What time to choose for training so that it is most effective? The question is complex enough. In most cases, it depends on employment, is agreed with loved ones.
Sports only have free time from work, and it is different for each person. With all this, the fact that the "internal clock" also affects the effectiveness of certain actions is ignored. The time chosen for training should directly depend on biorhythms.
Biological rhythms and their effect on our physical condition
Biorhythms regulate when a person wants to sleep, when he is as active as possible. You shouldn't try to ignore them. It will be much more useful to change your daily routine taking into account these features. Ideally, when the biological rhythm completely coincides with life. This should be taken into account when scheduling training.
Science has noticed that the change in daily time and how nerve cells react to it have an effect on biological rhythms. They are laid down at the genetic level, and, accordingly, ignoring these rhythms can have a bad effect on the body. Because of this, immunity may decrease, the work of the heart and blood vessels may worsen.
How to stay healthy
Jogging can not only train muscles, but also significantly improve the condition of the whole body.
Such physical activity has a positive effect:
- to work the cardiovascular system;
- free the body from accumulated toxins;
- help to reduce weight;
- strengthen the immune system;
- give a good mood.
Despite the fact that running brings a lot of positiveness, it can also be a burden. The solution will be the timing of training, suitable for the daily biorhythms.
Creating a training program in accordance with your biological rhythms
Everyone knows that there are certain time intervals when it is much easier for a person to think and work is not a burden, but training is enjoyable. And in sports, getting moral satisfaction is a guarantee of continuing training in the future.
In favorable hours, the body's reaction to various influences is faster. Exercise is more effective. This is the reason for building training in accordance with biorhythms.
Lark workouts
For people belonging to the type "lark", there are two periods of greatest activity:
- from 8 am to 1 pm;
- from 16 to 18 hours.
The day of "early risers" is full, it is advisable to divide the load according to the following principle:
- They have the greatest amount of strength in the morning, they are cheerful and fresh. Astronauts can envy their blood pressure at this time. This is the perfect time to run.
- Lunch is a rest time. People who get up early at lunchtime can feel sleepy, tired, and apathetic. Loads at this time will not bring pleasure.
- Evening - the period from 16 to 19 hours will be favorable for slow jogging or walking. Strong loads are no longer possible, but a light warm-up is just right.
Training "owls"
Unlike larks, owls boast three periods of activity:
- 13-14 hours;
- 18-20 hours;
- 23-01 o'clock.
Their training schedule should naturally take into account the biological rhythm:
- Morning is contraindicated for exertion. Even with a completely healthy body at this time, there will be no normal indicators of the cardiovascular system.
- Lunch is the perfect time for your first workout. The body has already "woken up", the "owl" is full of strength and energy. This will be the most productive workout.
- The evening is a less short lesson; running is not a short distance.
- Night - the night activity is not so strong anymore, if you wish, you can go in for sport walking.
What time of day is it better to train
It is not always possible to carry out sports, focusing on your own biorhythms. There are many reasons, the most common is work.
In this case, you should adhere to the general rules:
- Exercise during a period of time when there is a surge of energy, whether it is early morning or late evening. The main thing is not to forget about the need to recuperate.
- It is necessary to monitor the amount of glycogen in the body. If there is enough of it, it is much easier and faster to move. Muscles are filled with glycogen from carbohydrate-rich foods. Accordingly, such training is possible throughout the day.
- If jogging is a way to lose weight, then it is better to do it in the morning, before breakfast. There is still not enough glycogen in the body and the body will burn fat much more actively. The main thing is not to overdo it, runs should be short.
Morning
A person feels the first surge of energy in the morning until 7 o'clock. That is why, after getting enough sleep, there is a desire to jog. But it was during this period that the muscle tone is still quite weak, and the ligaments are not very elastic. A long warm-up is necessary so as not to damage the muscles.
Benefits of morning workouts:
- A great start to the day, allowing you to be full of energy all the time;
- The metabolic rate rises;
- Promotes fat burning;
- You can regulate the time of training - you just need to get up earlier, so that the training would be longer.
Disadvantages:
- The risk of injury increases, because the muscles are not yet ready for stress;
- In the morning, body temperature is slightly lower, blood circulation is slower, due to this, energy is spent less actively.
Day
It is worth learning from Western office workers. They have a great habit of doing sports at lunchtime. This is a great opportunity to get away from mental work and do physical activity. Moreover, at this time one can also observe a surge of energy. Returning to work after such physical activity, mental activity is much more active.
For those people who have a free work schedule, workouts are recommended a little after noon. You can take maximum loads without harming the body.
Benefits:
- The body is completely ready for maximum stress. Active blood circulation and normal temperature are observed;
- There are strengths for all types of training.
Disadvantages:
- Not everyone has the opportunity to spend the day;
- A lot of distractions (phone, everyday problems).
Evening
Evening sports are the most common. And not because they are the most effective, but because of the lack of choice as such. Undoubtedly, sport makes it possible to disconnect from all the emotions and problems experienced during the day, but not always strength remains for it.
It is the evening - the time when physical activity directly depends on biorhythms. There is a stable hormonal background, muscle elasticity, so it is quite possible to go jogging. At a later time, after 8 pm, only a relaxing warm-up is recommended, preparing the body for rest.
Benefits:
- The body is prepared for stress;
- You can relieve the stress that has accumulated over the day.
Disadvantages:
- Being active before bed is not for everyone, and it can be difficult to fall asleep afterward.
Opinion of doctors and professional trainers
According to experts, when choosing the time when the main sports activities will be carried out, it is necessary to take into account the peculiarities of their activities and other important factors.
- For people who lead a sedentary lifestyle, they sit more at work, it is advisable to train in the evening. This will help to disperse the blood and relieve stress. Only pleasant fatigue will be felt.
- The state of health is of great importance. If a person has problems with the work of the heart and blood vessels, then it would be advisable to refuse morning workouts.
- The most correct will be the selection of a clear time so that physical activity is carried out daily according to the same plan. It is in this case that you can get maximum results.
In any case, you should not dismiss your own biorhythms. Despite the fact that the pace of life is so rapid, you should not forget about sports. Any activity, at any time of the day, can bring pleasure and benefit to the body.
The main thing is to listen to yourself, to understand when training is beneficial, to practice regularly and without excessive fanaticism. Only in this case you can achieve the desired results, whether it be weight loss or a world record.
