When is it better to play sports to lose weight and pump up muscles: morning or evening?

There is no better time of the day for training, but there is time days when it is better to play sports in order to lose weight as much as possible fast and efficient.

Everyone knows that you need to regularly find an opportunity for exercise, but sometimes it’s hard to fit sport in an already compiled daily routine. Many people need to go to work, and have to do before or after it. Therefore should so calculate the training time so that it does not interfere with a person sleep nor work.

In this article we will figure out what time of day is better to do. sports to lose weight or maintain good health level. And consider options for what the optimal time may be. for visits to the gym or jogging at different types of people.

• When is the best practice to get the best results?
• Is morning exercise better?
  • Pros of morning workout
  • Cons morning workout
  • How to make awakening more enjoyable
• Workout before breakfast
• Workout in the afternoon or evening
• Pros of evening classes
• Minuses
• Exercise and sleep
• What is the best time to exercise to lose weight?
  • About weight loss
  • How to burn more calories
• Your body is constantly working and adapting
• So, when is it better to train fat burning?
• Conclusion: Does exercise time matter?

When is the best practice to get the best results?

“I have no time,” is the main excuse that come up with people who were asked why they do not play sports.

Tony Schwartz’s book, The Power of Full Engagement, says that what matters is not the time it takes to exercise, 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 sport.

Sports exercises give us energy, increase our activity. We’ll notice the effects of yesterday’s training, even if today we work in the office.

The fruits of the workout appear immediately after its completion. To man it becomes easier to concentrate on work, he is more attentive and awake Compared to the person who avoids the gym, the athlete is in a better mood; he is more creative and sociable.

For those who intend to start training, we will offer to study the pros and cons of training at different times of the day to make it easier find the time that suits their lifestyle and schedule.

To understand why time of day affects your workout, you should consider the work of our body during the day. Our biological clock regulates sleep, food regimen, blood pressure and body temperature. This rhythm can make a difference in sports, and in many other areas of our lives.

Is morning exercise better?

We’ll say right away that in the morning it turns out to be more frequent 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 practice sports is what works best for you personally.

A study of the relationship between exercise time and appearance exercises have proven that athletes choose exercises that are better just fit into their mode. So people exercising in the morning chose sports such as biking or running because easier to do in the morning.

If you are thinking of breaking up a work day and practicing during lunch, be careful. It is noticed that only 26 percent participants come to class during lunch. At the same time, 70 percent of those who train after work came to the trainer during.

Many people just want to do all the exercises in the morning and finish with this all day. If you think so, then read further to see the other benefits of a morning workout.

Pros of morning workout

Maybe morning is the best time for training in the gym the hall for a number of reasons:

1. The rest of the day is free

Exercising many people is enjoyable part of the day, but it takes a lot of time to study, because often they 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 do sports in the morning.

Another reason for morning activities is reluctance to experience remorse. You know that training is important and necessary to fulfill. Otherwise you will be haunted all day outstanding debt. The longer you put off the sport, the stronger guilt.

Many are familiar with the feeling of freedom that appears after workout. It is for this reason that the author of this article is in a hurry deal with her as soon as possible.

2. In the morning there are fewer people in the gym and more free. simulators

This is the most enjoyable aspect of training in the morning – no compete to take possession of a simulator or projectile.

It is noticed that only elderly people get up early in the morning. Rest prefer to sleep longer. Therefore, you will notice that in the morning at the gym will be almost empty. Then you don’t have to stand in line near the simulator or share the floor with other athletes.

The gym will be packed at 9 o’clock, so it’s better to train at 8 o’clock. In addition, the gym will be in order, all the shells will be on their places, and it will be easier for you to find the right one. Bench for bench press most likely will not be busy.

3. You will have more energy after training

After you reached the gym early in the morning, you fly out of it with a high level of energy. You will not only vigorous – you really will have more strength. Training works in in this sense, coffee is even better.

After fitness, you will notice improved attention and creativity that allows you to do more in a day and earlier finish the routine work.

4. You will become more collected

Those who value the regime will definitely notice more from the workout. good. And people getting up early in the morning are often more responsible than those who put off for the evening.

This is because when a day begins, a person unexpected schedule changes appear: unplanned meetings that can postpone training for the evening, if not completely cut it out of your regime, family affairs. If you want to exercise daily, you need to do it in the morning – then you harder to interfere.

