What time of day is best to exercise for weight loss?
Morning work-out
Almost all sports involve physical exercise. Some people believe that such activities are only possible in the evening. Others are sure that it is necessary to exercise only in the morning or afternoon.
In principle, both statements can be considered true. In general, the effectiveness of exercises always depends on their regularity and correct execution. But there are still some features that need to be taken into account.
Time is one of the conditional factors influencing the effectiveness of classes. Each time period has its own advantages and disadvantages, which must be taken into account and the optimal option must be selected depending on individual capabilities.
No athlete can give an exact answer to the question of when to train. This is primarily due to the fact that the types of training can be completely different. Some people choose strength training in the gym, others prefer aerobics and swimming. In addition, it is important to take into account that people are all completely different, and much depends on the daily routine that was before.
Through regular exercise, the body develops and strengthens. Thanks to a certain set of exercises, you can keep your body in ideal shape and enjoy the daily appearance in the mirror.
You can start the process of losing weight and doing fitness at any time. Here, a lot depends on determination, preferences and the availability of reserve time. Many people are more satisfied with evening trips to the gym. During this period, you can also effectively fight cellulite and bring your body back to normal.
Regardless of the time of completion of tasks, there are general rules for losing weight. So, if you exercise regularly and put in good effort, you can lose 2 kg of excess weight per week. If the decision was made to exercise daily, then at first the excess volumes will melt before our eyes, but after some time the dynamics will noticeably weaken.
To achieve the weight loss effect, you must adhere to the duration of your workouts. You can combine running and swimming, as well as exercise in the gym. It is not at all necessary to run every day; it is enough to alternate the loads.
General recommendations
It is not always possible to build a training regimen in accordance with one’s own biorhythms: the timing of training for most people depends on several additional factors, including work commitments.
In this case, you will have to plan the time of the classes taking into account the general recommendations:
- Train at a time when you are at your peak physical activity. If you are full of energy, the efficiency of the training becomes much higher, which brings you even closer to the desired result. Therefore, if you feel energetic and are ready to train at 5 am or 11 pm - good for you, but do not forget about the need for recovery.
- Your goal is effective training at the limit of strength? Choose a time when your body has plenty of glycogen reserves so you can lift heavier weights, move faster and jump higher. Glycogen levels depend on food intake - the more carbohydrates it contains, the higher the level of muscle glycogen filling. From this we can conclude that such training is best done throughout the day, starting in the late morning and ending in the early evening.
- If your priority is burning fat, then morning is for you. Glycogen stores are low before your first meal, and you can force your body to burn fat reserves more actively during exercise. A better choice would be regular or relatively short interval cardio training. The main thing is to maintain moderation and not try to set records. Intense long-term training combined with low glycogen levels can lead to a deterioration in overall health, loss of strength and dizziness.
An excellent student from Moscow has invented a fat burner! 12 cm in the waist goes away in a week if mixed with kefir...
More details
Revolutionary technology for losing weight at home. Lose excess weight without dieting or training! In just 23 minutes a day.
Buy
Age-related fat does not come from food! You will lose 22 kg of fat in a week if you drink 150 ml of hot water on an empty stomach...
More details
Features of morning or evening runs
If the main impact on kilograms is done through strength training, then it is better to do them after work, since many people’s endurance may increase by the end of the day. It has also been noticed that even if there is no strength after a hard day at work, picking up a barbell gives some people a second wind. Long-distance running can also have the same effect.
Be sure to read: The effectiveness of morning running on an empty stomach for weight loss
During evening workouts, special attention should be paid to the back muscles. This is especially important for those who lead a sedentary lifestyle and spend a lot of time either at the computer or driving a car.
Benefits of evening workouts:
- No rush;
- Calories eaten during the day are burned;
- Relieves fatigue after working days.
By the evening, after a full day of work, the muscles become more elastic. This is the best time to build muscle mass. Evening sports will also allow you to spend them together with friends who also strive to have a beautiful body.
Unfortunately, most people have the opportunity to exercise only after the end of the working day, so sports centers see the largest number of people at this time. And in order to get to the orbit track or to a certain simulator, you will have to spend more time than at other times.
During periods of exercise and time management, it is important to consider that some exercises may be too intense. On the one hand, this is very good, because it promotes weight loss and provides a large amount of energy along with the exercise. But, unfortunately, after such training there will be no desire to sleep at all.
The feeling of muscle fullness is an integral element of losing weight. If a burning sensation is also present, then we can say with certainty that the load was chosen correctly, as was the set of exercises itself. If no discomfort is experienced and everything goes too easily, then the selected technique is incorrect. In this case, it will no longer matter what time of day it is performed.
