Choosing the perfect time to train is a dilemma faced by many, both beginners and experienced athletes. In the morning, they tempt with the promise of an energetic start to the day, and in the evening they seem to be the perfect culmination after work. But which time is better? The answer, as is often the case, is: it depends!
There are many factors that affect the effectiveness of training, and one of them is our natural circadian rhythm. Let’s take a closer look at the pros and cons of both solutions to help you find the perfect time to work out.
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Circadian rhythm and training effectiveness
Our body functions according to an internal biological clock, called the circadian rhythm. It affects many physiological processes, including body temperature, hormone levels, as well as physical and mental performance.
Studies show that our physical performance typically increases during the day, peaking in the late afternoon or early evening. This is when the body temperature is highest, and the muscles and joints are the most heated and flexible.
In the morning, after waking up, our body needs time to “get into gear”. Your body temperature is lower and your cortisol (stress hormone) levels are higher, which can reduce your strength and endurance.
Morning workout – a boost of energy for the whole day
Although the morning may not be the time of our highest physical performance, training at this time of day has many advantages:
- Energetic start: A morning workout is a great way to energize your body and give yourself a boost of energy for the day.
- Improved concentration: Physical activity in the morning improves blood circulation, including blood flow to the brain, which translates into better concentration and focus.
- Circadian rhythm regulation: Regular workouts at a consistent time, especially in the morning, help regulate your circadian rhythm, which can improve sleep quality.
- Less chance of skipping a workout: By exercising in the morning, you reduce the risk that something will thwart your plans and you will be forced to cancel your workout. In the evening, it is easier to have unforeseen events or fatigue after a long day.
- Empty stomach, better burning: Fasted training, popular among people seeking to reduce body fat, is easier to do in the morning.
Evening training – time to calm down and regenerate
The evening is the time when many of us have more time and can fully focus on training. What’s more, our body is usually in better physical shape then.
- Greater strength and endurance: As we have already mentioned, in the late afternoon and evening our physical capacity is usually higher.
- Better regeneration: After an evening workout, we have a whole night ahead of us to regenerate, which is conducive to building muscle mass.
- Stress reduction: Physical activity in the evening helps to relieve tension and stress accumulated during the day, making it easier to calm down and fall asleep.
- Social aspect: In the evening, many people train in fitness clubs or in group classes, which gives you the opportunity to meet friends and spend time together.
What to choose? Individual factors
There is no clear answer to the question of which time to train is better. The final decision should depend on your individual preferences, lifestyle, and training goals.
- Chronotype: Are you an “owl” or a “lark”? People who naturally go to bed late and get up late can function better during evening workouts. The “larks” will have more energy in the morning.
- Lifestyle: Your schedule, work and family responsibilities also affect the choice of training time. If you have a flexible schedule, you can experiment and see when you feel best.
- Training goals: If your goal is to build muscle mass, evening training may be more effective. People who want to reduce body fat can take advantage of fasting workouts in the morning.
Tips to adapt your training to the time of day
Whether you choose to train in the morning or in the evening, remember a few important rules:
- Warm-up: Always start your workout with a solid warm-up to prepare your muscles and joints for the effort.
- Hydration: Drink plenty of water before, during and after your workout to stay hydrated.
- Meal: If you train in the morning, eat a light meal about an hour before your workout. After your evening workout, make sure to eat a protein-rich meal to support muscle recovery.
- Listen to your body: If you feel tired or have any discomfort, skip the workout or reduce its intensity.
Summary:
Both morning and evening training has its advantages. The most important thing is to find the time that best suits your circadian rhythm, lifestyle and training goals. Experiment, listen to your body and enjoy the benefits of regular physical activity!
