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The best time to exercise

5 min read

Choose the right time for physical activity helps to achieve the best results. If it is wrong, the effectiveness of training either sharply reduced, or is virtually zero. To determine the best time for a trip to the gym or jog, you need to focus on the goal — weight loss, weight gain. You should train at those hours, which help to maintain the body in shape, burn body fat or to gain muscle mass.

The contents

  • Research
  • Workout for those who like to get up early in the morning
  • Fat burning — from seven until nine in the morning
  • Aerobic exercise — and from 15.00 to 16.00
  • Power and high-intensity training — from 17.00 to 18.00
  • Which workout is best done after 19.00?
  • Summing up


There are many studies devoted to what time is best to exercise. This topic is of interest of scientists around the world. Years of research have allowed not just to study the matter, but come to conclusions that enable trainees to achieve the best results.

Studies of American scientists showed that the timing of training should be based on the physical characteristics of the structure of man:

  • Ectomorphy. People with this body type have high metabolic rate. They are by nature predisposed to thinness and experiencing some problems in gaining weight, including muscle mass, which causes difficulties for those who want to pump up decent muscles. The best time for sports for ectomorph is the evening when they are full of strength and energy.
  • Mesomorphy. People with an average body type no inclination as to the fullness and thinness. This is due to the normal metabolic rate. Mesomorphism, according to the study, it is possible to do in the morning, afternoon, evening. Depending on your personal wishes of the person and the availability of free time.
  • Endomorphy. 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 fat, they have to do in the morning. Optimum and the best is between 7 and 10 hours when the amount of glycogen to glucose is minimal and energy to practice is released due to oxidation of fat.
  • Researchers from Williamsburg conducted an experiment. It was the fact that the trainings were held in 8, 12, 15 and 20. In each time period several man worked with heavy weights. Participants of the experiment were people who had not engaged in sports. This study showed that strength training the best time is the evening.

    Such a conclusion is logical. Fiber muscles are more susceptible to reduction and quick work in the evening because the human body temperature in the evening hours is much higher than in the morning or afternoon. In addition, the effectiveness of training with weights due to the levels of testosterone and cortisol. The first is responsible for the destruction and the increase in muscle mass.

    Calm the testosterone high in the morning, but the most effective improvement from training with the weights is typical for the evening hours. And if people want not just to play sports, but also become the owner of impressive muscle mass, perform strength exercises are advised in the evening hours. Classes at this time bring the maximum benefit and allow you to increase the muscles.

    People who want to lose weight and fat, should I exercise in the morning. This time period is characterized by high levels of cortisol, but there were certain nuances, which is a must study for all those who wish to become slimmer.

    Workout for those who like to get up early in the morning

    The person who wakes up early in the morning and feel cheerful, energetic, full of strength, a morning workout most suitable. Of course, these classes have their own features. In the morning the body temperature is lowered. This means that the joints with the ligaments are not very elastic, therefore, the active exercise does not bring much effect and are not recommended for implementation. Gymnastics with yoga is the best choice for early workouts. They do not require large amounts of energy and allow you to feel in good shape all day.

    Fat burning — from seven until nine in the morning

    These two hours are best suited to perform your cardio and fat burning. Cortisol from 7 to 9 am is quite high, and glycogen= quite low, so during exercise the energy comes from fat. The morning session is best done within forty minutes. The intensity should be moderate. The man who has no heart problems or pressure, may be engaged in twice less time, but at a more intense pace. You must target your own well-being because not all people can in the morning to engage in any activity.

    Aerobic exercise — and from 15.00 to 16.00

    This time period of time, the body temperature rises and reaches its peak by about 17.30. This period is best suited for aerobics, dance, Jogging, fitness, Cycling. This activity is good not only for burning fat but also strengthens the cardiovascular and respiratory systems.

    Power and high-intensity training — from 17.00 to 18.00

    From five until six in the evening it is best to deal with the weights. This is a perfect time to visit the gym as well as high intensity and interval training. These classes require maximum strength, namely the evening and the body temperature, testosterone levels rise above. The person feels a surge of power and that is reflected in training.

    Which workout is best done after 19.00?

    After seven in the evening the body temperature again begins to decline. To get the maximum benefit from classes, it is the best time to devote to Flex, streching, tai Chi, yoga. These types of physical activity have a calming and healing effect, contribute to the strengthening of deep muscles, develop flexibility and endurance, help build a beautiful and correct posture, beneficial effect on the psyche.

    Summing up

    Choice of time for training depends on many factors. The first thing you need to consider the person who decided to start a gym, lose weight or to gain muscle mass is your body type. In most cases, determines the purpose of training. The results, which wants to achieve a person, too affect when is the best time to do it. To lose weight, exercise best in the mornings. For a set of muscle mass is more suitable for the evening. However, if you have not played sports, it’s better to visit the doctor that will allow us to accurately establish the absence of contraindications to the different types of physical activity.

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