Cons morning workout

1. In the morning you are a zombie

For many, it’s hard to get out of a comfortable bed in the morning without saying already about the road to the gym and the training itself. Such people in the morning irritable, silent and simply unhappy. Therefore you should it’s enough to sleep and go to bed earlier.

In order not to become a zombie, sleep 7-8 hours a day.

2. Get ready in the evening

Your workout may take place in the morning, but prepare for it need in advance in the evening. One who loves to do things at the last minute and poorly planned, will not be able to get to the gym on time.

So that you don’t have inconsistencies in the morning, put everything in a backpack need in the evening. For a good morning, lie down early so that sleep well.

How to make awakening more enjoyable

First, you should make a solemn promise that you will definitely hold back. It’s not up to you to go to the training in the morning or not.

Make up your mind and steadfastly direct all your strength to doing this promises.

When you have such a good habit, you can complete 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 sluggish zombie. Just keep it up until your workout will become 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 the training do? easier thing for you?

Can you put on sportswear the previous evening to was it easier to dress in the morning? Can you make breakfast in the evening? AND can set an alarm on the other side of the room so that you had to get up?

Find all the little things to make climbing easier more pleasant.

Workout before breakfast

Exercise on an empty stomach has physiological differences from classes after eating. In the morning before breakfast, our body is ready use fat as an energy source, therefore, while exercising on an empty stomach, you will burn more fat.

Fat burning during exercise can have metabolic benefits, but will it really benefit? No, it won’t. Researchers divided the subjects into two groups – one practiced before breakfast, and the other after. And although all the participants lost weight, the results of the two groups were no different.

The dependence of appetite and food intake on exercise time. Those who exercised in the morning ate less during the day, thereby consuming less food per day. It allowed they lose a kilogram more than the members of the evening group groups.

But some researchers have noticed that a person is capable of work more efficiently in the evening. So we spend more energy that allows us to burn more fat than if we practiced in the morning.

Workout in the afternoon or evening

So what about the evening? Is evening a good time for doing fitness?

Pros of evening classes

1. Your body is in the best condition.

When you do this afternoon or evening, you don’t you have to warm up because your temperature is already at its peak. She rises during the day.

Increased temperature makes joints more flexible, increases overall muscle strength and improves endurance.

In the afternoon and evening, a combination of low blood pressure and slow heart rate. Due to this, it accelerates reaction time, the training result improves and decreases probability of injury.

At the same time, it was noticed that by evening the maximum the content of testosterone in the blood, which is useful for power exercises.

2. Easier to find a coach or partner

If you need a trainer or partner who will help you with exercises, then in the afternoon it will be easier to find. You can also always come to him on time, because in the morning you may not get enough sleep or find another reason not to come.

3. You have more options for classes and group occupations

If you like the exercises performed by classes in the hall (for example, yoga), then you will find more options for yourself in the second half day or evening. In addition, your favorite coach may hold two or more classes per day, so that afternoon or evening at you will be more likely to get to his lesson.

4. Workout relieves stress after a long of the day

One of the best reasons to train this afternoon is the comfort and freedom that give you exercise after a difficult working day. This is especially true for those who are waiting at work. stress and long hours of routine. This hour that you spend in a gym dedicated entirely to your stress relief. You You can free your mind while taking care of your health.

Minuses

1. You can forget about regularity

Putting off workouts until the evening means you can skip a workout due to unexpected random events. you too can get tired in a day, your day can bring a lot of stress or you will have to stay at work longer than planned. It all can become 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.

2. Expect the gym to be full

If you go to the gym after work, expect to be there many other athletes who also finished work and also decided to go in for sports. There will be lines, and shells will be like hot cakes.

3. Will have to prepare

If you train after work, you will have to follow for meals. Prepare extra snacks so you don’t get hungry while doing exercises.

It also means that you will carry a backpack with you. sportswear, food containers, and other necessities.

Exercise and sleep

Training raises your body temperature and makes you more alert which, it turns out, is completely opposite to the opinion of many who believe that it helps to get tired and fall asleep.

However, more and more people believe that training before you can still sleep.

Swedish researchers found that the training conducted one and a half hours before bedtime can help a person fall asleep faster, less often wake up at night and sleep better.

Scientists also claim that some athletes to earlier wake up for a morning workout, not enough sleep. it wrong. If you are going to get up at 5 in the morning to go to gym, then lie down early. Sleep is no less necessary than herself training.

What is the best time to exercise to lose weight?

If you want to lose weight, become more athletic or just get better, but don’t know when it’s best to play sports for weight loss, then this information is for you.