Advantages and disadvantages of training at different times
When choosing the optimal hours for training - morning, afternoon or evening, you should find out about the benefits and risks of exercising at a particular time of day.
Morning training (06:00 – 10:00)
Pros:
- help you get involved in your workday;
- increase your metabolic rate for the rest of the day;
- promote fat burning;
- convenient from the point of view of the duration of classes: just get up early to work out longer.
Minuses:
- there is a high risk of injury, because the muscles are not sufficiently developed in the morning;
- body temperature in the morning is lower than normal, blood circulation is slow, and therefore energy is consumed at a lower rate.
Daytime training (12:00 – 17:00)
Pros:
- the body is ready for training of any intensity: blood circulation is active, body temperature is within normal limits;
- the body is full of strength and capable of any workout: relief, weight or fat burning.
Minuses:
- not everyone can afford to workout during working hours;
- There are many distractions in the middle of the day: phone calls, household chores, etc.
Types of training
Cardio training
All sports programs for weight loss combine both strength (anaerobic) and cardio (aerobic) exercise. These two types of exercises involve completely different mechanisms and are simply necessary for people who want to achieve ideal forms.
Excessive sweating during exercise speaks more about the characteristics of the body; all people react differently to physical activity. As an indicator of energy consumption, you should not focus only on it.
When performing aerobic exercise, oxygen is the only source of energy. The exercises that are done seem to present demands to the body to increase the consumption of cellular oxygen. With regular exercise, the lungs begin to allow a larger volume of air to pass through, and blood flow increases significantly. During aerobic exercise, all exercises are performed at a low pace with strong endurance.
Examples of aerobic exercise:
- Long runs;
- Cycling;
- Swimming;
- Intensive walking;
- Jumping rope;
- Aerobics.
Such activities burn fat very well. Only at first the effect may not be noticeable, since glycogen reserves will be depleted. During the first 20 minutes of training, fat mass remains unchanged, and after 40 minutes it will already be the main source of energy.
Anaerobic training is a type of activity in which movement and tension of ligaments are performed without the participation of oxygen. Glucose oxidation and energy production occurs in the absence of oxygen as such.
Be sure to read: An effective way to lose weight is water aerobics
Benefits of anaerobic exercise:
- Strengthens the heart muscle;
- Give a boost of energy;
- Increases hardening;
- Normalize blood circulation.
In order for anaerobic exercise (strength training) to be effective, you need to load your muscles at least twice a week. An important point is that you cannot constantly train the same muscle group.
Each strength training session, regardless of the time it is performed, should include stress on different parts of the body. At the same time, it is necessary to leave time to restore strength. To effectively and quickly lose weight, you need to perform a complex that will combine all types of loads.
The best time to exercise for weight loss: should you exercise during the day?
The degree of activity of a person and his mobility throughout the day depend on physiological biorhythms. For this reason, one person's daily routine may be completely different from another.
Some people have to go to the gym or sports complex during the daytime. Then it is better to start a full-fledged workout closer to noon, when productivity is highest.
Daytime training is suitable for those who prefer to wake up late. In this case, strength training can be performed with more energy. Sometimes you can combine a lunch break and classes. In this case, you will have a toned body without any damage to your free time.
Day workout
If your work has a current schedule, then playing sports during the daytime will be the best solution. While the evening time can be spent with family or friends, without rushing anywhere.
The disadvantages of such training include the fact that due to urgent matters, you may have to postpone classes or reduce their time. In some cases, a lunch break does not allow you to complete the entire program and you will have to limit yourself to either running or working out in the gym.
The logical conclusion of any workout will be water procedures. A bath or shower should be taken to wash away the sweat and toxins that have been released through the skin after intense exercise. To enhance the effect, you can do a light relaxing massage, this will only improve your well-being and speed up your metabolism.
What do the experts say?
One day, active researchers of the capabilities of the human body conducted an experiment through which they wanted to find out what time was most suitable for training. The results of their discovery were very interesting.
They found that the human body temperature becomes higher towards noon and at 4-5 pm. Therefore, it was concluded that this is the best time for training, because getting injured at this time is much less likely than at other times. At this favorable time, you can engage in heavier and strength training, gymnastics or dancing. But for the early morning it is best to leave small and very simple cardio exercises - jogging, rollerblading, cycling.
If you believe another point of view, it says that for playing sports it is completely unimportant what time of day is effective for losing weight. The main thing is to train at the same time and not miss a single day, since the body itself adapts to your regime and begins to prepare for training in advance.
And in order to avoid injuries, a warm-up is required before each intensive workout. During warm-up, the temperature of the human body becomes higher and the possibility of injury is reduced many times, so exercising at a strictly defined time is not necessary.
