When is the best time to exercise: morning or evening? Workout in the morning on an empty stomach

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Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1st category in weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

1. Longer workout

I think it's no secret to anyone that in the morning you feel that your joints and ligaments have become stiff overnight, and your body has become less mobile. This is fine. In the morning the body is much less elastic than in the evening. Therefore, you need to be more careful than before the evening. You must also understand that, for the same reason, it is easier to get injured in the morning than in the evening. In addition, the rate of blood circulation and metabolism in the morning is also underestimated. And in order to disperse the blood and pulse to the desired condition, more time is needed. Therefore, not only, but also on a cardio machine, you can work 2 to 3 minutes longer. This is for those who like to warm up on a cardio machine before training.

2. Before training you need to eat

It is necessary! Even if you have a workout right after waking up. You need to understand that during the night the amount of sugar in the blood has dropped significantly. That is, when you wake up and have not yet eaten, you have little energy in your body. You don't feel it until you start exercising. But if you wake up and go to a workout hungry, you will immediately feel how quickly you get tired. So what is there? If you have about 2 hours from waking up to starting a workout, then you can make a full breakfast. If 1.30 or less, then you need to eat something that is easily digestible. Moreover, this something should preferably consist of 1/3 of protein, and 2/3 of carbohydrates. And about half of those carbs should be fast. For example, drink, or with a banana. From ordinary food, 200 gr. fat-free cottage cheese mixed with jam, or condensed milk. Or buckwheat porridge with milk and sugar. I think you understand the meaning. If you refuse to eat and train on an empty stomach, then your morning workouts will be at least less effective. Lack of energy will either force you to train less intensely, or force you to do fewer exercises and sets.

3. Higher training intensity

If you eat before your workout and warm up enough, you can train more intensely than if you did this workout in the evening. It is understandable. You have not had time to get tired for the day. Many, by the way, with might and main use this feature. After all, as a rule, people have less time for training in the morning. Therefore, many people rest less between sets, trying to finish the session faster. In short, high-intensity workouts are easier to tolerate in the morning.

4. It is undesirable to lift heavy weights.

The reason for this is described in the first paragraph. And this reason is more “cold” joints and ligaments. Therefore, the risk of injury increases. By heavy weights, I mean weights that you can lift a maximum of 5-6 times. Of course, this item applies mainly to men, since girls rarely work with such weights. If you always train only in the morning, then there is no way out for you. And you will have to work with large weights in the morning too. Just be aware of this feature.

5. Empty room

This is the most pleasant feature of morning workouts)). Many cannot afford to train in the evening, or because there are too many people. But in the morning the whole room is at your disposal. Enjoy it! Good luck!

By the way, you can order

Several reasons to exercise in the morning

There has been a long debate about when is the best time to exercise. Some argue that exercising in the morning is beneficial, while others lean towards evening workouts.

Conducted medical studies have not given an answer to this question, so experts have not yet come to a common opinion. There is a popular version that exercising in the morning helps to suppress hunger and achieve your goal of losing weight. Others are confident in the benefits of evening sports, since this time of day is favorable for improving their results. However, talking solely about physiology is wrong, since there are a number of social and psychological factors that confirm that it is better to train in the morning.

Doing a workout after you wake up is not an easy task, but over time the body will get used to training after getting up. At first, the body will resist, but in this case it is necessary to endure. Classes will become effective when the consciousness awakens, and the body prepares to receive the load. Before starting a workout, it is allowed to drink a glass of water to activate the work of internal organs. In addition, it is recommended to warm up for 5-10 minutes.

Let's take a look at 5 reasons why you should train in the morning.

1. Working out early will save you time.

People prefer to spend evenings with friends. How not to miss a lesson and be in time for a meeting? Of course, in this case, a morning workout in the gym will help.

2. Energy Boost

If you conduct regular workouts, then the exercises will be useful. For example, a morning workout at home promotes the delivery of oxygen and nutrients to muscles and organs. This has a positive effect on the functioning of the cardiovascular system and has a positive effect on tone and energy.

3. Activation of the brain

The day starts with breakfast, but sometimes it makes sense to give it up for a while in favor of exercise. Exercising in the morning on an empty stomach is useful: during its implementation, the body's own resources are spent to obtain energy instead of carbohydrates not received from outside. Classes in this mode are especially important for people who dream of losing weight. If the main goal is to gain mass, then exercise on an empty stomach will help in the breakdown of fats and drying of muscle tissue.

One of the main benefits of training in the morning is the activation of the brain. If the beginning of the day is regular physical exercise, then the brain will soon receive a powerful impulse that will awaken it. And you don't need a cup of coffee!

4. Increased motivation

When planning a workout for the morning, the likelihood that it will take place increases significantly, since in the afternoon or in the evening there are cases, excuses and other reasons that interfere with the implementation of the plans.

Athletes are aware of the benefits of strength training, which help increase endurance and strengthen the body. Strength training is a way to boost immunity and improve health. If strength training is carried out regularly in the morning, then the metabolism is normalized. According to some athletes, strength training will bring more benefits if you exercise on an empty stomach.