We all know that you need to exercise regularly. Therefore for training you need to find time – you need, firstly, to learn wisely create a schedule for the day.

For many people, morning is a good time, and some will be able to squeeze the workout only in the evening. And both options have its pros and cons, as we wrote above.

But is there really a “best” training time for losing weight?

About weight loss

Reducing or gaining weight is completely dependent on energy balance. Regardless of the intensity of your loads, if you consume more calories than burn, you will gain weight.

But get a calorie deficit – burn in a day more than you ate – and you will provoke various hormonal and enzymatic reactions that 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:

1. Primary functions – they are also called basic metabolism. The body expends this energy simply for survival: palpitations, respiration, brain function and muscle life support cells.
2. Physical activity without exercise is all daily movements that are not considered sports. Walking and work computers also require energy.
3. Exercises – all exercises performed require energy consumption.
4. Digestion – a small amount energy goes into digesting the food you eat.

So, if you add up all these quantities and you get more calories than you ate, then you will use up certain calories in the form of fat from the fat depot (cells).

It’s clear that you can directly influence only two factors – physical activity and sport.

Your body is constantly working and adapting

Although many people believe that the human body is static machine working without deviations, in fact he works dynamically. The body constantly adapts to its environment, using numerous built-in mechanisms for this. An example is your daily rhythm that adjusts. under 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 in different times of the day do you burn different amounts of fat?

Important notes: to reduce body fat in you must create a calorie deficit and maintain it for a long time.

Your body has a built-in clock that controls body reaction to different stimuli.

So, when is it better to train fat burning?

Let’s be honest. For many busy people, training in any time of the day can be a challenge. At work, a person spends a lot of time, but when he gets home, his family and other things. 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 burning is easier activated. fat.

But there is no strong evidence that it is easier to burn fat in the morning. it It was studied only two times, 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 – they happen hard to fall asleep. Epinephrine levels in their blood are higher, therefore relax for sleep does not work. A good sleep is important to weight loss, so workout in the evening is not so good strategy.

Thus, morning training has one advantage – it does not prevents you from falling asleep.

But training in the evening can be a more effective investment. energy

Research Results Published in Sports Journal nutrition, they say that it can be harder for people to lose weight, even when doing exercises. This is due to compensation effect.

When you exercise, your body consumes energy, but Believes that you need to make up for losses. Signal amplifies hunger, forcing a person to eat more.

Neil King, author of this study, said it was a strong voice in favor of evening training, because theoretically, the impulse to eat will be less. So that to lose weight, you need to train in the evening.

“A man exercising this 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 appetite and reducing overall consumption food.

And if you go to bed earlier, you will give the body a rest, recover and build muscle, thereby losing weight and fat. But only if you don’t “reward” yourself with high-calorie foods after the end of the workout.

Conclusion: Does exercise time matter?

We can say that there is no exact answer to the question, what time days it is better to do sports for weight loss, because everyone it’s his own person. You always need to choose a mode in which nothing will distract from doing exercises so that training took place with maximum efficiency. Also important maintain energy balance so that calorie consumption per day exceeded their consumption.

The important thing is that you were able to get out of the couch, put on a training uniforms and sports shoes and head to the gym. Already this enough.

And although the body has its own biorhythms, the timing itself training does not matter. 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 to train for you. If you find it easier to do in the morning, then do so. If you are an owl and it seems to you that in the evening you are stronger, then train in the evening.

The optimal time for physical activity for each person yours, it all depends on your personal characteristics.

By the end of the day, if you have completed the workout in good quality, its time holding does not matter. Your body will adapt to any time if you will regularly perform classes. Most important find the time that suits you and fits into your mode, then you can lose weight.

Regularity is the most important aspect in order to burn fat and the body was in good shape because it was from regularity loads depend on your results. The road 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. Unexpected may also appear. unplanned changes in your day that also affect gym visit. To get the most out of sports it’s not necessary to do it at certain times of the day – enough just do it.

It’s also known that if you could organically fit into your training mode, it will be easier for you to conduct it, whether it’s in the evening or in the morning. Consistency will allow your body to adapt to training, and it will become a good habit.

Sources:

• https://qz.com/quartzy/1262785/best-time-to-exercise-the-pros-and-cons-of-morning-and-evening-workouts/
• https://www.lifehack.org/816985/when-is-the-best-time-to-work-out
• https://www.instantknockout.com/ik/when-is-the-best-time-to-workout-for-weight-loss/