Many people recommend that you train first thing in the morning, after a good night’s rest. Others suggest that you train later in the day when your body is fully awake. So what is the best time to exercise?
Every person’s body is different. There are many people who like to train immediately after waking up, while others prefer to train later in the day. You should schedule your training based on your personal preferences. When it comes to exercising to gain muscle, you need to listen to your body and train when you’re ready.
The truth is that when it comes to exercising to gain muscle , there is no perfect time. The best time to exercise will depend on your personal needs.
I personally like to train later in the day, I usually start my training at 4:00 pm. This is when I feel strongest and have the most energy to handle heavy loads. While I don’t mind doing cardio first thing in the morning, I feel like my workouts really suffer if I train heavy in the morning.
The interesting thing is that research shows that the best time for almost everyone is in the afternoon, from 4:00 p.m. to 5:00 p.m., in fact, we feel physically stronger and have more stamina at this time.
The best time to train
While there is a lot of specific research being conducted on this topic, unfortunately the answer varies depending on your training goals. Here are some of the latest specific research results:
Training in the afternoon is the best.
Research shows that the optimal time to exercise is when our body temperature is at its highest, which, for most people, is between 4:00 PM and 5:00 PM. body is at its lowest point just before waking up).
We have greater strength in the afternoon.
Dr. Colina reported that force production is 5% higher around noon. In anaerobic performance, such as sprinting, they improve by 10% in the afternoon.
Greater resistance in the afternoon.
Aerobic capacity (endurance) is approximately 4% higher in the afternoon.
Exercising in the afternoon is best if you want to avoid injury for many reasons. We are more alert, our body temperature is the highest so that our muscles are warm and flexible, and our muscular strength is at maximum. These three factors make injury less likely.
Weightlifters and athletes are more consistent in the morning.
Although exercise in the afternoon might be optimal from a physiological point of view, research also shows that athletes who train in the morning are more consistent with their workouts than those who train in the afternoon.
Exercise at night.
Most research supports the idea that exercise at night can improve sleep quality. But these same studies have shown improvements in sleep also when training in the morning and in the afternoon, so it is not yet clear if exercising at night has greater benefits at bedtime.
The good news is that you are the one who decides the best time to exercise based on your personal goals , work schedule and lifestyle. Ideally, you choose a time that you are able to follow consistently and make it part of your daily or weekly schedule …