5. Reducing the feeling of hunger

Let's take as an example one study in which people participated in two groups: the first group included people without problems with excess weight, and the second - obese people. Each person's day began with a morning workout, after which their hunger decreased.

For decades, there has been a desperate debate about the best time of day to exercise.

For decades, there has been a desperate debate about the best time of day to exercise. Some people prefer to sleep off and spend the evening exercising. But some, and especially larks, tend to start an active lifestyle right in the morning. Be that as it may, disputes are still ongoing, which means that it is up to people to decide for themselves. However, there are certain, and fairly good reasons why fitness should be done in the morning. And here are the main ones. Some studies show that exercising in the morning can literally jump-start your metabolism; metabolism. And as a result, it remains at the proper level throughout the day. To maximize the possibilities of your own metabolism, it is worth including strength training in the morning cycle. Lifting weights is a proven method of boosting your metabolism.
For those who go to the gym in the morning, there are definitely benefits. And this concerns, first of all, the absence of queues for simulators. As a rule, most people prefer to visit gyms in the evenings or during the day. At this time they are mostly crowded. Meanwhile, in the mornings, not so many people rush to fitness centers, and therefore there is always a chance to do a normal workout, fully and without queues. In addition, exercising in the morning in the fresh air is much more useful. The city is still sleeping, there are few people, which means that the run will not take place along the gassed streets, but through the clean, fresh morning air. Another good reason to exercise in the morning is that it's much easier to stick to a set rhythm than it is in the evening. In the evening there is always an excuse: a hard day at work, meeting with friends, walking with children, cleaning, cooking and other little things.
And therefore, it will be much more effective if you plan your every morning with a good workout, while things have not yet had time to accumulate, and your mood will deteriorate. Evening workout keeps the whole body in suspense. And the matter concerns not only the muscles, but also the brain. That is why very often people cannot fall asleep after an evening workout, suffering from insomnia. When a person devotes the first half of the day to training, he falls asleep much better in the evenings, and besides, he wakes up in the morning in a better mood and much earlier. Good sleep improves overall health. In particular, the work of the thyroid gland is normalized, as well as the circadian rhythm, i.e. The biological clock.

The question of the best time of day for exercise often causes fierce debate between early larks and late owls. Each group presents its own arguments, supported by information from various sources and their own personal experience. We want to add fuel to the fire and introduce you to the publication of Huffpost.com, which states that you should still train in the morning.

Recent medical research has taken a different approach to the idea of ​​early exercise. Some, such as a recent study by the journal Medicine & Science in Sports & Exercise says that morning exercise helps to cope with hunger and is more conducive to weight loss. Others argue that it is the evening circadian rhythms that are most favorable for sports. However, reducing this question to pure physiology is not entirely correct, since there are a number of social and psychological factors that say that it is necessary to train in the morning.

Decreased appetite

A Brigham Young University study examined dozens of both normal and obese women. All of them experienced a decrease in food cravings on the day starting with the morning workout.

You are free for the rest of the day

The vast majority of us have significant social activity in the evening. Visits to cafes, meetings with friends, trips to visit or the theater, communication with loved ones and many other pleasant moments await us in the evenings. After all, you won’t tell your beloved: “No, I won’t come today, I have to run!” :)

In the morning you will really make it

If you have scheduled your workout in the morning, you are much more likely to actually complete it. During the day and in the evening, a million different reasons, excuses, problems can arise that prevent you from doing what you have planned.

Boosts your energy

When you exercise, physical effort helps deliver oxygen and nutrients to muscles, organs, and other tissues. And this means that your entire cardiovascular system will work more efficiently, increase your energy and tone.

Great start for your brain

When a person hurriedly jumps up, chews a sandwich and rushes to work, his brain can be in a state of inhibition for a long time. They say about this "wake up - they raised it, but they forgot to wake it up." If you start your day with exercise, your brain gets a powerful wake-up call comparable to a good cup of coffee.

How do you feel about early exercise? What arguments can you give against or in favor of them? Share your opinion in the comments.

Content:

Opinions vary regarding training time. Some athletes are sure that it is worth training in the afternoon or in the evening, while others recommend loading the body in the morning.

But is it safe to rock after waking up? What do the studies say about this? What training hours guarantee results? Each issue requires detailed consideration.

Research: where is the truth?

Monday, Wednesday and Friday are the days of the week on which 60-80% of athletes train. A popular time period when the gym is full to capacity is from six to eight in the evening. This is logical, because people go to training after work. But do evening loads work or is it better to do in the morning?

Scientists became interested in these points and conducted a group of studies:

1. Experiment #1 The study involved 100 men who trained in the morning, afternoon (12:00), evening (16:00) and before bedtime (20:00). The results are as follows:
   • Training guaranteed the greatest effect in the evening due to the active work of muscle fibers.
   • Muscle gains are higher after 4:00 pm due to lower cortisol levels in the evening.

