedule, will be able to exercise regularly at this time.
In addition, it is believed that early workouts charge energy for the whole day, which allows you to be more productive at work, writes CNN.
But, if you're a nightmare and shudder at the thought of getting out of bed at 6am for your workout, the good news is that it's best to train (especially for high-intensity exercise) at a later time.
Research shows that strength and flexibility develop best at the end of the day, with the feeling of tension - how much you feel like your body is working - the lowest. Scientists attribute these effects to our circadian rhythm - an endogenous biological rhythm with a period of about 24 hours that causes an increase in body temperature during the day and a peak at the end of the day.
Some people do aerobic exercise before meals because they think it will help them burn more fat. Indeed, there is evidence that this practice, called “cardio-hunger”, can stimulate fat burning, but only transiently. Studies have shown that for several days or weeks (which is important) it does not provide any benefits.
In a four-week study, some girls were asked to drink a 250-calorie shake before their aerobic workouts, while others were on a low-calorie diet. As a result, both groups lost the same amount of fat and weight. Likewise, a study of overweight women who did vigorous interval training for six weeks after fasting or eating a meal found no difference in fat loss.
As workouts invigorate your body, wisdom says that evening workouts disrupt sleep. But in general, studies have not confirmed this statement. For example, a small study with the participation of young people showed that performing energetic aerobic exercises two hours before sleep did not impair their ability to sleep or sleep well. Similarly, a study with the participation of older people showed that gentle aerobic training between 7 and 8: 30 evenings were no less effective than morning exercises, and improved sleep quality.
Of course, in each case everything is individual. For some, nighttime workouts can ruin sleep. But the only way to know for sure is to try it. The best time for sports is when you can. If you train at different times of the day, remember to record the hour, tracking your progress. This way, you know when your body clock may be at fault for suboptimal training.
