Performing physical exercise is one of the best habits we can adopt, because it provides many benefits to our health in every way. However, it’s not just the type of exercise you do and what you eat that matters; The time factor must also be taken into account. Faced with this question, some people ask the question: “What is the best time to do sports? ”.
To know what is the best time to train, we must take into account many variables, for example, the physical capacity we want to work on (strength, aerobic resistance, power, etc.), biorhythms, work schedule, family…
In this article we will review these variables and propose some advantages and disadvantages of each of them. depending on the time of day in which we practice sports Now, deciding what time is most convenient to exercise depends on each person and their needs and daily habits.
The best time to do sports, according to the objective
Some people prefer to exercise first thing in the morning, while others prefer at noon or at night. Now, some studies seem to affirm that, depending on the objective one seeks, It is better to train at a certain time
Aerobic resistance
Research suggests that aerobic endurance, that is, the ability to maintain an effort for as long as possible at a low and medium intensity, works the same throughout the day.
Anaerobic resistance, which is high intensity effort and, therefore, of short duration, it seems to be better to work it in the afternoon, especially after 6:00 p.m. Apparently, the body temperature is ideal from that time onwards.
muscle mass
Many men want to increase their muscle mass, something that should be done without becoming obsessed, because vigorexia is a disorder that some individuals can present when they enter the vicious circle of becoming obsessed with bodybuilding. Studies suggest that, To increase muscle mass, it is better first thing in the day or last thing in the evening
Loss of fat
Some experts recommend that To train to lose fat, it is best to do it in the afternoon , when the metabolism decreases. In this way, we speed up the metabolism again, which helps burn more calories.
If your goal is to burn fat, you may be interested in these articles:
Train at a time depending on our schedule or lifestyle habits
Sometimes, the habits we have, our work, our responsibilities dictate what is the best time to train. In this sense, if we train in the morning, despite having to go to bed early, we will have the rest of the day to do those activities we want. Morning training activates our body for the rest of the day but it can also cause our energy levels to drop considerably in the middle of the afternoon.
If you are going to train in the morning, you should know that it is necessary to warm up well and increase the intensity progressively. If you are going to train when you get up, try not to do it on an empty stomach , and you should always be well hydrated. Eat at least one banana if you are going to train very early.
Training at midday could be a good alternative, but it is necessary to plan well, and not everyone can exercise before eating. This time is good to relieve stress and start the afternoon with a different mood.
As for the night, It is not recommended to exercise too late since adrenaline increases when exercising, as does heart rate, so it can be difficult to fall asleep at a decent time.
Now, these schedules are applicable for the majority of the population but those people who work at night must adapt the training schedule to their own needs. Generally, people also have family responsibilities.
What variables influence performance
Our body and mind can also undergo variations throughout the day. Some people feel more active in the morning and others in the afternoon, so circadian rhythms play a determining role These may vary from person to person depending on their habits or genetics. However, other factors can also be decisive. For example, hormones.
According to research, it is ideal to practice physical exercise when testosterone levels are high and, even more so, when there is a balance between this hormone and cortisol.
Testosterone increases protein synthesis , which is key to increasing muscle mass and strength. In the case of cortisol, which breaks down muscle proteins, it appears in times of stress, but after physical exercise its levels decrease. The amount of both hormones is greater in the morning.
If you want to know more about testosterone and cortisol, you can read our articles:
What are the benefits of physical exercise for our mind
Physical exercise has proven to be very beneficial for many reasons, but it is usually more related to physical and aesthetic improvements. However, physical exercise It is also key to our mental well-being our emotional health, our attention, our memory and produces happiness and pleasure.