   As for testosterone, its level is higher in the morning, but against the background of cortisol activity, this advantage is leveled. Scientists have made sure that the result is maximum in the period from 6 to 8 pm. But here it is not necessary to be categorical. Each individual has a different rhythm of wakefulness and sleep. This means that it is worth focusing first on internal rhythms, and only after that on the recommendations of researchers.

2. Experiment #2 Scientists did not stop at the achieved result and conducted a study with reference to the type of figure. It has been found that endomorphs (people with a slow metabolism) should exercise before lunch. This approach ensures uniform burning of body fat. For ectomorphs, the evening hours look preferable, when the body has accumulated enough calories to burn.
3. Experiment #3 Human life is associated with biological rhythms, on which body temperature, metabolism, pressure and a number of physiological functions depend. Studies have shown that the greatest result is a competent adjustment to your own body. For example, if classes in the morning do not give results, then you can transfer training to the evening. The body will immediately tell you whether it is better for him to work in this mode or not.

The research results are as follows:

• Strength increases by 12 days.
• Body temperature reaches its ideal value at 16:00-17:00.
• After 12:00, endurance increases.
• The risk of injury after 12:00 is 20-25% lower.
• If you train 2-3 times a week, the quality of sleep improves.

Activity distribution

Let's look at what time you can and should train, taking into account the arrow on the dial:

• 05:00. Body temperature is low. This time is suitable for light workouts (yoga, warm-ups).
• 07:00. Morning activity will energize the cardiovascular system, accelerate fat burning. Studies have shown that the number of calories burned when exercising in the morning is three times more than in the evening.
• 15:00. Running outdoors strengthens the body. At this time, the heart can more easily cope with pumping blood, the joints become flexible, the temperature rises.
• 16:30. This time is good for cycling. Pedaling guarantees fat burning (especially in women). Advantage - muscle flexibility, liquid blood.
• 17:00. Work with loads. The body is heated to the maximum temperature. If you swing at this time, you can achieve a high level of testosterone. It is believed that after 17:00 a second wind opens in the body.
• 19:00. At this time, you should give yourself to swimming. This can be explained by the activity of reflexes and the plasticity of muscles.
• 20:00. Evening time is suitable for team sports.

Morning workout rules

Making the decision to practice in the morning is a crucial step. But here it is worth observing a number of rules:

• Activity after waking up. The main difficulty is to develop the habit of starting training after lifting. At first, the body resists, but over time it passes. Consciousness should expect awakening, and the body should receive a portion of loads. Before the start, you can drink a glass of water to start the work of internal organs. Do not forget about the importance of a 5-10-minute warm-up.
• Explosive exercise in the morning is the key to health. To disperse blood through the vessels, activate muscle growth and speed up metabolic processes, include the following options in your workout - lunges, squats with jumps, jumps, sharp push-ups, and so on.
• Include static exercises aimed at stretching the muscles (at least one). The belief that after waking up a person is “wooden” is not true. History knows thousands of examples of people who easily sat on the twine even in the morning. The key is daily practice. The result will come in 3-4 months. Of the stretching exercises, it is worth highlighting the “spiderman” lunges, Hindu push-ups, squats on one leg, side lunges with fixing the body in a lower position, and so on.
• Short and nice. It's worth doing every day. At the same time, there is no need to overload the body - 5-10 minutes are enough to start the processes and not harm the internal organs.
• Set goals. You can't just train. Classes in the morning should take place taking into account the tasks and by focusing on the goal. For women - weight loss, development of legs or buttocks, and for men - muscle growth, additional strength and relief.

How to determine the time for classes?

Here it is worth focusing on the following points:

• Choose a convenient time. Each person has individual life circumstances, taking into account which the schedule is formed. Even if the time of 19:00 is suitable in all respects, but there is a risk of not being in time, then there is no need to try - postpone the training period. Please note that food is taken no later than an hour before receiving loads. The exception is the morning, when classes are allowed without breakfast.
• Systematic. If the body is used to training at the same time and going to the gym gives results, then you should not shock the body with regular changes in the training schedule. Periodic adjustments are acceptable, but nothing more. If it so happens that it is not possible to visit the gym at the usual time, then a small shift in the training process will not be a tragedy.
• Focus on your own body. Observe the body and record the time at which the load brings the most satisfaction.

Results

Now let's summarize for each time:

• Morning. Features - an increase in testosterone levels, reduced body temperature, a minimum level of serotonin, the brain is active and concentrated. Advantages - an increase in the volume of oxygen, the availability of simulators, the lack of loading in the gym.
• Day. Features - the temperature and adrenaline rise, the sensitivity threshold increases, the energy level drops. Advantages - the presence of daylight, increased rest time between sets, the presence of a trainer.
• Evening. Features - at the peak of temperature, endurance and coordination. In the evening, the performance of the lungs is at the limit, the strength of the joints and the flexibility of the bones increase, and the mental concentration falls.

If the goal is to lose weight, then the morning hours guarantee the result. Due to the high level of cortisol and other hormones, metabolic processes are activated and excess fat is burned faster. In this case, both light jogging and strength training are allowed. The main thing is not to put too much pressure on the body, but to listen to its sensations.